If you have polycystic ovary syndrome (PCOS), you may already know that what you eat can impact your symptoms.
Protein powders are a popular and easy way to add protein into your diet. But with the endless options available, how do you know which is the best protein powder for PCOS?
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Let’s dive into what you want to look for when choosing a PCOS-friendly protein powder and which type is the best protein powder for PCOS.
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Why Is Protein Important For PCOS?
First things first, why is protein important for PCOS? You’ve probably heard “eat more protein”…but why exactly is this important?
Protein is the building blocks of every aspect of our bodies. It’s involved in the creation and maintenance of every cell in your body. So making sure you’re getting enough protein is essential for maintaining overall health.
Making sure you’re getting enough protein at each meal can help to:
- Reduce Insulin Resistance. Protein helps to mitigate a blood sugar increase, which will help to improve insulin sensitivity over time.
- Keep You Feeling Full. Since protein helps to keep blood sugar levels more stable, you’ll also feel more full and satiated for a longer period of time.
- Alter Hunger & Fullness Hormones. Studies show that protein can actually decrease ghrelin, our hunger hormone; while increasing peptide YY, a hormone that reduces appetite (1, 2). So essentially, protein can make you less hungry.
- Promote Weight Loss. Many people with PCOS struggle with weight gain, especially in the abdominal area. Since protein can have a profound effect on reducing appetite and promoting satiety, research shows that it can be instrumental in promoting weight loss. One study showed that women who increased their protein intake from 15% to 30% of their total calories ate 441 less calories per day and lost 10 lbs on average (3).
- Increase Lean Muscle Mass. We’ve all heard that protein builds muscle right? Well, there’s more benefits to having more muscle when you have PCOS. For starters, more lean muscle mass reduces glucose and insulin levels. It also increases your resting metabolic rate, making weight loss more easy to achieve.
Sources Of Protein
Before we dive into protein powder supplements, it’s important to understand that protein naturally occurs in food, in both animal and plant foods.
- Animal Protein Sources: beef, pork, lamb, chicken, turkey, fish, shellfish, eggs, dairy
- Plant-Based Proteins: tofu, tempeh, edamame, beans, lentils, quinoa, nuts, nut butters, seeds
I always recommend trying to meet your dietary protein needs with food first, whenever possible. When you choose whole foods, you can get a good source of protein, but you usually get a lot of additional benefits from other essential nutrients that are also in that protein food.
For more info on food sources that are high protein, be sure to check out this post: A Dietitian’s PCOS Grocery List & Pantry Staples.
Types Of Protein Powder for PCOS
With the popularity of using protein powders exploding over the past couple decades, there are several different protein powders on the market, including animal based protein powders (dairy, egg, collagen) and plant-based protein powders (soy, pea protein, hemp, brown rice).
There are many protein powders that are made with natural ingredients, however, many have a lot of artificial ingredients you may want to be cautious of.
In general, when searching for a protein powder supplement, I recommend looking for:
- Protein Content: At least 15 grams of protein per serving.
- Third Party Testing: Dietary supplements, including protein supplements, are not regulated by the Federal Drug Administration (FDA) for their health claims. Look for a brand that utilizes third party testing.
- High-Quality Ingredients: Little to no added sugar or artificial sweeteners.
- Different Flavors: If choosing a flavored option, look for those sweetened with monkfruit, stevia, or allulose.
I know that may seem like a laundry list of things to focus on! This section will explore the most popular types of protein powders, who might benefit from each, and some brand and product recommendations for each type.
Whey Protein Powder
The first protein powder we’re going to talk about is whey protein. Dairy-based proteins are the OGs of protein powders. If you remember when protein powders first became popular, most of them were whey protein powders.
Whey protein is derived from cow’s milk and it’s known for being quickly digested and absorbed. It’s a complete protein, meaning it has all of the essential amino acids that our body cannot make on its own. It also contains high amounts of branch chain amino acids (BCAAs), which are important for muscle growth.
You may be thinking: “but what about dairy and PCOS? Don’t I need to be dairy-free?” In short: not necessarily. There’s no research to support that everyone needs to (or should be) dairy-free just because they have PCOS. There’s a lot of nuance to this topic. You can read more about dairy and PCOS here: Best Milk For PCOS: Should You Go Dairy Free?
There are different forms of whey protein available: whey protein concentrate, whey protein isolate, and whey protein hydrolysate. Here’s a quick breakdown of each of those.
- Whey protein concentrate is perhaps the most popular type of protein powder on the market; it’s also the most cost-effective. It is about 70-80% protein. It typically has some lactose and fat in it, so this may not be the best option if you are lactose intolerant (4).
- Whey protein isolate is about 90% protein. It has less lactose and fat than whey protein concentrate. Most research studies on muscle growth have used whey protein isolate, so it is considered the gold standard when it comes to building muscle.
- Whey protein hydrolysate is a pre-digested form of whey. It does get absorbed the quickest and can cause a higher increase in insulin levels versus whey protein concentrate or isolate.
Overall, whey protein can increase insulin levels, however, whey protein has been shown to improve blood glucose levels and lower type 2 diabetes risk (5).
A recent small study examined the effects that whey protein isolate supplementation would have on those with PCOS. It found that whey protein isolate improved glucose levels and may lower the risk for non-alcoholic fatty liver disease in those with PCOS.
The Bottom Line: Whey Protein
If you tolerate milk, whey protein is a great, cost effective PCOS protein powder. It contains all of the essential amino acids and is considered the gold standard for building lean muscle mass.
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If you have lactose intolerance or are trying to build muscle, whey protein isolate may be the better choice. According to a recent study (mentioned above) whey protein isolate improved blood sugar levels and the risk of non-alcoholic fatty liver disease in those with PCOS.
These are my favorite unflavored whey protein concentrate and flavored whey protein concentrate.
This is my favorite whey protein isolate.
Collagen Peptides
Collagen peptides are small pieces of protein from animal collagen – most frequently from cows, chickens, or fish.
Unlike whey protein, collagen peptides are not a complete protein source. Research has shown they’re not as effective at building muscle mass as other protein sources, however, they do appear to have health benefits for joints, skin, hair, and nails (6, 7).
Collagen peptides may be a good option for you if:
- You just need to add some pure protein to a meal, such as oatmeal or a smoothie
- You want to improve your joint health, hair, nails, and skin
- Gaining muscle mass is not your main goal
This unflavored collagen peptide supplement is my favorite.
Soy Protein Powder
There’s a lot of misinformation floating around regarding soy and PCOS, with many people claiming you need to avoid it entirely.
Soy is one of the few plant based foods that is a complete protein, containing all of the essential amino acids that our body cannot make on its own. For that reason, it can be a great protein option, especially for those following a plant based diet.
Research has actually shown that moderate soy intake can improve glucose, insulin, BMI, and cholesterol levels. Soy protein may also create a more diverse gut microbiome, which researchers equate to improved overall health (8, 9).
However, it’s important to note that these favorable studies utilize soy from foods rather than soy protein powders. We don’t really know the effects that a large amount of soy protein powder could have on PCOS symptoms.
Since we don’t yet know the full effects of soy protein powder on PCOS, I usually recommend consuming unprocessed soy foods (such as tofu, tempeh, and edamame) rather than utilizing soy protein powder. I feel like this is a reasonable recommendation since other plant-based protein powders are so easily accessible.
Pea Protein Powder
Pea protein is another plant-based protein that is a complete protein option. It’s my pick for the best plant-based protein powder for PCOS.
Compared to whey protein, pea protein is lower in certain amino acids, like methionine. Despite this, research suggests that pea protein compares similarly to whey protein for muscle building (10, 11).
One solution to creating a more complete amino acid profile is by using a blend of pea protein and brown rice protein since brown rice protein is higher in methionine.
Since peas are a legume, an added bonus of pea protein powders is that it generally contains some added fiber. Fiber is beneficial for blood sugar stability and improving gut health.
Pea protein powder may be a good option for you if you:
- Are trying to gain muscle
- Follow a plant based diet
- Are allergic or sensitive to dairy
This is my favorite unflavored pea protein powder.
This is my favorite flavored plant based protein powder. It includes a blend of pea protein and brown rice protein, which has a great amino acid nutritional profile.
Hemp Protein Powder
Hemp protein powder is another plant based protein that is a complete protein. It is lower in certain amino acids like leucine though, which is essential for building muscle mass.
Despite being lower in protein per serving than some other options, it has higher amounts of fiber and omega 3 fatty acids. These two nutrients are both essential for blood sugar balance and lowering inflammation.
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Hemp protein powder may be a good choice for you if:
- You’re looking for a plant based protein option
- You want to include more omega 3 fatty acids in your diet
- Building muscle mass is not your main goal
This is one of my favorite hemp protein powder options.
Brown Rice Protein Powder
Brown rice protein powder is not a complete protein source. It can be a good option for those with multiple food allergies or sensitivities since it’s hypoallergenic.
Unless you have multiple food allergies to other protein sources, I don’t recommend using a protein powder that is strictly brown rice protein.
As mentioned previously, brown rice protein is a nice addition to a pea protein in a plant based protein powder blend like this one. That’s because these two types of proteins complement each other, and together they provide good amounts of the essential amino acids.
Should You Use Protein Powder
The answer for this is going to depend on you and your nutritional needs. As a dietitian, I’m always going to advocate for getting your protein from real, protein-rich foods.
Ultimately, the goal is to include a variety of whole food protein sources like those listed above as part of a healthy diet. For more information on a balanced diet for PCOS including meal plans, check out this post: A Dietitian’s 7-Day PCOS Diet Plan (PDF Included).
Of course, there’s also situations where protein powder can make life easier. It can be a convenient way to boost your daily protein intake or hit your protein goal at a specific meal. In those situations, a quality protein powder can be a great addition to your diet.
Ways To Include Protein Powder
There are endless ways to include protein powder into your PCOS friendly diet.
Some of my favorite ways are to incorporate it into recipes like these:
- Oatmeal, baked oats, or overnight oats
- Baked goods like these Peanut Butter Banana Baked Oat Cups
- Any one of these PCOS-friendly smoothies such as these:
- Mango Protein Smoothie
- Peach Pineapple Smoothie
- Healthy Pumpkin Pie Smoothie
- Berry Avocado Fertility Smoothie
- A PCOS-supportive beverage like this Bone Broth Hot Chocolate or this Pineapple Cortisol Mocktail
The Bottom Line
Protein is an essential macronutrient that can regulate blood sugar levels, keep you feeling full, build lean muscle mass, and aid in weight loss.
The best way to increase your protein consumption is by using real food options that are high in protein. But protein powders can be a convenient and great way to meet your protein needs.
If you’re looking to build lean muscle mass, whey protein is a great, cost-effective option. For those who are dairy free, or follow a plant-based diet, pea protein is another great option for building muscle.
If you’re looking to improve the health of your joints, tendons, hair, skin, and nails, collagen peptides may be the better option for you. Additionally, unflavored collagen peptides are a great way to add protein to a meal that may be otherwise lacking it, such as oatmeal.
Search for protein powders that undergo third-party testing, have high-quality ingredients, offer little to no added sugars or artificial sweeteners, and provide at least 15g of protein per serving.
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Disclaimer: This is for informational purposes only and not intended to be substituted for medical advice for any medical condition, including polycystic ovarian syndrome. Always consult with your healthcare provider for personalized recommendations.
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