If you’ve decided to include protein powders in your diet, you may be wondering which one is best for PCOS (Polycystic Ovary Syndrome). There are so many different types and brands of protein powders on the market that it can become really difficult to decide.
What are the differences between them? Are any types better for PCOS? And how to pick the right one? That’s what you’ll find out in this article where I explain what to look for when choosing a protein powder for PCOS. I will also share my experience with different protein powders and give you some tips on my favorite brands.
Read more: ‘5 Best Protein Powders For PCOS 2022‘
Which protein powder is best for PCOS?
In general, the best protein powder for PCOS is dairy-free, high in protein and low in carbohydrates, consisting of high-quality ingredients and low levels of food additives. Full amino acid profile and third-party testing are other important characteristics of a good protein powder for PCOS.
Do I need to take protein powder for PCOS?
If you suffer from PCOS you may have come across the advice to ‘prioritize protein’ or ‘increase your protein intake’. And it is true that sufficient dietary protein intake is extremely important for PCOS management for a number of reasons, however, it doesn’t necessarily mean you have to include protein powder in your diet.
Sufficient protein intake can be easily obtained from a healthy balanced diet and there is definitely no need to use protein powder supplements for PCOS.
As the name says itself, protein powder is a nutritional supplement and its purpose is to support your diet, not replace it. Including enough whole food protein sources in your diet should be your primary focus as it’s crucial for your overall health.
Some good food sources of protein include:
- Animal products (meat, poultry, fish, shellfish, eggs, dairy)
- Soy (tofu, tempeh, edamame beans)
- Legumes, beans & pulses (lentils, chickpeas, black beans, peas)
- Nuts & seeds (almonds, hemp seeds, pumpkin seeds)
However, there are many reasons why you may want to consider including protein powder in your diet if you suffer from PCOS.
Is protein powder good for PCOS?
For women with PCOS, protein powder can be a good addition to a healthy balanced diet as it provides multiple benefits which may help them achieve their goals. However, there are also some risks associated with protein powder supplements that need to be considered before including them in a diet.
Benefits of protein powder for PCOS:
- Practical (easily added to food)
- Time-efficient
- Satiating (reduced cravings)
- Increased protein intake (plant-based diet)
- Muscle building, recovery, weight loss
- Tasty & versatile (baking, cooking)
- Additional nutrients
✓ Practical & time efficient
One of the biggest benefits of protein powders is that it is so practical and you can very easily increase your protein content in almost any meal. Including some source of dietary protein in every meal is really important for women with PCOS as it helps to balance blood sugar levels, reduce cravings and promote weight loss.
If you are a very busy person, you might find that it is not always easy to get enough protein in every single meal (especially snacks) if you don’t plan it accordingly or if you’re not sure about the macronutrient content of your meals.
For this situation, protein powders can be extremely helpful as you can literally add it to anything (e.g. oatmeal, smoothies, yogurt, cereals) or even have it on its own as a shake to immediately increase your protein intake.
✓ Increased protein intake & muscle recovery support
If you’re on a plant-based diet and you struggle to meet your daily protein intake requirements, you may also find protein powders extremely beneficial. Remember that if you are an active person who exercises regularly, you will need an increased amount of dietary protein to support your muscle recovery.
It doesn’t mean that all athletes need to supplement with protein powders, however, it is one of the ways to meet their needs and also the reason why it’s so popular in the fitness industry.
✓ Tasty & versatile
Another big plus of protein powders (depending on the brand) is that it just tastes really great and you can be creative in the kitchen and use it for baking, making desserts, ice cream or other sweet treats.
I personally use protein powders only occasionally as my diet is already rich in other protein food sources. However, I absolutely love using protein powders for my kitchen creations (especially sweet treats) and for baking as it’s a really easy way to bump up the protein content of some otherwise low-protein sweet recipes.
If you find a really good-tasting protein powder (there are so many different flavors you can choose from) you can also use it as a ‘sweetener’ in your recipes instead of other high-sugar ingredients that might spike your blood glucose levels.
✓ Additional nutrients
Some protein powders may also contain additional ingredients such as vitamins, minerals, herbs, mushrooms, antioxidants, probiotics, or digestive enzymes. So if you’re someone who’s looking to include more of those nutrients in their diet, protein powder could be a way to do it.
So while I’m all about the ‘food first’ approach I still think that protein powders have their place in a healthy balanced diet and that they can help you achieve your health goals and manage PCOS.
Negatives of protein powders for PCOS:
- Unregulated content
- Dangerous ingredients
- Food additives & sweeteners
- Digestive issues
- Overconsumption
- Expensive
✕ Unregulated content
Unfortunately, there are also some risks associated with protein powders that you should consider before including them in your diet. First of all, you should note that protein powders (as all dietary supplements) are not strictly regulated by governmental bodies such as FDA.
This means that no safety, purity, or quality testing is required before releasing the products on the market and it’s the manufacturers who are responsible for those aspects. In other words, there is no guarantee that the product actually is what it says it is.
Protein powders, in particular, have been found to often contain hidden ingredients and dangerous substances such as heavy metals, BPA, pesticides, and other toxins. So you really want to be careful when choosing a protein powder supplement so it doesn’t end up doing you more harm than good.
✕ Food additives & sweeteners
You should also know that protein powder on its own doesn’t taste really good so it’s a common practice to add sweeteners and flavoring into the final product to make it tasty. Depending on the brand, you might find added sugars, artificial sweeteners, or other sugar alternatives in the protein powder in different amounts.
Some protein powders can be extremely high in sugar which can then have an impact on your blood sugar levels and PCOS. Some artificial sweeteners and flavorings may be even worse for PCOS, so you always want to read the label and look for the hidden ingredients.
✕ Bloating & digestive issues
Protein powders are also not always well-tolerated and may cause digestion issues in some people. This may be due to many different factors such as the source of protein (especially dairy-based), the added ingredients, or the amount you consume.
You should keep in mind that protein powders are still a processed food (an isolated nutrient) and so it won’t act the same way in the body as a whole food protein source which may cause issues in some individuals.
✕ Overconsumption
On one hand, protein powder can be a great way to increase your overall protein intake (if your dietary intake is not sufficient) but on the other hand, you can also easily consume too much of it. Since it’s so easy to just add a scoop of protein powder to your meals you want to be mindful of how much and how often you actually use it.
Depending on the brand one scoop of protein powder may contain between 10-30 grams of protein, however, some brands may contain up to 23g of sugar per serving. So you can easily end up with huge amounts of calories adding to your meals without really realizing it.
For some people, this may be absolutely fine (such as elite athletes), however, bear in mind that even protein can be stored as fat and therefore its overconsumption may lead to weight gain over time. Not to mention that excessive protein intake may even lead to kidney damage (in people with existing kidney disease according to research) due to its complicated metabolic pathway.
“Too much of a good thing can be bad.”
So remember that too much of a good thing can still be bad. Your daily protein intake should be in accordance with your individual requirements which will be dependent on many different factors such as your weight, body composition, activity levels, type of exercise but also your goals.
According to the current recommendations, you should consume between 0.8-1.0g/kg (sedentary) and 1.2-2.0g/kg (active/athletes) of dietary protein per day to meet your body’s requirements.
But as I already mentioned, other variables need to be taken into account to calculate your individual needs so if unsure, you may want to consider working with a professional to achieve your goals.
✕ Expensive
If you decide to buy a good-quality protein powder, you may also find that it’s not a very cheap kitchen staple. And if you use it on a regular basis, the consumption of protein powders can become really expensive.
Therefore, if you’re on a budget, you may want to include protein powders in your diet only occasionally and focus on including other sources of protein in your diet. Remember, protein powders are not a necessity to a healthy balanced diet but rather a luxury.
Considering all the benefits and risks of protein powder supplements here are some of the most important things to look for when choosing a protein powder.
What to look for in a protein powder:
- Source
- Macronutrient content
- Protein content per serving
- Amino acid profile
- Additives (thickeners, preservatives, sweeteners and fillers)
- Quality
- Digestion
- Taste and texture
- Price
1. Source
The first thing to consider when choosing a protein powder supplement is what food source it’s been derived from. There are many different types of protein powders available on the market and they all have their unique characteristics so you can choose the one that best fits your needs and dietary approach.
You can find protein powders derived from both animal-based and plant-based sources.
| Animal-based | Plant-based |
|---|---|
| – Whey – Casein – Egg whites – Collagen – Bone broth | – Soy – Pea – Hemp – Brown rice – Quinoa – Chia seed – Pumpkin seed |
Dairy-based protein powders
If you suffer from PCOS, dairy-based protein powders (whey, casein) may not be the best option for you for a number of reasons. If you want to know more details about dairy and PCOS, you can read my previous article ‘Does Dairy Affect PCOS & How? All You Need To Know‘.
But in short, dairy may negatively affect your PCOS due to its chemical content (including natural and artificial hormones) and especially high amounts of IGF-1 (insulin-like growth factor 1) which can cause your ovaries to overproduce androgens (male hormones).
If you suffer from hormonal acne, you may also want to stay away from dairy-based protein powders as dairy could be one of the potential contributors.
Read more: ‘PCOS Acne Explained & How To Treat It Naturally‘
Food sensitivities
When choosing your source of protein powder, you also need to consider your food sensitivities and allergies as many of the products contain either lactose, soy, eggs, or nuts, and seeds. Therefore, finding a suitable protein source is a crucial first step in picking the right protein powder supplement.
Unfortunately, there are currently no studies on the effects of different protein powder sources specifically on PCOS, however, we can look at their general characteristics and how it may affect PCOS. Here are some of the most common protein powder sources on the market.
• Whey protein
Whey protein is probably the most common type of protein powder you will find and it’s especially popular amongst bodybuilders and fitness enthusiasts for its muscle-building properties (due to high BCAA content).
+ Pros
The good thing about whey protein is that it is one of the cheapest on the market and it can be easily dissolved in water. Whey protein is also one of the ‘fastest’ protein powders which means it gets quickly absorbed into your bloodstream in comparison to other types of protein.
This may be beneficial for someone who wants to increase their amino acids availability for muscle protein synthesis straight after exercise and promote muscle gain.
– Cons
On the other hand, it also means that due to the rapid absorption, whey protein causes rapid spikes in insulin levels which is not ideal for someone with PCOS and hormone imbalances.
Since whey protein is derived from milk (it’s the separated liquid you get in cheesemaking) it is considered a dairy product (containing lactose). This is something you need to be aware of, especially if you’re sensitive to dairy.
Nonetheless, if you decide to include whey protein in your diet, try to find a really high-quality one (look for organic and grass-fed) to minimize the risks associated with conventional animal-based products.
Is whey protein good for PCOS?
In general, whey protein is not considered good for women with PCOS as it may contribute to insulin resistance, hormone imbalances and acne. Therefore, other types of protein powder derived from dairy-free sources may be a better option for this particular population.
• Casein protein
Casein protein is also derived from milk and therefore the same rules related to dairy and PCOS may apply. In comparison to whey protein, casein protein is less water-soluble and it’s not as rapidly absorbed into the bloodstream which slows down your digestion.
For this reason, casein protein is believed to be better for muscle recovery and muscle breakdown prevention and it’s commonly consumed before bedtime. However, if you suffer from PCOS there might be some better options for you without the potential risks associated with dairy-based products.
Is casein protein good for PCOS?
Casein protein is generally not considered good for PCOS as it may contribute to hormone imbalances and acne in women with this condition. Therefore, other types of protein powder derived from dairy-free sources may be a better option for this particular population.
• Egg protein
+ Pros
Egg protein is another animal-based product, but unlike whey and casein protein, it’s dairy-free. Eggs in general are believed to be one of the best protein sources with a high nutritional value and appetite-reducing properties.
Read more: ‘Is Eating Eggs Good Or Bad For PCOS? (Evidence-Based)‘
However, this is true about eggs as a whole food, and egg protein powders are usually only made from egg whites which are high in protein but may not be as effective in the satiating effects (the yolk is actually the most nutritious and satiating part).
– Cons
In fact, according to one study comparing different protein powders (casein, pea, egg), it appears that egg protein powder might be the least satiating. If you suffer from PCOS, this is an important factor you want to consider, especially if you experience constant PCOS-induced cravings.
For some tips on how to reduce cravings you can read my previous article ‘PCOS Cravings: How To Reduce Appetite & Excessive Hunger‘.
For this reason, you may want to choose a different source of protein powder (with a greater potential to reduce appetite) and include whole eggs in your diet instead. However, in comparison to other animal-based protein powders (whey, casein) egg protein still appears to be a better option for PCOS since there is no dairy involved.
Beware that egg protein powders are usually more expensive than other types since it’s derived from a more expensive source. As with any animal-based product, you also want to pick a high-quality one (organic, free-range, pasteurized) which may even increase the price. Therefore, if you’re on a budget, there might be some better options for you.
Is egg white protein good for PCOS?
As a general rule, egg white protein powder can be considered good for women with PCOS as it’s a dairy-free protein source that contains all essential amino acids. However, in comparison to other types of protein powders, it may be less satiating and more expensive.
• Collagen protein
Collagen protein is also an animal-based source that is dairy-free since it’s most commonly derived from animal hides and connective tissue (usually from cows or fish). Collagen itself is the most abundant protein in the human body (the major part of connective tissue) which makes up your skin, muscles, tendons, and ligaments.
+ Pros
Collagen has many important functions in your body (such as bone strengthening and skin tightening) and while your body can synthesize collagen itself, there might be some benefits to supplementing with collagen powder.
Studies have shown that collagen supplements may improve your skin and bone health (apart from other benefits). Because women with PCOS tend to suffer from problematic skin (due to hormonal acne) and they’re also at a higher risk of osteoporosis (due to estrogen imbalances) they may benefit from including collagen protein in their diet.
– Cons
However, collagen protein may not be as effective for muscle growth and muscle recovery (in comparison to whey or casein) which may be due to the different amino acid profile (low in BCAAs). Therefore, you may want to consider other protein types if muscle building is your main goal.
The biggest downside of collagen protein powders is the fact that it is extremely expensive (usually available in smaller packages) and so if you’re looking for a protein powder to use in your meals on a regular basis, collagen may not be the most sustainable option for you.
However, you can still include collagen supplements in your diet for its potential benefits (such as skin elasticity, digestion, and joint health) but maybe in different quantities and not in a place of regular protein powder.
Is collagen protein powder good for PCOS?
In general, collagen protein powder can be considered good for PCOS as it may help support bone health and improve the quality of skin a hair in women with this condition. However, collagen is not a source of complete protein as it contains only 8 out of 9 essential amino acids.
• Soy protein
+ Pros
Soy protein is considered a complete protein (one of the few plant-based sources) as it contains all 9 essential amino acids. It is derived from soybeans and therefore it’s suitable for vegans and people unable to tolerate dairy and milk proteins.
Because soy naturally contains chemicals called isoflavones (phytoestrogens) with a similar structure to human estrogen, it is believed that it may interact with our hormones and cause imbalances.
This, however, is not sufficiently supported by evidence and the effects of isoflavones on our endocrine system remain unclear. In fact, many studies suggest that phytoestrogens may have positive health effects.
Due to the raised concerns about isoflavones causing hormonal imbalances, soy is oftentimes not recommended to women with PCOS. However, new studies have found that soy may, in fact, improve hormonal function in women with PCOS, and therefore it could be an important part of PCOS management.
– Cons
If you suffer from PCOS you can still consider including soy protein in your diet, however, the quality of soy protein powder you choose will play a big role. As with any soy product, always look for organic and GMO-free since a large proportion of soy produce is genetically modified and grown using harmful (hormone disrupting) chemicals.
Soy protein also doesn’t dissolve in water as easily (in comparison to other protein powders) which may create unpleasant consistency. So you may want to choose a different plant-based protein source if the texture is important to you.
Is soy protein good for PCOS?
Soy protein can be generally considered good for women with PCOS as it’s a plant-derived source of protein that contains all essential amino acids. However, despite the potential benefits of soy for PCOS, its high content of phytoestrogens may not be suitable for all women with this condition.
• Pea protein
Pea protein is one the most popular plant-based options since its effects are comparable to whey protein (also high in BCAAs) but it’s derived from yellow split peas and therefore it’s suitable for vegans and people with food intolerances and allergies (dairy, eggs, soy).
+ Pros
The good thing about pea protein is that it doesn’t cause rapid insulin spikes (such as whey protein) and it’s been found to promote the feeling of fullness and regulate appetite. Therefore, pea protein is an excellent choice for women with PCOS.
Another benefit of pea protein for women with PCOS is the fact that it’s high in iron and other important nutrients, although it’s largely dependent on the processing technique and the level of concentration. Pea protein is usually very affordable and you’ll also find it in many vegan mixed protein powders.
– Cons
While pea protein contains all essential amino acids, it is very low in amino acid methionine and therefore it is not considered a ‘high-quality’ protein. For this reason, pea protein is often combined with other plant protein sources (such as brown rice) which are high in methionine and together create a full amino acid profile and a source of complete protein.
Is pea protein good for PCOS?
As a general rule, pea protein can be considered good for PCOS as it’s plant-derived, rich in BCAAs and well-tolerated by most individuals. However, since pea protein is limited in methionine, it may need to be combined with other protein sources to obtain all essential amino acids.
• Hemp protein
Hemp protein is another popular plant-based source you will find on the market and it’s derived from seeds of the Cannabis sativa plant (the same plant for marijuana). Since the seeds contain only trace amounts of THC (the psychedelic components), it doesn’t cause any mind-altering effects and you don’t need to worry about getting ‘high’ from its consumption.
+ Pros
Hemp seeds are in fact a highly nutritious food containing a wide spectrum of different minerals (such as iron, zinc, and magnesium) and other nutrients, but it’s especially rich in omega-3 fatty acids (ALA) that are essential for optimal health. Sufficient omega-3 intake also plays an important role in the management of PCOS and therefore hemp protein is a great option for women with PCOS.
Another benefit of hemp protein is that it is generally very well tolerated even by people with food sensitivities and allergies. Hemp protein also appears to be one of the most easily digestible plant-based proteins that doesn’t cause bloating and GI issues.
– Cons
Even though hemp protein also contains all 9 essential amino acids, it has two limiting amino acids: lysine and leucine. However, in combination with other plant protein sources (such as legumes, quinoa) it can still be a source of complete protein with a full spectrum of essential amino acids.
Therefore, you will find a lot of plant-based protein blends with multiple protein sources and hemp might be one of them.
The only downside of hemp protein is the fact that it has a quite strong earthy taste which can be more difficult to hide (in comparison to other plant protein sources) and therefore unflavoured hemp protein powders are not as popular. However, it is not as noticeable in the mixed plant protein powders or in the flavored versions.
Is hemp protein good for PCOS?
In general, hemp protein can be considered good for PCOS as it’s a highly nutritious source of plant-based protein that tends to be well tolerated by most individuals. However, hemp is not a source of complete protein as it’s limited in the essential amino acids lysine and leucine.
• Brown rice protein
+ Pros
Brown rice protein is another common source you will find in plant-based protein powders. The good thing about brown rice protein is that it is relatively cheap and it is also high in BCAAs content which is important for muscle building and recovery.
Brown rice protein is naturally gluten-free and it is considered hypoallergenic as it doesn’t contain the most common allergens such as dairy, soy, eggs. Therefore, it is also a great option for women with PCOS. Brown rice protein is also easily digestible and its texture is very smooth and water-soluble (in comparison to other plant proteins) which makes it a pleasant experience.
– Cons
However, brown rice is not a source of complete protein since it’s low in essential amino acid lysine. For this reason, you will often find a brown rice protein powder mixed with pea protein (or other lysine-containing plant sources) to make a high-quality protein source with all essential amino acids.
Unfortunately, brown rice may contain high levels of heavy metals, in particular arsenic which is a toxic trace element that naturally occurs in water and rocks (hence in the flooded rice fields). For this reason, you want to look for a high-quality protein powder that has been tested for the contamination of heavy metals and arsenic levels to avoid any potential health risks.
Is brown rice protein good for PCOS?
As a general rule, brown rice protein can be considered good for PCOS as it’s plant-derived, rich in BCAAs and well-tolerated by most individuals. However, since rice protein is limited in lysine, it may need to be combined with other protein sources to obtain all essential amino acids.
Other protein powder sources
Nowadays, with the increasing demand for protein powder supplements (especially plant-based) you will find that there’s a huge variety of different protein sources on the market, apart from the most common ones mentioned above.
You will find protein powders derived from quinoa, pumpkin seeds, chia seeds, almonds, or other protein-rich plant sources and the truth is that they can all be a good option for you (even though they might be more expensive).
Since they are all unique in their nutritional content and amino acid profile, you may want to choose a blend of multiple plant protein sources (or mix it yourself) to gain the most health benefits.
Is vegan protein powder good for PCOS?
In general, vegan protein powder can be considered good for PCOS as it’s naturally dairy-free and well tolerated by most women with this condition. However, since most plants don’t contain all essential amino acids, it is best to opt for a protein powder containing multiple plant protein sources.
2. Macronutrient content
Another important thing in the process is to look at the actual macronutrient content of the protein powder. This means how much protein, carbohydrates, and fat there is per one serving as this can vary drastically between individual brands.
In general, you want to look for a high protein content (20g per serving is a pretty standard) and low carbohydrate content (less than 5g per serving). However, 100% protein concentration may also not be ideal if you suffer from PCOS as it can be rapidly absorbed and cause insulin spikes in your blood (especially 100% whey protein).
There are 3 forms in which you can find protein powder supplements:
- Protein concentrates (60-80% protein)
- Protein isolates (90-95% protein)
- Protein hydrolysates (100%)
They all differ in the protein concentration and also in the processing techniques (more concentrated = more processed). So while a high amount of protein per serving is important, the more the better doesn’t always apply.
3. Amino acid profile
As you may know, all proteins are made of amino acids (the ‘building blocks’ of protein) and there are 9 amino acids that are classified as essential (= our body cannot make them itself in sufficient amounts). This means that we need to ensure that we obtain those essential amino acids from our diet on a regular basis to meet the body’s requirements and achieve optimal health.
Complete vs. incomplete protein
Different protein sources also have a different amino acid profile (containing different amino acids in different amounts) and can be classified as complete or incomplete protein.
Animal-based protein sources (meat, fish, eggs, dairy) usually contain all 9 essential amino acids and therefore they are considered ‘complete protein’.
Plant-based protein sources (legumes, beans, nuts, seeds, grains, veggies) usually lack one (or more) essential amino acids or have some limiting amino acids (not in sufficient amounts) thus they’re considered ‘incomplete protein’ (apart from some exceptions such as soy).
However, you can still easily obtain all essential amino acids from plants if you combine two or more protein sources together (different sources usually lack different amino acids). The same is true for protein powder supplements.
Obtaining all essential amino acids
If you choose an animal-based protein powder, you’ll be getting all of those essential amino acids from just one source. However, if you choose a protein powder derived from just one plant-based source, you may be missing some of those important amino acids.
For this reason, you may want to look for the ‘mixed’ protein powders that contain two or more plant-based protein sources and therefore will provide you with a full spectrum of essential amino acids.
The good news is that many brands actually consider this factor and their products are specifically designed to contain sufficient amounts of each essential amino acid even in plant-based protein powders.
4. Added ingredients
The next thing which is in particular important when choosing a protein powder is to look at the list of ingredients. Ideally, you want to choose a protein powder with only minimum ingredients that you actually recognize.
Food additives
You can definitely find a lot of brands containing just pure protein powder without any additives, however, beware that they don’t usually taste great on their own so you may have to ‘hide’ it in your meals.
The good-tasting ones usually contain other ingredients to create a nice flavor and good texture. This is not necessarily a bad thing as some of them may include ingredients such as vanilla bean, cacao powder, maca root, cinnamon, or other spices that can even increase the nutritional value.
However, many protein powders also include a lot of fillers, thickeners, preservatives, and sweeteners which you don’t really need in your diet. So always look for those ingredients on the label and try to find a protein powder with a minimum of unnecessary or unfamiliar additives.
Sugar & artificial sweeteners
You also want to pay attention to the type of sweetener that’s been used in the powder (there’s usually at least one to make it tasty) and evaluate whether they’re in accordance with your dietary approach.
If you suffer from PCOS, you need to be extra picky as many of the sweeteners (especially in large quantities) can drastically spike your blood sugars and contribute to insulin resistance. You can read my previous article ‘PCOS Insulin Resistance & How To Reverse It‘ for more information.
Regular sugar (white, brown), artificial sweeteners (maltodextrin, saccharin, sucralose) but even ‘natural’ sweeteners (honey, agave nectar, rice syrup) may have a negative effect on your condition.
You probably won’t be able to avoid all sweeteners if you want to find a tasty protein powder, however, there might be some better options to choose from. I personally look for protein powders that are sweetened with stevia extract, monk fruit, or erythritol as they seem to be some of the best sugar alternatives (without the impact on insulin).
However, keep in mind that they can still be extremely sweet (even without the calories) which can still affect your blood sugar levels and may trigger cravings. So the level of sweetness is also important when choosing a protein powder for PCOS and you want to stick to the mild ones.
Additional nutrients
Some protein powders may also have a range of ‘superfoods’, vitamins and minerals added to the final product which can be a great addition to your diet, however, they’re not really necessary if you consume otherwise a healthy balanced diet (they are usually quite overpriced).
On the other hand, protein powders fortified with additional vitamins and minerals can be really beneficial in some cases. For example, vegans can really benefit from powders fortified with specific vitamins such as B12 that might otherwise lack in their diets. So you should always consider your individual needs and choose accordingly.
5. Quality
Getting a high-quality protein powder can be a bit tricky since dietary supplements are so poorly regulated which can lead to some serious risks as I already discussed. Fortunately, there are a few things you can do when picking a protein powder to ensure its quality and safety.
Third-party testing
Always look for a third-party certification from a reliable institute or visit their website to search for the information. Such companies conduct independent testing of the products and analyze their content, safety, and effectiveness.
I suggest you do this with every dietary supplement but with protein powders especially since they are known to be oftentimes poor quality and you’re more likely to consume it in larger quantities. Some of the good organizations you can look at include: NSF, USP, Labdoor or Informed Choice to evaluate the product’s quality and whether it meets the established standards.
Organic produce
If you decide to buy an animal-based protein powder, I highly suggest you look for products that are organic, grass-fed, free-range, and GMO-free to ensure its highest quality and limit exposure to hormone-disrupting chemicals (artificial hormones, antibiotics, pesticides, industrial chemicals) commonly found in conventional animal products.
However, some plant-based protein powders are also worth buying organic and GMO-free, especially soy-based products as the vast majority of soy produce is actually genetically modified. If you suffer from PCOS, the quality of the product you buy is really important as it may have an effect on your condition.
6. Digestion
Since many protein powders can cause bloating and GI distress, you also want to consider this factor when picking a protein powder supplement. If you have a sensitive stomach and suffer from digestive issues you want to focus on a few things.
Food intolerances
First, you want to choose the right protein source that you can actually tolerate. Dairy-based protein powders (whey, casein) are known to cause a lot of bloating issues in many people (especially in individuals sensitive to lactose) but some people might experience bloating and gas after pea protein powder. This is highly individual and your body may react differently to different sources.
Food additives
The second thing you want to focus on is the amount of fillers and stabilizers in the product (especially gums) which can also contribute to digestive issues in some individuals.
Lastly, you may benefit from picking a protein powder with some added digestive enzymes for a better digestion process and increased absorption.
7. Taste and texture
All protein powders will differ in their taste and texture and it is up to you what flavor you actually prefer. I personally always go for the more ‘neutral’ ones (such as plain vanilla) as you can always add other ingredients into it (such as cacao powder or fruit) which makes it more versatile in the kitchen.
Level of sweetness
Many protein powders are also over-sweetened (at least for me) which can be a shock for your taste buds if you don’t regularly include sugary foods in your diet. So you may want to pick a protein powder with a milder taste as you can always add other ingredients such as fruit to make it sweeter.
Texture differences
The texture will also vary in different protein powders and you might find that some are more ‘creamier’ and others don’t dissolve in water very easily.
You can always modify the texture to your preferences (e.g. by adding some plant milk, banana, or nuts) but if you’re someone who only wants to mix it with water and drink a protein shake, you probably want to choose a protein powder with appropriate texture.
If your goal is to simply increase the protein content in your meals (including savory recipes, sauces, and dips) you may prefer the pure protein powders with a plain taste and no additives and flavors added.
8. Price
The production of protein powders is quite an expensive process in general but if you also want a high-quality product you can expect that the price will also be quite high. It doesn’t necessarily mean that only expensive protein powders are good for you, but many of the good ones actually are on the higher price spectrum for understandable reasons.
However, you can still find some high-quality and good-tasting protein powders that are budget-friendly and I’ll give you some tips on where to find them.
Even though it’s always better to buy in bulk to save some money, I suggest you try the protein powder first before committing to the biggest package available. Many brands actually offer small sample sizes of their protein powders to taste different flavors so you can pick the one you prefer. And I’m a big fan of that.
Best protein powders for PCOS:
- Vivo Life Perform Raw Plant Protein
- Nuzest Clean Lean Protein
- Tropeaka Lean Protein
- Ancient Nutrition Multi Collagen Protein
You will definitely find a lot of great protein powders for PCOS if you apply the criteria discussed above. I suggest you always do your research and make a decision based on your priorities, individual needs, and preferences. I’ve tried a huge number of different protein powders in the past before I found the ones that I really like.
While I still enjoy discovering new brands and trying new products I have a few favorite protein powders that I always go back to and that I buy on a regular basis (depending on my location). If you want to save yourself some time you might also find those to be a good fit for you. Here are my top protein powder supplements for PCOS and why I like them:
#1 Vivo Life Perform Raw Plant Protein
Vivo life is a vegan high-quality brand with a full spectrum of plant-based nutritional supplements including protein powders. You can choose from many different varieties and flavors but you will always find a nice and short list of ingredients without any unnecessary nonsense.
Taste
I personally love Vivo Life protein powders in particular for their taste (one of the best tasting plant proteins out there). My absolute favorite protein powder is their Perform Madagascan Vanilla which is not overly sweet (sweetened with stevia) and which tastes good in pretty much everything (as well as on its own).
Quality
But I also use many of their other products simply because I like the whole brand and trust its quality. You can also check out the safety and quality product report on Labdoor where it’s highly recommended.
Amino acid profile
You will also get a full amino acid profile from the blend of different protein sources (pea and hemp +BCAAs) and some extra benefits from the other ingredients (reishi, turmeric, enzymes).
Macronutrient content
It’s high in protein (25g per serving) and low in carbohydrates (<5g per serving) with some fiber (1.8g per serving) too. So for women with PCOS, this is a great choice and it’s actually my go-to protein powder in terms of both quality and taste.
Price
However, you might find that Vivo Life products can be a bit expensive especially if you use protein powders daily and so you need to buy quite frequently. But despite the higher price I still think it’s worth buying if you really want the highest quality (which is important in protein powders).
I use protein powders in my diet only occasionally so it actually lasts me for some time and the price is acceptable for me, however, everybody has a different lifestyle situation.
The good news is that they also make less expensive protein powders called Ritual which is just as good in quality and taste but doesn’t include all of the other ‘superfood’ ingredients, hence it’s much more affordable.
Accessibility
You can easily find Vivo Life products in the UK but now it’s becoming more accessible worldwide. It’s also available on Amazon here where you can check out the different flavors and prices.
#2 Nuzest Clean Lean Protein
Clean Lean Protein by Nuzest is another great protein powder that I’ve tried and really liked.
Taste
If you’re looking for something really simple with a nice taste and only a few basic (but high-quality) ingredients, this one may be for you. The content of the protein powder is literally just pea protein flavored with vanilla beans (or other) and sweetened with coconut sugar.
Macronutrient content
It’s very low in calories (90kcal per serving) and it has a really nice macronutrient composition with 19g of protein and <5g of carbohydrates per serving, making it a great option for women with PCOS.
Quality
Its quality and safety are also third-party tested so you will be actually getting a very ‘clean’ product. I personally like the protein powder called Clean Lean Protein with Probiotic Vanilla which has some extra added probiotics to support your gut health.
It is not necessary to have probiotics in your protein powders, however, if you find protein powders difficult to digest (as many people do), this one may be a great option for you. It’s not bloating and it can keep you feeling fuller for longer.
Amino acid profile
The only thing to be aware of is that it only contains one source of protein – pea protein which has some limiting amino acids, hence it’s not considered a complete protein. For this reason, you may want to combine it with other foods (containing the limiting amino acids) or ensure that you include other protein sources in your diet during the day.
However, if you consume a healthy balanced diet on a daily basis, this shouldn’t be a big concern of yours and you can still enjoy this type of protein powder.
Accessibility
The good thing is that Nuzest products are now accessible in most places and you can easily find them on Amazon, too. You can check out the current prices on Amazon here.
#3 Tropeaka Lean Protein
Tropeaka is another favorite brand of mine that I genuinely like and trust. You will find a whole range of health-food products including different varieties of protein powder supplements. In terms of the ingredient list, I would say that Tropeaka protein powder is actually one of the best for PCOS, and here is why.
Amino acid profile
The protein blend consists of 3 plant sources (pea protein, brown rice protein, and pumpkin seed protein) all providing different nutritional benefits and amino acid content. It is, therefore, a source of complete protein.
Taste
It contains supportive digestive enzymes for better absorption and it is sweetened with stevia. My favorite flavor is Vanilla which is only mildly sweet and works amazingly in recipes.
Quality
But what I consider the biggest benefit is the fact that it contains a full range of adaptogen herbs (such as licorice root, maca powder, siberian ginseng) that are especially great for PCOS and hormone imbalances. If you’ve read my previous article on the best supplements for PCOS you may already be familiar with those ingredients and how effective they can be.
The ingredients in Tropeaka protein powders are certified organic and non-GMO which is another big plus.
Macronutrient content
It’s slightly lower in protein content (16g per serving) in comparison to other brands but it’s also low in carbohydrates (<5g per serving) and low in calories (103kcal). Therefore, it is very suitable for women with PCOS.
Accessibility
Unfortunately, it can be a bit challenging to get your hands on Tropeaka protein powders since it’s an Australian brand and might not be as accessible in other parts of the world. If, however, you have good access to this brand I think it’s a great option. You can check out their website here for delivery options.
#4 Ancient Nutrition Multi Collagen Protein
While I prefer to use plant-based protein powders in general, I also like to include collagen powder in my diet (although for different purposes). And as with any animal-based product I buy, I always try to find the highest possible quality. One of my favorite collagen powders I’ve found and now regularly use is Multi Collagen Protein by Ancient Nutrition.
Quality
The reason I really like this brand is because it’s particularly high in quality and contains all 5 types of collagen with some extra probiotics. The collagen protein is derived from GMO-free, grass-fed, pasture-raised animals without the use of artificial hormones which is especially important if you suffer from PCOS.
Taste
It has literally no taste (if you don’t choose the flavored ones) so you can add it to pretty much everything (even coffee). I personally use it to support bone health and skin texture but I also found it to be really satisfying which is great if you suffer from cravings.
Accessibility
You can find it on Amazon with their other products (such as bone broth protein) which have the same quality criteria. You can check out the prices and details on Amazon here.
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