Protein Powder for PCOS: The Ultimate Guide

Are you a woman with PCOS trying to find the best protein powder for PCOS? Look no further – this guide is here to answer all of your questions and support you on this journey! From understanding how protein can help improve symptoms associated with PCOS to breaking down different kinds of protein powders and their benefits, even exploring recipes and tips for incorporating them into meals – we’ve got it all covered. So grab a smoothie cup and read on – it’s time to explore the potential that protein powders can offer women living with PCOS.

Why is Protein Good for PCOS?

Before we dive into the powdered version, let’s first tackle the macro itself: protein. So, what are the benefits of eating enough protein for PCOS? 

Benefits of Protein for PCOS:

• Greater satiety (fullness) between meals 
• Fewer cravings (especially those post-work or evening snack attacks) 
• More controlled blood sugars throughout the day 
• Helps you lose weight and keep it off
• Building and maintaining muscle mass (helps help you strong and prevents diabetes)
• Boosts your intake of important nutrients like iron, vitamin B6, vitamin B12, zinc and choline, to name a few (link to blog)

As you can see, including protein in our balanced plate for PCOS is essential to managing some of the typical PCOS symptoms, such as ravenous hunger and cravings later in the day. 

Read more about PCOS meal plans in our other blogs, as well as high protein cottage cheese recipes and high protein breakfasts for PCOS. 

What Are The Benefits of Protein Powder for PCOS?

Let’s now review the pros and cons of protein powders to see if they fit your lifestyle and needs.  

Pros of Protein Powders

• Convenient and fast 
• Quick and easy protein options, whereas other proteins like meats take longer to cook and prepare 
• Can be mixed with water or added to foods/recipes
• Portable, making them wonderful options for those on the road
• Able to get a decent amount of protein in one scoop, typically 20-30 grams of protein 
• Could be helpful for vegans or vegetarians who struggle to get enough protein from food
• Could be helpful to active people such as those who lift weights to boost muscle recovery
• Could be helpful to boost protein intake if never feeling hungry is a barrier (liquids are easier to stomach than solid foods)

Cons of Protein Powders

• Expensive 
• Sometimes lacking nutrients that food sources of protein would have 
• Some don’t taste great 
• Some don’t have great textures, whether taken with water or mixed in with food
• Some have more additives or artificial sweeteners 
• Some can have extra sugar and fat 
• Uncertainty of purity of ingredients

How Much Protein Do I Need If I Have PCOS?

If you have PCOS, you need more protein! Aim for a minimum of 80 grams per day. In order to get this number, aim for 25-35 grams of protein at each meal + 5-15 grams of protein at snacks. You will need more protein if you are taller or more active! 

How Can I Find Out My Specific PCOS Needs?

In terms of the amount of protein needed per day, that will depend on your height, weight, age, life stage and activity levels.

With PCOS, hunger and cravings can be a big barrier to healthy eating. That being said, 80 grams of protein per day could be low balling the needs of a woman with PCOS, especially if they are also active. 

Remember, protein is essential for keeping blood sugars stable throughout the day and helping keep hunger and cravings at bay. 

---

---

The Best Protein Powder For PCOS: Understanding Your Options

Now that we’ve got the basics down, let’s dive into the different protein powders available and the pros and cons of each. 

Animal-Based Protein Powders

Protein powders can be divided into animal-based or plant-based. Let’s start with the most popular animal-based protein powders. 

Whey Protein Powder For PCOS

Whey is quite possibly the most common protein powder. It comes from cow’s milk and is processed and sold as either a concentrate, hydrolyzed, or as an isolate. Whey protein is absorbed relatively quickly, although the type of processing will affect how quickly it’s absorbed. 

Pros

• Easy to find/readily available
• Quick to digest
• Generally good tasting 
• Blends well with water or foods
• Complete protein containing all the essential amino acids
• Some whey proteins (particularly the isolate forms) can be lactose-free (check the label to be sure), thus suitable for those with IBS, which is common alongside PCOS

Read more about PCOS and IBS in our other blog. 

Cons

• As it comes from dairy, some women with PCOS may not tolerate it well
• Similarly, women with PCOS are more likely to also have IBS, so avoid whey protein powders that contain lactose, which some people with IBS cannot tolerate. Whey protein concentrates tend to have more lactose compared to whey protein isolates. 

Egg White Protein Powder

Another animal-based protein option is that of egg white protein. It might be a bit harder to find than whey and slightly more expensive. 

Pros

• Mild flavour and goes well with water or mixed with foods 
• Good option for people following a lactose-free or dairy-free diet 
• Good option for people following a gluten-free diet
• Complete protein containing all the essential amino acids

Cons

• Doesn’t always blend well and might leave some clumps of protein 
• Can be a bit trickier to find and you may have to order it online 

Collagen Protein Powder For PCOS

Collagen is a protein found in our bodies and is responsible for keeping our skin, cartilage and bones healthy. 

Collagen protein powders are typically derived from cows or fish, although we can get collagen through our diet via animal-based or plant-based foods like bone broth, fish, eggs or spirulina. 

You will typically see collagen “hydrolyzed” or sold as “peptides” as the body can digest and absorb this better.  

Pros

• Dissolves well in cold or hot liquids 
• Might help keep skin, bones and joints healthy 

Cons

• Lacking the essential amino acid, tryptophan 
• More research is needed to support claims to aid in skin, bone and joint health

Read more about collagen for PCOS in another blog post. 

Plant Based Protein Powder For PCOS

If none of the protein powders have struck your fancy yet, perhaps a plant-based powder is more of a fit. You can find many of these protein powders with a solo protein source or as a blend of various plant-based sources of protein. For the sake of ease, we will look at individual protein sources. 

Soy Protein Powder

Soy protein powder is made from soybeans. It can be bought as a concentrate or an isolate. Soy protein isolate has had its fibre, fat and carbohydrates removed, leaving just the protein. Soy protein concentrate contains more fibre and might retain some of its carbohydrates. 

Pros

• Soy protein helps lower “bad” LDL cholesterol, which is a common side effect of PCOS
• Soy contains phytoestrogens, which actually help to balance estrogens in the body, which is ideal for many women with PCOS
• Suitable for lactose-free, dairy-free or gluten-free options
• Complete protein containing all the essential amino acids

Cons

• The taste isn’t that great (unless it’s sweetened) 
• Might not be suitable for those with IBS or following a low FODMAP diet 

Pea Protein Powder

Pea protein powder has been a popular additive to many high protein products these days, sold on its own or as part of a mixed protein powder. 

Pros

• Complete protein containing all the essential amino acids including BCAAs for muscle building
• A great option if you want a vegan protein but have a soy allergy 
• Suitable for lactose-free, dairy-free or gluten-free options

Cons

• The taste isn’t that great for most people’s palates
• Might not be suitable for those with IBS or following a low FODMAP diet 
• While pea protein powder is a complete protein, it does contain lower amounts of methionine but you can increase the amount of methionine in your diet by eating eggs, brown rice or meat. 
• Can be higher in sodium, if you need to monitor your sodium intake then you will need to double the amount per serving! 

Hemp Protein Powder

Hemp has grown in popularity, from hemp milk to hemp hearts (seeds) to hemp protein powder. Although it comes from a marijuana plant, it doesn’t contain any active compounds responsible for getting high. 

Pros

• Good source of omega-3 fats, which are important to help lower cholesterol and reduce inflammation, both which can be common with PCOS.
• Higher fat content makes it higher calorie than most protein powders.
  • If you want to lose weight and you are adding hemp protein powder to a smoothie with other higher calorie ingredients then it may not be the best fit for your goals.
• Contain more fibre than other protein powders, which can help boost fullness and stabilize your blood sugar levels (great for PCOS management).
• Suitable for lactose-free, dairy-free or gluten-free options.

Cons

• The taste might be strong.
• Has a gritty texture that does not blend as well compared to other plant based powders.
• It is not a complete protein, rice is low in the essential amino acid, lysine.
• Not as much protein as some of the other sources. It may cost more to reach your protein goals since you will get fewer grams of protein per scoop.

Brown Rice Protein Powder 

Sold on its own or as a mixed protein powder, brown rice protein powder is a good option for gluten-free or simply vegan options. 

Pros

• Mild flavour
• Contains some nutrients like iron, magnesium, calcium and phosphorus.
• Suitable for those who need to avoid lactose, FODMAPs, soy, eggs, gluten or dairy.
• Depending on the brand, may have more fibre than other plant based protein powders,  which can help boost fullness and stabilize your blood sugar levels (great for PCOS management).

Cons

• It is not a complete protein, rice is low in the essential amino acid, lysine.
• Not as much protein as some of the other sources. It may cost more to reach your protein goals since you will get fewer grams of protein per scoop.

Algae (Chlorella) Protein Powder

Our final option to discuss today is protein powder from algae. You may see it called chlorella on the label, which is a type of green algae. Spirulina powders are a blue-green algae and also contain protein, but not as much as chlorella. 

This is a great option for vegans or women with PCOS. Just keep in mind that it will turn whatever you’re making into a blue-green colour. 

Pros

• Source of omega-3 fats, helpful to lower cholesterol, inflammation and promote heart health
• Source of vitamins and minerals
• Source of antioxidants, which can be beneficial as women with PCOS should aim to reduce inflammation 
• Suitable for lactose-free, dairy-free or gluten-free options

Cons 

• The colour may be off-putting
• Not as much protein as some of the other sources. It may cost more to reach your protein goals since you will get fewer grams of protein per scoop.

Animal-Based vs. Plant Based Protein Powder: Which Is Best For PCOS?

You may have noticed that some of the plant-based protein powder options aren’t complete proteins. While this could seem like a deal-breaker, worry not. If you are eating sources of the other amino acids in your daily foods, then these proteins will complete each other. 

How To Use PCOS Protein Powder In Your Diet

• Mix with water, coffee, or juice
• Make nutrient-rich smoothies
• Mix into yogurt to make a higher protein granola bowl
• Add to overnight oats or baked oats
• Add to pancakes or muffin mixes 
• Make protein balls or protein bars 

Do I Need Protein Powder For PCOS?

The next logical question is whether it makes sense to get your protein through powders or from foods. 

Before running to the store and grabbing the first protein powder you see, I would first recommend tracking how much protein you’re actually eating through foods. 

It’s possible you are getting enough protein and don’t need a supplement. 

Because yes, protein powders are meant to be supplements to your diet, not replacements of nutritious foods. 

Refer back to point 2 of the cons which is that protein powders may not supply you with the nutrients that foods would. 

Considering the high cost of many protein powders, you may end up saving money (and getting more nutrients) from foods rather than powders. 

Remember, protein powders are supplements, so if you find you’re not getting enough protein through foods, perhaps a protein powder makes sense. If a protein powder is being used to replace proteins from foods that could otherwise be eaten, then it’s being used in the wrong way. 

Other Ways To Add Protein In Your PCOS Diet

If you’re looking to add more protein without a protein powder, here are some tips to help boost protein in tasty ways: 

• Blend silken tofu into a smoothie or make a vegan yogurt
• Add hemp hearts to salads, sauces, pastas, smoothies and more
• Snack on Greek yogurt, cottage cheese, lean beef/turkey jerky, roasted chickpeas, steamed edamame beans or hard boiled eggs
• Make high protein pancakes with cottage cheese
• Choose cow, soy or high protein plant-based milks more often 
• Add nutritional yeast to scrambled eggs or use to make a cheese-flavoured sauce 
• Blend white beans into a tomato soup 
• Add bean puree to a brownie or blondie batter for a healthy treat 

Choosing A High Quality and Safe Protein Powder For PCOS

Let’s review some common concerns of contaminants in protein powders and how to avoid them. 

Phytates

Phytate, aka “anti-nutrients” are compounds that can block the absorption of iron, calcium and zinc. Typically they’re found in raw plant-based foods like legumes or grains. 

Luckily, most of us aren’t consuming these foods in a raw form (because yuck), and processing and cooking tends to remove these so-called anti-nutrients. 

For example, sprouting is a common way to reduce phytates, and you may notice on some of these protein powders or foods that they are marketed as “sprouted”. That means you don’t have to worry about losing out on nutrition! 

Arsenic

Arsenic can be a health concern of brown rice protein powder, since most arsenic builds up in the outer part of the grain, which is retained in whole grains like brown rice. Long-term exposure of arsenic can lead to an increased risk of cancer or other health conditions. 

While Health Canada works hard to monitor and regulate levels of arsenic in foods, the same can’t be said for protein powders. However, if a protein has an eight-digit Natural Product Number (NPN), then it means Health Canada has assessed this product and considers it safe to consume. 

Third-Party Testing

In addition to an NPN, you can look for third-party tested protein powders to ensure purity and safety. This means that an outside source (not connected to the company) has come in to assess the protein for quality and safety. You can look for qualifications like NSF-certified or Informed Choice. 

How to Choose the Best Protein Powder for PCOS

If you’ve gotten this far and decided you want to choose a protein powder, here are a few points to consider:

PCOS Protein Powder: Try Before You Buy

Get sample sizes to try if possible before you buy a large container. Nothing is worse than dropping $60 on a high quality protein powder only to find out it doesn’t suit you. It is hard for me to recommend a specific protein powder because personal preferences of many people are hard to get right! 

A Complete Protein Source

Most protein powders are complete protein sources unless it is hemp, rice, or algae. However, some of the hemp, rice, or algae protein powders will supplement with the missing amino acids to make it a complete protein. 

Alternatively, how you use the protein powder can make it a complete protein source as well. For example, if you pair a rice protein powder with soy milk to make a smoothie then you will get a complete protein source along with it! You could also consider adding chickpeas to your smoothie because rice + beans is a great way to make a complete protein source.

Dairy or egg protein protein powders are a complete source of protein so you do not need to worry about these types! 

Nutrition Information

If you are only looking to boost your protein intake, check that your protein powder is low in carbohydrates, sugar, and fat. If you have a protein powder that has more than 5 grams of carbs, sugar or fat then you have more of a meal replacement shake! 

Other Ingredients

Additives

Some people want to avoid particular sweeteners like sugar alcohols if they have IBS as those can worsen IBS symptoms. It is better to look for a protein powder that is sweetened with monk fruit or stevia. 

You may want to avoid aspartame based on the latest research that links aspartame to cancer. At Edge Nutrition, we are all about helping people make decisions that are in line with their values, goals, needs AND risk tolerance. We do not have enough information from animal studies to say that aspartame causes cancer but we also do not have enough information there is no link either. So if you are someone who is risk averse, then definitely avoid aspartame. If you are someone who is a little less risk averse then monitor your total intake of sweeteners and to stay below the recommended limit of 50 mg/kg of body weight per day. 

A protein powder may have thickeners like carrageenan or xanthan gum which improve the texture or consistency but can cause some people to experience bloating or poor gut health symptoms. If you have a sensitive stomach, you may want to avoid these!

Vegetable oils or fats may also be added to improve the consistency or richness of the protein powder but if you are only looking for protein (and not a meal replacement) then these are just adding extra calories. Plus some of these fats are not as healthy for your heart or can be “pro-inflammatory” which is the exact opposite of what a cyster with PCOS needs!

Artificial Flavours or colours

The available research on artificial colours in our food and their effect on our health is not the most sound but we do know a couple of things from the research that is out there. 

There is a link between artificial colours and hyperactivity in children but not all children react the same way. Some children are more sensitive to food colouring and this occurs in children with ADHD and without ADHD. 

The link between artificial colours and cancer is not conclusive so I cannot say with certainty that there is a link. The dye Red 3 was given to rats which caused thyroid tumours which have mostly been replaced by Red 40 but there are some foods that still use it. 

Some dyes are linked to allergic reactions such as asthma symptoms or hives in sensitive people but not everyone. The dyes that are more likely to cause an allergic reaction are Blue 1, Red 40, Yellow 5, and Yellow 6.

Personally, I do not like the taste of overly artificial flavours in my protein powder so some of my favourite powders are coloured and flavoured with whole food ingredients. For example, many protein powders will use beets to colour with freeze-dried strawberries to flavour strawberry protein powders instead of dyes. 

Allergies or Intolerances

IBS

If you are following a low FODMAP diet due to IBS, your options may be limited for protein powders but not to worry, I got your back! 

Choose a whey protein isolate as they are typically low in lactose, whereas the concentrates and hydrolyzed might have more lactose. If possible, look for “lactose-free” since lactose is a FODMAP but dairy is not.

Common Ingredients to Avoid: 

• Prebiotics (chicory, chicory root extract, inulin, Jerusalem artichoke) 
• Vegetable powders
• Fructose 
• Sorbitol
• Mannitol
• Lactose (higher in whey protein concentrate or hydrolyzed powders) 

Dairy Proteins

If you have an allergy or sensitivity to dairy proteins, you have a couple of options! You could try egg or plant-based proteins. 

Note that if you had an issue with a whey protein powder but you can eat cheese or greek yogurt (you don’t have a dairy protein allergy), you might be successful with a casein protein powder instead! 

Egg 

The world is your oyster! You can try any plant based protein or dairy protein powder but just check that it is egg free. Sometimes the product label will note that the powder is made in a facility that also makes other products with eggs so there is a chance for cross contamination. 

Soy

You can try also dairy and egg protein powder but just check that it is soy-free. As for any plant-based protein powder, you would be safe with rice, pea or hemp as long as it does not contain soy. Sometimes the product label will note that the powder is made in a facility that also makes other products with eggs so there is a chance for cross contamination. 

Gluten

Same as the other two examples above. You need to double check that the product says gluten-free to make sure that there is no chance of cross-contamination from the facility.

Also, Consider

• Consider your goal of adding a protein powder. Is it because you think you’ll get more benefits (think again) or for simple convenience? 
• Have a plan for how you want to consume it or incorporate it. Do your research and consider if it’s best mixed with water, baked into a food or added to a smoothie. Which goes best with your routine and when you intend to use it? 
• Don’t replace it for foods and use it as only a supplement. Again, protein powders can miss out on the nutrients. And even if there are added nutrients, there’s something to be considered about getting nutrients in a natural form vs. nutrients isolated and added to a powder. 

In terms of choosing the right protein powder for your PCOS, I would advise you to consider the pros and cons of each type. As you can see, all of the protein powders above could be effective for PCOS. 

If high cholesterol is a concern for you, perhaps try soy protein powder. Chlorella or hemp protein powders are also decent choices to promote heart health or lower cholesterol. 

If your goal concerns mostly muscle recovery after exercise, a whey protein powder would be a good choice. 

Again, keep in mind the pros and cons and your unique needs. While those are a few suggestions, consider what works for you in your life. 

4 Of The Best Protein Powders For PCOS

Here are a few of our favourite protein powders brands. This is not a conclusive list since it was hard to narrow them down! We do not make a commission from these links and you do not have to choose these brands!

Whey Protein Powder

Our pick for whey protein powder is Kaizen. This brand is NSF-tested and you can find it in grocery stores, supplement stores, and sometimes even Costco!

Kaizen whey protein is sourced from grass-fed and pasture raised dairy in New Zealand.

The ingredients:

• no artificial colours or flavours
• no vegetable oils
• sweetened with stevia
• gluten-free
• made in a peanut free facility

Plant Based Protein Powder

The options for plant-based protein powders were hard to narrow down but we chose the tried and true, Vega Sport Protein Powder. Note that not all Vega products are 3rd party tested but the Vega Sport Protein is.

We chose this powder because it is also easily accessible in grocery stores not just supplement stores. Great for people who have a disdain for errands!

The ingredients:

• 30 grams of protein
• Recover with 5 g BCAAs
• Blend of protein types (pea, rice, pumpkin, alfalfa)
• Probiotics DE111, which may reduce systemic low-grade inflammation and provide digestive health
• Organic Tart Cherry which is a great anti-oxidant

Collagen Protein Powder

Our pick for collagen goes to Resync Collagen Peptides. I do not recommend using collagen powder to meet your protein needs though since it is not as well absorbed compared to other protein sources.  

Why we love Resync:

• NSF-tested
• Gluten-Free
• No artificial colors or sweeteners
• Has both Type I and Type III Collagen peptides which have different functions in the body. Check out our article on collagen here.
• The added ingredients like nitric oxide or glucosamine are beneficial for heart and bone health as well! 

Best Protein Powder From Blended Sources

Our pick for the best protein powder from blended sources is Promasil.

Why we love Promasil:

• Different sources of protein including casein, whey protein isolate, whey protein concentrate, egg, and goat’s milk.
• Due to the different sources of protein, the entire protein powder does not digest rapidly (like whey protein isolate) but includes sources that digest at intermediate and slower rates. 
• Little fat or sugar
• Third party tested
• Note that this type of protein powder contains:
  • Artificial colours and sweeteners so it may not be the best fit for everyone
  • Whey protein concentrate may not be the best for people with IBS or lactose intolerance.

PCOS Protein Shake Recipes

Berry Spinach Protein Smoothie

• 1 cup milk of your choice
• 1/2 cup mixed berries (e.g., blueberries, strawberries, raspberries)
• 1 cup fresh spinach
• 1/4 avocado
• 1 scoop of plant-based protein powder
• 1 tablespoon chia seeds
• 1 banana (optional for added sweetness)

Green Power Protein Smoothie

• 1 cup coconut water
• 1/2 cup cucumber
• 1/2 cup pineapple chunks
• 1 tablespoon almond butter
• 1 scoop of pea protein powder
• 1 tablespoon flax seeds
• A handful of spinach

Chocolate Peanut Butter Protein Smoothie

• 1 cup milk of your choice
• 2 tablespoons natural peanut butter
• 1/2 cup frozen banana
• 1 scoop of chocolate protein powder
• 1/4 cup rolled oats
• 1 teaspoon honey (optional for added sweetness)

Tropical Turmeric Protein Smoothie

• 1 cup milk of your choice
• 1/2 cup mango chunks
• 1/2 cup pineapple chunks
• 1 teaspoon grated fresh turmeric (or 1/2 tsp ground turmeric)
• 1 scoop of collagen protein powder
• 1 tablespoon coconut oil
• A handful of kale or spinach

Almond Joy Protein Smoothie

• 1 cup milk of your choice
• 1/4 cup shredded coconut
• 1/4 cup almonds
• 1 scoop of vanilla protein powder
• 1/2 cup baby spinach
• 1 tablespoon cacao nibs or unsweetened cocoa powder
• A few drops of almond extract (for flavor)

Healthy Frappuccino Protein Smoothie

• 1 cup milk of your choice
• 1/2 cup cold brewed coffee (or espresso, cooled)
• 1 scoop of chocolate or vanilla protein powder
• 1 tablespoon almond butter
• 1 tablespoon cocoa powder (unsweetened)
• 1 tablespoon honey or a Medjool date (for sweetness, adjust to taste)
• 1/2 teaspoon pure vanilla extract
• 1 cup ice cubes
• Optional: A dollop of Greek yogurt for creaminess (unsweetened)

Instructions for all smoothies:

• Place all the ingredients into a blender.
• Blend until smooth and creamy.
• Adjust the thickness by adding more liquid or ice, as desired. Add more ice for a frosty texture if that’s your preference.
• If you want an even creamier texture, you can add a dollop of unsweetened Greek yogurt or cottage cheese.
• Taste and adjust sweetness if necessary by adding honey, stevia, or a Medjool date.
• Pour into a glass and enjoy!

These smoothies provide a balance of nutrients that can be beneficial for women with PCOS, helping to stabilize blood sugar levels and support overall health.

Frequently Asked Questions about Protein Powder for PCOS

Other Resources 

https://www.todaysdietitian.com/newarchives/0320p16.shtml