8 Best Protein Powders for PCOS: According to a Dietitian

Have you been wondering which protein powder is the best option for PCOS? Maybe you’ve also been wondering if you should be avoiding whey? Well, stick around because you’re in the right place!

This article will dive into the importance of protein for PCOS, compare plant-based and animal-based protein powders, highlight the top options in each category, and provide tips on incorporating these powders into your diet.

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Why Protein is Important for PCOS

1. Regulates Blood Sugar/Insulin Levels

Protein helps to stabilize blood sugar and insulin levels by slowing down the absorption of carbohydrates. This is particularly helpful with people with PCOS who struggle with insulin resistance. 

2. Increases Satiety

Protein helps you feel fuller for longer, which can help increase energy levels and reduce cravings. This may also be beneficial for weight management. 

3. Promotes Muscle Growth and Maintenance

Adequate protein intake supports muscle development and helps to maintain current levels of muscle. Muscle is important for mobility, metabolism, and plays a huge role in insulin resistance. Increasing muscle can often help with insulin resistance. 

4. Boosts Metabolism

Protein has a higher thermic effect compared to fats and carbohydrates, meaning your body burns more calories digesting protein, which can help with weight loss efforts.

Plant-Based Protein Powders vs. Animal-Based Protein Powders

I am often asked whether plant based protein or animal based protein powders are best for PCOS. Since many people hear that dairy is bad for PCOS (which is mostly untrue), they might assume that whey protein powder is bad. This is not necessarily the case for everyone. 

Plant-Based Protein Powders

Pros

  • Good choice for vegans and vegetarians
  • Often more FODMAP friendly for people with IBS
  • Rich in fiber and antioxidants
  • Environmentally friendly

Cons

  • May have a lower bioavailability
  • Can sometimes be gritty or have a distinct taste
  • Might require combining different sources to get a complete amino acid profile

Animal-Based Protein Powders

Pros

  • High bioavailability
  • Complete amino acid profile
  • Usually smoother texture and better taste

Cons

  • Not suitable for vegans 
  • Not suitable for people with dairy allergies
  • Can be more environmentally taxing

Top 4 Plant-Based Protein Powders

1. Pea Protein

High in essential amino acids, particularly high in branched-chain amino acids (BCAAs), widely available, and easy to digest.

2. Hemp Protein

Contains all essential amino acids, high in omega-3 fatty acids, and a good source of fiber.

3. Brown Rice Protein

IBS friendly (low FODMAP), easily digestible, and often combined with pea protein to form a complete protein.

4. Pumpkin Seed Protein

High in magnesium and zinc, supports immune health, and is high in fiber.

Top 4 Animal-Based Protein Powders

1. Whey Protein Isolate

High bioavailability, quickly absorbed, low in lactose, and rich in BCAAs.

2. Casein Protein

Slow-digesting, ideal for sustained protein release, and excellent for muscle repair overnight.

3. Egg White Protein 

Complete protein with all essential amino acids, low in fat, and lactose-free.

4. Collagen Protein 

Supports skin, joint, and gut health. It is not a complete protein, so it does need to be paired with another protein source for muscle growth. 

My Favorite Protein Powders

Plant Based Powders

Vega Protein Powder

Earth Chimp

Naked Nutrition 

OWYN

KOS 

Animal Based Powders

Vital Proteins Collagen

Naked Nutrition (egg, whey, casein blend) 

Transparent Labs

Clean Simple Eats

Iso Pure

Best Ways to Add Protein Powders into Your Diet

Below are some of my go to ways to add protein powders into my diet. 

1. Smoothies: Blend protein powder into your smoothies as an easy protein source. Here is a recipe I’ve been enjoying lately. 

2. Baking: Add protein powder to pancake, baked oatmeal, or muffin recipes for extra protein. 

3. Oatmeal: Stir protein powder into your oatmeal after you’ve cooked it to make your breakfast more balanced. 

4. Soups and Stews: Add unflavored protein powder to soups and stews for extra protein without affecting the taste too much. 

5. Yogurt: Add a flavored protein powder to yogurt. I like to use this as a dip for fruit or graham crackers. 

6. Pudding: Make a protein pudding with SF pudding mix, milk, and protein powder. So yum!!

7. Protein drink: You can always simply mix it with fluid and drink it! It makes an easy protein source for meals where you may not have a source of protein or when you have a low appetite for other protein sources. 

Final Thoughts 

Boosting your protein intake is a great way to manage PCOS symptoms and improve overall health. Choosing high-quality options and incorporating them into your daily routine can help you achieve better blood sugar control, weight management, and hormonal balance.

I hope this guide helped you to make the best decision for you! In the end, I think it’s truly about the powder that you will enjoy and actually use that is the best option for you! 

If you found this helpful, check out my other blog posts. I post about all things nutrition and PCOS and would love to have you around.

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