Protein Powders for PCOS

5 Protein Powders for PCOS

Protein Powders for PCOS
by Tallene Posted July 2, 2024

If you’re a woman with polycystic ovary syndrome (PCOS), it is so important to have protein in all your meals! I always say that having adequate protein is the “secret” for Cysters to thrive with PCOS. Of course, you probably know that protein is good for muscle growth and repair, but it’s also great for relieving insulin resistance and the symptoms that come with it! 

Up to 80% of women with PCOS have insulin resistance, which is a condition where your body doesn’t correctly respond to glucose. Instead of the sugar you consume converting energy, it’s stored as fat and raises your blood sugar levels. This can cause symptoms like intense cravings, weight gain, darkened skin patches, skin tags, fatigue, and more! So, by managing insulin resistance, you can help reverse a lot of symptoms for your body. 

Protein helps you do just that! It minimizes glucose impact and digests slowly, allowing you to feel full for longer periods and to improve how your nutrients are absorbed. This is why in my recommended PCOS lifestyle I always include a variety of protein sources in meals and snacks! However, we sometimes need a boost of protein in our meals to help manage our symptoms, which is where gluten and dairy-free protein powders can come in handy. 

Protein Powders for PCOS

5 Protein Powders for PCOS

There are lots of different types of protein powders out there. It’s hard to know which one to use! You want something high-quality and also PCOS-friendly… that means, no dairy, no gluten, low sugar, no additives . . . and third-party tested if possible! 

Once you choose a protein powder, you can incorporate it into your diet in lots of ways! Smoothies, desserts, chia pudding, overnight oats, waffles, and more are all PERFECT vessels for adding boosts of protein. (You can find lots of recipes that include protein powder on The Cysterhood app.) 

is protein powder good for pcos

Is Protein Powder Good for PCOS?

If you’re a woman with PCOS, then you likely know how difficult it can be to lose weight and alleviate symptoms. With fluctuating hormones affecting multiple symptoms, it can feel like an ongoing challenge. This is where protein can be very helpful, which is why most PCOS-diet plans tell you to eat more protein. Protein powder can allow you to get your daily goal easily! 

Increasing protein intake can manage blood sugar, reduce cravings, promote muscle mass, and aid calorie burning. All these benefits can lead to weight loss and assist in managing PCOS symptoms naturally! To reach optimal protein levels in your diet, I recommend including multiple sources of protein in your diet, one of them being protein powders!

Remember that protein powder is a supplement and not a replacement for other protein sources. You should still aim to eat lean, whole-food protein in your diet. Adding protein powder to your breakfast or snack quickly helps meet your daily protein goal. I typically aim for 30g of protein for each meal, especially breakfast. I also like to pair protein in my snacks with a carb.

Just think, this powder of protein can change your lifestyle and overall health when incorporated into your daily diet. Get ready to feel fuller, longer and kick those cravings!

best protein powder for pcos

5 Best Protein Powders for PCOS

Garden of Life Organic Vegan Sport Protein Powder with Probiotics 

The Garden of Life Organic Vegan Sport Protein Powder is jam-packed with great ingredients to help PCOS bodies. One scoop of this vegan protein powder provides 30 grams of protein, jump-starting your daily intake. (As a bonus, I recommend 30 grams of protein for breakfast, so this is perfect for your morning smoothie!)

It’s also equipped with a 2 billion CFU probiotic blend and antioxidant ingredients, which means this protein powder is also great for your gut! Poor gut health is often a part of life for Cysters too, so it’s always great to have the support of probiotics

Did I also mention that it’s NSF-certified? That means it’s third-party tested, so you know it’s the best quality possible. Overall, this is a great protein powder choice!

Orgain Sport Organic Vegan Protein Powder with Prebiotics 

Just one serving of Orgain Sport Organic Vegan Protein Powder contains 30 grams of protein and a whopping four grams of fiber. (Another great breakfast choice!) And, if you’ve listened to my podcast or read any of my other blogs, you know just how important fiber is for Cysters like us! 

Promoting nine essential amino acids, this powder gets its protein source from organic peas, chia seeds, and brown rice…plus it’s gluten and dairy free!

Available in vanilla and chocolate, this protein powder easily blends into your desserts, snacks, and smoothies. Brownie batter overnight oats, anyone? (PS. This recipe is in the Cysterhood app if you’re craving it right now!)

A note on added sweeteners and flavors: I prefer buying unsweetened protein powder. Sweeteners like stevia tend to be hundreds of times sweeter than sugar, which can trick your body into thinking you are eating something sweet and cause a higher insulin response. I’ve seen patients who are addicted to sweeteners because PCOS causes such intense sugar cravings. They thought that eating sweeteners would be helpful in kicking the cravings, but it only made it worse. That’s why I don’t feel it’s the best alternative, rather we should heal our insulin resistance. One way to do that is to eat more protein 🙂

brownie batter overnight oats in mason jar

Nuzest Clean Lean Protein Powder for Digestive Health

Nuzest Clean Lean Protein Powder is another gluten and dairy free protein powder. It’d go great in my strawberry colada smoothie on The Cysterhood app! This protein powder, packed with amino acids, L-glutamine for gut health, and plant-based protein sources, could be great for your morning routine.

In just a single scoop, you’ll get 18 to 25 grams of protein and just 2 grams of carbs. It’s focus is on digestive health and metabolic benefits. 

To learn more about the gut-hormone connection and how it relates to PCOS and weight loss, check out my podcast with Dr. Robin Rose

strawberry colada smoothie

Sunwarrior Vegan Protein Powder 

When you add a scoop of Sunwarrior Vegan Protein Powder to your recipe, you’ll add a whopping 30 grams of protein just like that. This protein powder is ideal for Cysters who love a good workout and want to recover fast with BCAAs and minerals. 

It isn’t all just protein and muscle mass in this powder, though. You’ll also find gut-healthy probiotics and enzyme blends to promote a healthy gut microbiome and good digestion, all essential for us Cysters. 

Choose from cake batter, chocolate, chocolate peanut butter, or vanilla to enhance your meals and snacks. Yum!

365 Whole Foods Market Organic Pea Protein Powder 

For Cysters living on a budget who still prioritize protein intake and managing their symptoms, the 365 Whole Foods Market Organic Pea Protein Powder is perfect for you! With 15 grams of protein in one serving, you can boost your protein intake without breaking the grocery budget.

This unflavored protein powder mixes well with juice, smoothies, or chia seed pudding without changing the flavor. It’s one protein powder that can work in any dish, from waffles and muffins to shakes and desserts.  

Protein powder is a great way to support your PCOS healing goals!

Adding a scoop of protein powder to your balanced PCOS friendly recipes can be one helpful way to manage your PCOS symptoms naturally. And, if you still aren’t sure which to pick, here’s my guide to choosing the right protein powder. It’s important you find the best one for you, your body, your taste, and your budget!  

You can find more ways to fix the root issues triggering your PCOS side effects on the blog, so you can finally live symptom-free with PCOS! Also join The Cysterhood and listen to our podcast. With the right resources, strategy, and support, you can get back to feeling like yourself! 

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