Vegan Protein Powders
Why Women Need Them With Age — How Much, and Why Food Alone Can Fall Short
From your 30s onward—and especially after menopause—protein becomes mission-critical for
preserving muscle, bone, and metabolic health. Here’s the evidence-based case for vegan protein
powders, the right daily dose, and why relying on food alone can be tough.
Why protein needs rise with age (especially for women)
- Age-related muscle loss (sarcopenia) accelerates after menopause; adequate protein helps maintain strength and function.1–3
- Anabolic resistance: older adults need a higher per-meal protein dose to trigger the same muscle-building response as younger adults.2,3
- Daily target: Most expert groups recommend 1.0–1.2 g protein/kg/day for healthy older adults, and
up to 1.2–1.6 g/kg/day when strength, function, or bone preservation is the goal.Evidence1–3
Why food alone often isn’t enough
Whole foods should come first—yet many women undershoot daily totals due to appetite changes, time constraints,
or lower animal-protein intake. Typical portions:
~18 g protein
~8 g protein
~12–14 g protein
~10–15 g protein
Even with balanced meals, consistently reaching 80–100 g/day can be challenging—this is where a clean protein powder
provides a reliable, concentrated boost.
Recommended Vegan Protein Powders
🌱 Pea Protein
Rich in iron and easy to digest, pea protein is one of the most complete plant-based proteins. Great for everyday use.
🍚 Rice Protein
Rice protein is hypoallergenic and combines well with pea protein to cover all essential amino acids.
🌾 Brown Rice Protein
A slightly different amino acid profile than white rice protein, providing extra balance when mixed with other sources.
🌿 Hemp Protein
Hemp protein adds fiber, omega-3 fatty acids, and minerals in addition to protein. A great all-rounder for overall health.