Not all protein powders are the same—more on that in a bit.
So, why would you want a protein powder?
The main reason is that adding protein to every meal and snack helps balance your blood sugar levels. You could simply eat more protein, but if you’re like me and find it hard to eat a big breakfast, are short on time, or just need to up your intake, protein powders can be a game-changer.
If you’re vegan or vegetarian, you might not be getting enough protein compared to your carbohydrate intake, especially during menopause and beyond. Protein not only keeps you fuller for longer but also provides the essential building blocks your body needs to repair itself. Plus, protein is crucial for producing the enzymes that help you digest and absorb nutrients from your food.
From my experience on the Functional Wellness course, and through working with clients, I’ve found that protein is often the most lacking macronutrient in people’s diets—yet it’s one of the most important!
Protein Powders vs. Collagen and Bone Broth Powders
Bone Broth Powders
These are made by simmering animal bones (you can do this at home if you have the time). The bones should ideally come from high-quality sources, like grass-fed animals. Bone broth powders are a fantastic option if you’re avoiding dairy (in whey) or soy (not great unless you have heavy periods or are post-menopausal). They naturally contain collagen, vitamins, and minerals.
These are made by simmering animal bones (you can do this at home if you have the time). The bones should ideally come from high-quality sources, like grass-fed animals. Bone broth powders are a fantastic option if you’re avoiding dairy (in whey) or soy (not great unless you have heavy periods or are post-menopausal). They naturally contain collagen, vitamins, and minerals.
Collagen Powders
Collagen is a type of protein that comes in different forms. Collagen only powders may not have the same benefits as a protein powder. Some collagen powders are great but watch out for added sugars and artificial sweeteners. They can often dissolve into food or drinks without altering the taste, which makes them super versatile.
Collagen is a type of protein that comes in different forms. Collagen only powders may not have the same benefits as a protein powder. Some collagen powders are great but watch out for added sugars and artificial sweeteners. They can often dissolve into food or drinks without altering the taste, which makes them super versatile.
Protein Powders
These are a blend of protein, carbs, fats, and sometimes other nutrients like minerals. Protein powders can be animal- or plant-based, with animal sources generally being easier to absorb. If you’re opting for plant-based, combining sources like pea, hemp, and rice ensures a complete amino acid profile.
These are a blend of protein, carbs, fats, and sometimes other nutrients like minerals. Protein powders can be animal- or plant-based, with animal sources generally being easier to absorb. If you’re opting for plant-based, combining sources like pea, hemp, and rice ensures a complete amino acid profile.
What to look for in Protein Powders (including collagen and bone broths)
Check the ingredients—if you can’t pronounce it, you probably don’t need it! Fewer ingredients mean it’s better for your body and easier to absorb. Also, look at the protein-to-fat and carbohydrate ratios—protein should ideally be the highest.
Here are some options:
- Pea, Hemp, and Rice Powders: Best when combined for a complete protein. Hemp can add a slightly savoury taste that some people love.
- Bone Broth Protein Powder: Very bioavailable, but liquid versions are not as convenient to carry around.
- Marine and Bovine Collagen/Gelatine: Also highly bioavailable, and great for adding to soups or stews. They dissolve easily and don’t affect the taste.
- Whey Protein: Not recommended if you have dairy intolerances, which many people do.
My Protein Powder Picks
Over the last few months, I’ve tried quite a few protein products, and here’s what I’ve learned:
Animal and Marine-Based Powders
Planet Paleo: They offer herb-infused or plain powders you can mix into soups or stews—perfect for autumn and winter. Their chocolate and banana flavours are great in smoothies with an alternative milk, a little nut butter, or avocado for fat.
They also have marine collagen powders, which I have not tried.
My personal view: I love that their packaging is plastic-free and compostable! These are good quality products and organic. The flavoured bone broth protein powders taste lovely, however be warned, these powders can get a bit clumpy. When added to stews, soups or as a hot drink they take a bit of work to make smooth and go into a sticky lump very quickly.
Hunter & Gather: Have unflavoured bovine or marine powders that you can add to all types of foods and even your morning tea and coffee. This company also make other food products – the avocado garlic mayonnaise is delicious! There is also a range of ketchup and oils too. If you buy those things as well, you can get a variety of products from the same company. The bovine powders are from grass-fed cattle free from GMO, antibiotics, and hormones.
My personal view: I use their unflavoured bovine collagen which is a great addition to the cupboard. I use it when I need to add an element or more protein into something but do not want to change the taste of my dish. It dissolves well without a smell or taste even in your favourite beverage. A great staple.
Will Powders: Bovine collagen protein powder to add to any liquid hot or cold it will dissolve completely, unflavoured and can be mixed into soups, yoghurt, tea, coffee or water. There is also a lovely range of flavoured protein powders. All have a good ration of protein to fat and carbohydrate. The bovine collagen powders come in chocolate and vanilla, both are great, but I like the vanilla one slightly more than the chocolate. There are special edition flavours too but if you are going to make these into a smoothie and add ingredients the main tubes are great value.
My personal view: One of my favourites! They have added ingredients to the bone broth powder like MCT, Celtic sea salt, and steviol. Easy to use and taste amazing! Although you will need a whisk, shaker or liquidiser to fully dissolve and smoothly. These contain "MCT Keto powder with grass fed butter (milk)" which some may find difficult to digest.
Freja Foods: Bone broth and powders to add to stews and hot drinks, bone broth shakes for smoothies. There have pure bone broth as a liquid or powder. I use the powder sachets to replace stock cubes, but you can also add hot water to them and make a tasty drink too. Your choice of these are chicken or beef. The bone broth shakes come in chocolate or vanilla flavour, which have added coconut sugar but are not too sweet.
My personal view: I love the taste of these powders in my smoothie and are an equal favourite overall for use and taste but slightly less protein per serving than other powders. The chocolate one does make a lovely hot chocolate with either hot water or your favourite milk alternative. With cold liquids they need a shaker or electric whizzer to dissolve smoothly otherwise they have a grainy texture.
Ossa Organic: Bone broth liquids in beef, lamb, chicken, and vegetable versions, chicken soups, grass-fed gelatine, and collagen, and to cook with ghee, and tallow.
My personal view: These I am yet to try, but they look good on paper so will be trying and reviewing soon. They seem to have a great variety as well as lovely ghee and tallow to cook with.
Plant based Proteins
Purition: These are well-balanced, tasty plant protein powders with a great variety of flavours. These do contain fibre in the form of psyllium husk which has been shown to increase bowel movements. You will need a blender for these as ingredients are chopped so as not to destroy the nutrients. Great way for vegans and vegetarians to get more protein (and fat and fibre!)
My personal view: the variety of flavours are great. I have tried most of them, however some are tasteless. My favourites are macadamia and vanilla – amazing as a topping on yogurt, banana is lovely and not too sweet. Most of the ones with nuts are good for flavour however those with fruits are not strong enough. Chocolate orange was a big disappointment! You can always add your own natural flavours to them like fresh herbs or spices. The only reason why I stopped using then was I discovered my digestion is not great with psyllium. However, psyllium is used to help those who suffer with constipation, so it is a matter of what suits your digestion.
Synergy: SmartMeal is a clean vegan protein shake with vitamins, minerals, and fibre. The protein comes from pea, chickpea, and rice sources with a mild vanilla flavouring. This is can be used as a snack, complete, meal or part of a weight management programme. Synergy also have another shake called Biome Shake which is high in pea protein as well as broccoli and digestive enzyme for this who want to get the most our of their food and shake. There are also recipies for pancakes and has a vanilla taste.
My personal view: I prefer the SmartMeal, personally and have found that although the instructions say use 2 scoops 1 is enough in my smoothie. Biome Shake is great for those aiming on keeping or improving their digestion healthy. However, from a hormone perspective, if you are menopausal, are overweight, or have irregular periods flaxseed is probably not the best for you. These phytoestrogens may affect your symptoms and make them worse. Flaxseeds and broccoli are great for post-menopausal women tho! To be completely transparent, I have a professional account with a few supplement companies, including Synergy. I use products from these companies during testing to identify the best options tailored to your needs—because finding what works best for you is always my top priority!
Huel: Their Black Edition has a higher protein and lower carbohydrate content, making it a better balance. Great for on the go but I’ve found that you need to mix it with a milk alternative to make it more filling. The protein comes from peas and rice making them suitable for vegans.
My personal view: This taste good and are easy to use as they dissolve in a manual shaker without the need to electric gadgets. My biggest bug bear is that you have to spend £35 in order to actually purchase a product which costs £28.50. This means that if you just want to try a bag you need to find something worth £6.50 you are unable to check out. Your choice is either to buy some kind of merchandise every time or 2 huge bags of powder. Feels like a bit of a con if you are not sure about the product and only want to try it! This product may not be great for most people but if you are vegan, it is worth a look.
What powders have you tried? Do you agree with my picks?
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