Protein supplements for women: what actually matters

How much protein women need, why iron matters too, and what to look for in a protein supplement for women. With Australian NHMRC and ABS figures.

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Recov By RecovPublished · Last updated · 5 min read

The best protein supplement for women is a complete protein, with every essential amino acid, in a form you'll take every day. A "for women" label changes nothing. Recov is a complete protein with all 20 amino acids, pre-digested into peptides and pressed into tablets, and it carries naturally occurring iron, which many Australian women fall short on.

About us: we're Recov, an Australian brand from Future Supplements Pty Limited. Since 2010 we've sold Recov Protein Concentrate, a complete plasma protein with naturally occurring iron, in 180-tablet bottles: $119.95 one-time or from $79.95 on subscription.

How much protein do women need?

The NHMRC Nutrient Reference Values set the recommended dietary intake for women aged 19–70 at 0.75 g of protein per kilogram of body weight a day, about 46 g. Over 70, it rises to 0.94 g/kg, about 57 g a day.

Training changes the picture. The 2016 joint position statement from the Academy of Nutrition and Dietetics, Dietitians of Canada and the American College of Sports Medicine puts athletes at 1.2–2.0 g per kilogram a day. It recommends a regular spread of moderate amounts of high-quality protein across the day and after hard sessions. Those figures apply to women who train just as they do to men.

So picture a normal week: strength sessions before work, a long run on Saturday, school pick-ups and back-to-back meetings in between. The total matters, but so does timing. That's where a supplement earns its place.

Do women need a special "women's" protein?

No. Amino acids are the same for everyone. Your muscles, skin and hair are built from the same 20 of them whether you're a woman or a man. MedlinePlus, the US National Library of Medicine's health site, explains that essential amino acids "cannot be made by the body" and "must come from food".

What differs between products is what's actually in the tub or bottle: the protein source, how complete it is, and what's been added for flavour. A pink label doesn't tell you any of that. The ingredient panel does.

What type of protein should a woman take?

Choose by the same standards you'd apply to any protein:

  1. It's complete. Every essential amino acid, not a partial set. Collagen lacks tryptophan, so nutrition science classes it as incomplete (Paul et al., Nutrients, 2019).
  2. It suits your gut. If dairy doesn't agree with you, look for a protein that's dairy-free and lactose-free, not just low-lactose.
  3. It's clean. Look for no proprietary blends, and check the sweeteners and flavours.
  4. You'll actually take it. The protein you take daily beats the one you forget.

Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.

Recov Protein Concentrate

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Why does iron matter for women who train?

Protein gets the attention, but iron is a nutrient many Australian women miss. The NHMRC sets the recommended iron intake for women aged 19–50 at 18 mg a day, compared with 8 mg for men. Its rationale points to the wide variability in menstrual iron losses.

The Australian Bureau of Statistics' latest Usual Nutrient Intakes release (its 2023 survey) found that 26.8% of females had an inadequate iron intake, compared with 8.2% of males. Among women aged 18–29, it was 47.7%.

That's why a protein supplement that also carries iron is worth a look. Each four-tablet serve of Recov contains 4.46 mg of naturally occurring iron, bound within the plasma protein rather than added as a salt. Iron is necessary for normal oxygen transport, contributes to normal energy production and contributes to the reduction of tiredness and fatigue.

Is a protein supplement good for women?

It is when it fills a real gap. Food comes first. The Australian Dietary Guidelines recommend 2½ serves a day from the lean meats and alternatives group for women aged 19–50, and 2 serves from 51. But training, work and family don't always leave room for a proper meal at the right time. A supplement covers those gaps: protein you can take when a meal isn't possible.

Where does Recov fit for women?

Recov is an Australian brand from Future Supplements Pty Limited. It has been sold since 2010 and is made to EU manufacturing standards. It's porcine plasma protein, pre-digested into di- and tri-peptides. These are short chains your gut takes up directly through a transporter called PEPT1, reaching the bloodstream in 15–25 minutes.

We call this the Bi-Peptide Window. Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly. Peptides are burned for energy about ten times more slowly than free amino acids, so more of every tablet goes to work.

For a woman juggling training with everything else, it's built to be easy:

  • No shaker or flavour. You take it with water.
  • No heavy shake to digest before a morning session.
  • Dairy-free and lactose-free, with no sweeteners, flavours or proprietary blends. Every milligram is listed on the ingredients page.
  • Pocket-sized, so it fits in a gym bag, a handbag or a desk drawer.

How should women take Recov?

The same way anyone does. Six tablets a day is the standard. On training days take 8–12: two on waking, four about 30 minutes before a session and two straight after, with four more before bed on heavier days. In the heaviest training blocks, take 12–18. The label sets a serve at four tablets.

Frequently asked questions

What type of protein should a woman take?

A complete protein, with every essential amino acid, in a form that suits your gut and your day. Recov is complete, dairy-free and pre-digested, in tablets.

Is a protein supplement good for women?

Yes, when it fills a gap in your diet, especially around training. Keep your meals protein-rich and use a supplement for the hours food can't cover.

How much protein does a woman need a day?

The NHMRC recommends 0.75 g per kilogram of body weight for women aged 19–70, and 0.94 g/kg over 70. Women who train are commonly advised 1.2–2.0 g/kg.

Does Recov contain iron?

Yes: 4.46 mg of naturally occurring iron per four-tablet serve, carried within the plasma protein.

Can I take Recov while pregnant or breastfeeding?

Talk to your health professional before starting any supplement while pregnant or breastfeeding. The same goes if you're managing a health condition or taking prescription medication. Recov is made from porcine plasma, so it also isn't suitable for vegetarians, vegans, or halal or kosher diets. More in the FAQ.

How do I try it?

A 180-tablet bottle is $119.95 one-time, or from $79.95 a bottle on subscription, and your first order is covered by a money-back guarantee. See Recov Protein Concentrate.

Recov is made to EU manufacturing standards. Anti-doping bodies do not approve or endorse any supplement; if you are drug-tested, check Recov with your sporting body before you take it. Always read the label and follow the directions for use.

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