Protein powder is one of the most widely used supplements in the fitness world. It helps
to meet daily protein requirements, essential for recovery
Muscle growth and lean mass development. But not all protein powders are created equal:
There are different types, with specific properties and uses depending on your goal and style.
life.
Types of protein powder:
- Whey Protein
- WPC (Concentrate): contains between 30 % and 90 % of protein; includes some lactose and
fat; economical form. - WPI (Isolate): >90 % of protein, low in fat and lactose; ideal for those with intolerances or special diets
low carbohydrates. - WPH (Hydrolyzed): slightly predigested, it is absorbed very quickly and may be less
allergenic.
- Animal protein: egg white, etc.
Protein with very high digestibility and biological value; completely lactose-free. - Plant-based proteins: pea, soy, rice, hemp…
Peas: high in branched-chain amino acids (BCAAs), good for vegans and
environmental sustainability.
Soybeans, rice, hemp: they offer complete or complementary profiles; in general they have
They are less digestible than whey but can be equally effective.
Which one to choose based on your goal?
If your goal is to gain muscle mass or train intensely, the best option is usually
Whey protein, especially in its isolated (WPI) or hydrolyzed versions
(WPH), as they have high purity, rapid absorption and a complete amino acid profile.
If you need fast recovery and good digestibility, hydrolyzed whey protein
(WPH) is ideal, as it is partially predigested and absorbed faster than others.
If you are lactose intolerant or looking for a low-fat and low-carb option, the best
Whey protein isolate (WPI) is recommended, as it contains more than 90% protein and
almost no lactose.
If you follow a vegan diet or care about environmental sustainability, the best choice is the
Plant-based protein, such as that from peas, soy, rice, or a mixture of these. Although its
Absorption is usually somewhat less than that of serum, but they can perfectly cover the
protein requirements if properly combined.
If you have dairy allergies or digestive sensitivities, egg white protein or the
Plant-based proteins are good alternatives, as they do not contain lactose and have good nutritional value.
bioavailability.
Supplements for women: what you should know about protein, collagen, and more
Women have unique nutritional needs, linked to hormonal changes,
life stages (menstruation, pregnancy, menopause) and physical training. Choosing the
The right supplements can make a difference in performance, recovery, and
general well-being.
Creatine for women
Creatine isn't just for bodybuilders. It's supported for use in women by its...
Effects on performance, strength, muscle mass, and cognitive health. Also, for women who
Women going through perimenopause or menopause show significant benefits from creatine.
muscle mass, bone density, mental stability, and functionality.
Protein and key ingredients for the female audience
High-quality protein, especially after training, is essential in pre-
Menopausal and postmenopausal women to mitigate muscle loss. It is also recommended
Protect bone and muscle health with combined supplements such as HMB, vitamin D,
magnesium and zinc.
Collagen: Is it worth it for active women?
Collagen plays a key role in skin, joints, bones, and supporting tissues.
Studies indicate visible improvements in skin elasticity, hydration, and pain reduction
Joint function improves in 8–12 weeks, although results vary from person to person. It is ideal for
Women who suffer from tendon pain, joint strain, or visible aging, and who
They wish to improve recovery and structural well-being.
At One More Up, we can help you get started. We offer personalized advice on training, nutrition, and lifestyle tailored to women like you, experiencing hormonal, digestive, or metabolic changes.
Contact us and take the first step towards your best self
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