Protein Powder During Pregnancy: What You Need To Know

Protein powder during pregnancy can be a helpful tool to meet your nutritional needs, but understanding when and how to use it is key. 

Whether you’re navigating food aversions, a busy schedule, or specific dietary needs, this guide will break down everything you need to know for you to find the best protein powder for pregnancy.

From understanding the role of protein in pregnancy to what to look for (and avoid) in a protein powder, we’ll dive into some practical tips to support your unique nutritional journey.

Why Is Protein Important for Pregnancy?

An essential nutrient, protein works tirelessly to support both your health and your baby’s development during pregnancy. For a deep dive on protein, check out this post.

For you, protein helps:

• Maintain stable energy throughout the day.
• Regulate blood sugar levels to keep you feeling balanced.
• Repair and rebuild tissues.
• Strengthen your immune system.
• Build the additional structures your body creates during pregnancy, such as breast tissue and the placenta.

For your baby, protein provides the building blocks needed for:

• Healthy growth and development.
• A strong and functional immune system.
• Cellular repair and muscle formation.

Getting enough protein daily is vital to support these processes for both you and your baby. While whole foods are the best source, protein powder during pregnancy can help ensure you’re meeting your protein needs.

How Much Protein Do You Need During Pregnancy?

A good goal during pregnancy is to aim for at least 75–100 grams of protein per day. Breaking this into smaller portions throughout the day can make it more manageable:

• 20–30 grams per meal
• At least 8 grams per snack

This approach not only ensures you’re meeting your daily protein needs but also helps maintain steady blood sugar levels, which is particularly important if you’re managing conditions like gestational diabetes or are prone to energy dips.

How To Know If You’re Getting Enough Protein During Pregnancy

For the most part, you can rely on your body’s natural signals to help you gauge whether you’re getting enough protein- you don’t have to track. These cues can often indicate if your protein needs are being met.

Signs You’re Getting Enough Protein

• Consistent energy throughout the day
• Stable blood sugar levels (no frequent crashes or spikes)
• Steady, healthy weight gain throughout pregnancy
• Feeling satisfied after meals, without hunger returning too quickly

Listening to your body’s hunger and fullness cues is an intuitive way to ensure you’re nourishing yourself well during pregnancy. 

Eat when you’re hungry and don’t skip meals to stay on track with your protein and overall nutrition. It’s very important to ensure you’re not restricting calories during pregnancy. The best judge of when and how much to eat is your own internal cues. 

Why Might You Consume Protein Powder During Pregnancy?

While it’s always best to meet your nutritional needs through whole foods first, choosing a good protein powder for pregnancy can be a helpful tool to meet increased protein needs.

That being said, it’s important to consider a few factors to ensure the product you choose is safe and beneficial for both you and your baby.

Is It Safe To Consume Protein Powder During Pregnancy?

Generally, protein powder for pregnancy is safe to consume, provided you choose the right type and use it in moderation. If you’re not getting enough protein through whole foods, protein powder can be a helpful way to meet your needs.

However, protein powder can be considered unsafe if it contains certain ingredients or additives that are not suitable for pregnancy. Additionally, it’s important to ensure you’re purchasing from a reputable company, as many supplements are not regulated, and quality can vary.

You don’t need to rely on protein powder to meet your protein goals. While it can be a helpful tool for some, it is not necessary or recommended for every pregnant woman to consume protein powder.

What’s In Protein Powder?

Protein Source

The type of protein in a protein powder for pregnancy varies product to product. Here are the most common sources:

• Whey Protein: Derived from milk, this is one of the most popular protein powder options. It contains all nine essential amino acids, making it a complete protein.
• Casein Protein: Another milk-based protein, casein is digested more slowly than whey, making it a good option for longer-lasting protein support.
• Collagen Protein: Derived from animal sources, collagen supports skin, joint, and connective tissue health. If you’re looking for a whole-food source of collagen, bone broth is another excellent option, offering additional benefits like gut support and hydration.
• Plant-Based Proteins: These include pea, hemp, rice, and soy protein powders. Plant-based options are great for those following a vegan or vegetarian diet.
• Egg White Protein: Made from egg whites, this protein is high in essential amino acids and low in fat.

When choosing a the best protein powder for pregnancy, it’s important to look beyond just the protein source. There are other ingredients to be aware of:

Ingredients to Avoid

1. Caffeine: Some protein powders may contain added caffeine, which is not recommended during pregnancy due to its potential effects on blood pressure and fetal development. Always check the label for caffeine content.
2. Herbs and Herbal Extracts: Some protein powders may include herbal ingredients or extracts that can have unknown effects during pregnancy. Ingredients like aloe vera, ginseng, or any type of stimulant should be avoided unless approved by your healthcare provider.
3. Vitamins and Minerals: While some protein powders contain added vitamins and minerals, excessive amounts of certain nutrients—such as vitamin A or iron—can be harmful during pregnancy. Always read labels carefully to ensure you’re not getting too much of anything.
4. Excessive Added Sugars: Many protein powders contain added sugars to improve taste. Opt for products with little to no added sugars.
5. Artificial Sweeteners: Some protein powders may use artificial sweeteners like aspartame or sucralose. These sweeteners are best avoided during pregnancy, as their long-term effects on fetal development are still not well understood. Stevia, as consumed in moderation, is a better alternative for pregnancy.

Opting for a protein powder with simple, clean ingredients is key. Look for products with minimal additives, fillers, and artificial sweeteners to ensure you’re getting the best option for you and your baby.

Third Party Testing

Third-party testing ensures that the product has been independently verified for quality, potency, and safety. 

It helps confirm that the protein powder contains the ingredients listed on the label and is free from harmful contaminants, such as heavy metals, pesticides, or additives that may pose risks during pregnancy. 

Opting for a brand with third-party testing is essential when selecting a good protein powder for pregnancy, providing added confidence in its safety and effectiveness for both you and your baby.

The Best Protein Powders For Pregnancy

Here are 5 good protein powders for pregnancy. These are brands that are generally considered safe and beneficial for pregnancy, assuming you choose varieties with minimal additives and that align with your personal health needs. 

Always double-check with your healthcare provider before introducing any new supplement during pregnancy.

1. Vital Proteins Collagen Peptides

• Type: Collagen Protein
• Benefits: Supports joint, skin, and gut health. Free from dairy and gluten.
• Note: Ideal for those who want to boost collagen intake, which can support skin elasticity during pregnancy.

2. Orgain Organic Protein

• Type: Plant-Based Protein (pea protein, brown rice protein, etc.)
• Benefits: Made from organic, non-GMO ingredients. Free of artificial sweeteners and gluten.
• Note: A great option for vegans or those with dairy sensitivities.

3. Pink Stork Protein Powder

• Type: Plant-Based Protein
• Benefits: 20 grams of plant-based protein per serving. Also includes ingredients like folate and calcium, which are essential during pregnancy.
• Note: Formulated specifically for pregnant women, with additional focus on overall wellness.

4. Momentous Essential Protein

• Type: Whey Protein
• Benefits: Grass-fed whey protein, non-GMO, and no added hormones.
• Note: Great for those who tolerate dairy and want a high-quality protein powder with minimal ingredients.

5. Garden of Life Raw Organic Protein

• Type: Plant-Based Protein
• Benefits: Contains 22 grams of protein per serving, plus added probiotics for digestion support.
• Note: Certified organic and free of synthetic additives.

The Food First Approach

Protein powders should be seen as a supplement to, not a replacement for, a healthy, balanced diet during pregnancy. 

While protein shakes can be a convenient way to meet your nutritional needs, it’s essential to prioritize whole foods as your main source of protein. Whole foods offer a broader range of vitamins and minerals that are crucial for supporting both you and your baby’s health.

While protein powder can help fill in any gaps in your diet, your main focus should always be on getting protein from nutrient-dense whole foods. Remember, protein shakes should never be used as a weight-loss tool during pregnancy—your priority should be nourishing your body to support a healthy pregnancy.

Key Takeaways

• Protein is essential during pregnancy, supporting both your health and your baby’s growth and development.
• Aim for at least 75-100 grams of protein each day, spread throughout meals and snacks to maintain energy and stable blood sugar levels.
• Listen to your body’s signals to gauge if you’re getting enough protein—consistent energy, steady weight gain, and satisfaction after meals are good signs.
• While whole foods should be the primary source of protein, protein powder during pregnancy can be a helpful supplement if you’re not meeting your needs through food alone.
• Protein powder is generally safe during pregnancy when used in moderation, but be cautious about ingredients like caffeine, herbs, and excessive sugars.
• Choose protein powders with minimal additives and third-party testing for added safety and quality assurance.
• Protein powder should never replace meals, but it can be a useful tool to meet increased nutritional needs during pregnancy.

FAQs:

1. Is protein powder safe during pregnancy? Yes, protein powder is generally safe during pregnancy when used in moderation and chosen carefully. Look for high-quality products with minimal additives, and consult your healthcare provider before adding it to your diet.
2. How much protein do I need during pregnancy? Aim for at least 75-100 grams of protein per day. This can be divided into 20-30 grams per meal and 8 grams per snack for balanced intake.
3. Can I rely on protein powder to meet my protein needs during pregnancy? Protein powder can be helpful but should not replace whole foods. Whole foods offer a broader range of nutrients that support your overall health during pregnancy.
4. What should I look for in a protein powder during pregnancy? Choose a protein powder with clean ingredients, minimal additives, and no harmful substances like excessive sugar, caffeine, or artificial sweeteners. Look for third-party testing to ensure quality and safety.
5. How do I know if I’m getting enough protein during pregnancy? Pay attention to your body’s signals, such as consistent energy, stable blood sugar levels, and feeling satisfied after meals. If you’re concerned, consult with your healthcare provider.
6. What are the best protein powders for pregnancy? Look for protein powders from reputable brands with ingredients you can trust, such as plant-based options (pea or rice protein) or whey protein from grass-fed sources. Always check for additives or unnecessary ingredients.
7. Is protein powder necessary during pregnancy? No, protein powder is not necessary for all pregnant women. It’s a helpful supplement for some, but whole foods should be your primary source of protein during pregnancy.