Protein is a vital nutrient during pregnancy, helping support both your health and your baby’s development. One common question expectant mothers have is, ‘Can you drink protein shakes while pregnant?
The answer is yes, but with some considerations to ensure they’re both safe and beneficial.
In this article, we’ll explore whether protein shakes are safe for pregnancy, when they might be a good option, and what to look for when choosing one. You’ll also find easy, homemade pregnant protein shake recipes tailored for pregnancy.
By the end, you’ll have a clear understanding of whether protein shakes can be a helpful part of your pregnancy routine.
What Does Protein Do For Your Body in Pregnancy?
Protein plays a vital role in keeping both you and your baby healthy throughout pregnancy.
For you, protein helps:
- Maintain steady energy levels.
- Balance blood sugar levels.
- Support tissue repair.
- Support immune function.
- Build the new structures your body needs during pregnancy, such as increased breast tissue and the placenta.
For your baby, protein supplies essential amino acids to support:
- Healthy growth and development.
- Immune system development.
- Cell repair and muscle development.
This essential nutrient works hard for both of you, making it critical to ensure you’re getting enough every day.
How much protein do you need when pregnant?
As a general aim to get a minimum of 75-100 grams of protein each day. A simple way to achieve this is to divide your intake like this:
- 20–30 grams per meal
- At least 8 grams per snack
This approach not only helps meet your nutritional needs but also supports stable blood sugar levels throughout the day. Maintaining steady blood sugar is especially important if you’re prone to fluctuations or managing conditions like gestational diabetes.
How to Know You’re Getting Enough Protein Without Tracking
If you’re not familiar with the protein content of various foods—or just don’t want to track your intake—you can rely on your body’s signals as a guide. These can often give you a good sense of whether you’re meeting your protein needs.
Signs You’re Getting Enough Protein
- Sustained energy throughout the day.
- Stable blood sugar levels (fewer crashes or spikes).
- Steady weight gain that aligns with healthy pregnancy guidelines.
- Feeling satisfied after meals (you’re not hungry again within 30 minutes).
Paying attention to hunger and fullness cues is one of the best ways to ensure you’re nourishing your body during pregnancy. Listen to your body—eat when you’re hungry, and avoid skipping meals!
Are Protein Shakes Safe For Pregnancy?
In general, yes—protein shakes for pregnant women are generally considered safe. However, it’s essential to pay close attention to the specific ingredients in the shake, as some additives and components should be limited or avoided during pregnancy.
It’s essential to choose a safe protein powder for pregnancy: one that avoids harmful additives, or other things not beneficial to you or your baby.
As always, consult your healthcare provider before adding new foods, supplements, or dietary changes to your routine. This blog provides generalized nutrition advice, but your doctor can give personalized guidance based on your unique needs and circumstances.
What is Typically Found in a Protein Shake?
Protein Sources:
- Whey protein (from milk)
- Casein protein (also from milk)
- Pea protein
- Hemp protein
- Rice protein
- Collagen protein
- Soy protein
- Egg white protein
Other Ingredients to Watch For:
- Artificial sweeteners (e.g., aspartame, sucralose, acesulfame potassium)
- Harmful additives (preservatives, food colorings, etc.)
- Certain herbs or botanicals (some may not be safe during pregnancy)
- Unpasteurized ingredients (e.g., raw eggs or milk, which pose a risk of bacterial contamination)
Supplemental Nutrients:
Some protein shakes also contain additional nutrients like:
- DHA (important for fetal brain development)
- Folate (crucial for preventing neural tube defects)
- Calcium (supports bone health for both you and baby)
Good Ingredients to Look For in a Protein Shake for Pregnancy
When selecting a pregnancy protein shake, it’s important to focus on the quality of the ingredients. Here are the key factors to look for in the best protein powders for pregnancy:
- High-Quality Protein:
Choose a protein source that is easily absorbed and free from harmful additives. Opt for options like whey protein isolate, pea protein, or collagen protein, depending on your dietary preferences and needs. - Third-Party Testing:
Look for protein shakes that have been third-party tested for quality and purity. This ensures that the product is free from contaminants like heavy metals or harmful substances, since supplements like these are largely unregulated. - Minimal Added Sugars:
Choose shakes with little to no added sugars. Excess sugar intake can contribute to blood sugar fluctuations, so aim for shakes with natural sweeteners or no added sugars at all.
Ingredients to Avoid
Certain ingredients can be risky during pregnancy, so be cautious of the following:
- Excess Caffeine:
While moderate caffeine intake is generally considered safe, excessive amounts should be avoided, as it can negatively impact your baby’s development. - Unnecessary Added Sugars:
Be mindful of shakes with high sugar content, as they can spike your blood sugar levels. - Harmful Additives:
Avoid shakes with artificial sweeteners, preservatives, or food colorings, which may not be safe during pregnancy and can interfere with your body’s ability to process nutrients properly
The Food First Approach
Protein shakes should complement a healthy, balanced diet during pregnancy, but they shouldn’t replace meals. It’s essential to get most of your nutrients from whole food sources, as they provide a broader spectrum of vitamins and minerals that support both you and your baby’s health.
Protein from whole foods comes with a variety of other vital nutrients. For example, in eggs, you’ll find not only protein but also choline, which is essential for brain development. Chicken provides protein along with B vitamins, which support energy production and fetal development.
While protein powder during pregnancy can help meet your needs, whole foods should still be your main source of protein. Therefore, aim to get your protein primarily from whole foods, as they offer a more complete nutritional profile.
Additionally, pregnant protein shakes should never be used as a tool for weight loss during pregnancy. Ensuring proper nutrition for both you and your baby is the primary goal, and weight loss is not advisable while pregnant.
When Might a Protein Shake Be a Good Option During Pregnancy?
There are several situations where a high-quality pregnant protein shake can be a helpful addition to your nutrition.
- Quick & Convenient: If you’re in need of a fast and easy snack between meals, protein shakes are a convenient way to get the extra protein and calories you need.
- Nausea or Appetite Loss: Pregnancy nausea or appetite changes can make it difficult to consume enough protein. Protein shakes can be a great solution when eating whole foods feels challenging.
If you’re craving something sweet, a protein shake can be a delicious and satisfying way to get the nutrients you need while curbing your sweet tooth.
- Blood Sugar Balance: If you’re experiencing fluctuating blood sugar levels, adding more protein to balance out your carbs can be helpful. A protein shake may be a simple way to stabilize your levels.
- Trouble with Breakfast: If you struggle with eating a full breakfast, a protein shake can serve as an excellent starting point to get some nutrients in early (just remember to include some carbs to balance it out!).
For more breakfast ideas, check out 15 Breakfast Ideas for Gestational Diabetes -these options are helpful for anyone, not just those managing gestational diabetes.
Store-Bought vs Homemade Protein Shakes for Pregnancy
Store bought protein shakes are more convenient, and are often better on the go options. However, they tend to be more expensive and obviously you’re subject to whatever ingredients are already in there.
Homemade pregnant protein shakes are going to be more cost-effective. You’re also able to control the ingredient list, so you know exactly what’s in your shake. On the down side, they are going to take more time to make and will require some form of planning or thinking ahead.
If you want to incorporate protein shakes regularly, I would opt for making them at home. But if you’re needing something quick and convenient, there is nothing wrong with going for the store bought.
Protein Shakes for Pregnant Women: Recipes to Try At Home
- Classic Peanut Butter Banana Shake: 1 frozen banana + 1 scoop pregnancy-safe protein powder + 1 tbsp natural peanut butter + 1 cup of milk of choice + 1 tsp of honey
- Berry Boost Shake: 1 cup mixed frozen berries + 1 scoop of collagen or plant-based protein powder + 1c. greek yogurt (plain and full fat) + 1 cup water or milk + 1 tbsp chia seeds
- Chocolate Avocado Smoothie: 1 scoop of chocolate protein powder + ½ ripe avocado + 1 cup of milk of choice + 1 tbsp unsweetened cocoa powder + 1 tsp honey
- Tropical Mango Coconut Shake: 1 cup frozen mango chunks + 1 scoop pregnancy-safe protein powder + 1 cup of milk or water + 1 tbsp shredded coconut + 1 tsp lime juice (For an extra hydrating twist, try using coconut water instead of milk or water.)
- Oatmeal Cookie Shake: 1 scoop of vanilla protein powder + 1/2c. oats (pre-soaked if needed) + 1 tsp cinnamon + 1 cup of milk of choice + 1 tbsp almond butter
- Strawberry Cream Shake: 1 cup of fresh or frozen strawberries + 1 scoop of vanilla protein powder + 1 cup of milk of choice + 1 tsp honey + 1 tbsp greek yogurt
- Pumpkin Spice Protein Shake: ½ cup canned pumpkin + 1 scoop vanilla protein powder + 1 tsp pumpkin pie spice + 1 cup milk of choice + 1 tbsp maple syrup
- Blueberry Almond Smoothie: 1 cup frozen blueberries + 1 scoop collagen or pregnancy-safe protein powder + 1 tbsp almond butter + 1 cup milk of choice + 1 tbsp chia seeds
Best Store-Bought Protein Shakes For Pregnancy
If you’re looking for reliable pregnant protein shake options, here are some great brands to consider:
- Needed Prenatal Collagen Protein
This option features a clean ingredient list and is easy to mix into beverages or smoothies. However, it comes with a higher price point. - Vital Proteins Collagen Peptides
Made with just collagen, this is a simple, high-quality option at a more affordable price. - Pink Stork Pregnancy & Postpartum Protein
This whey-based protein powder is sweetened with stevia, making it free of added sugars or artificial sweeteners. - Orgain Plant-Based Protein
A plant-based option with a variety of flavors to choose from, making it a versatile choice for different taste preferences. - Fairlife Protein Shake
Can be a decent on-the-go option due to the high protein content and minimal sugar
Opting for a safe protein powder ensures that you’re providing your body and baby with the best quality nutrients.
Is Protein Powder Safe During Pregnancy?
Protein powder can be a safe and convenient way to support your nutritional needs during pregnancy, but it’s important to choose the right product.
Look for powders with clean, high-quality ingredients, minimal added sugars, and third-party testing for safety. Avoid those with artificial sweeteners, harmful additives, or herbs that may not be pregnancy-safe.
As with any supplement, it’s always a good idea to consult your healthcare provider before adding protein powder to your diet to ensure it aligns with your specific needs and health goals during pregnancy.
Other Ideas to Increase Protein in the Diet During Pregnancy:
If protein shakes aren’t your preference, there are plenty of other ways to boost your protein intake during pregnancy. Here are some simple and effective options:
1. Incorporate Protein-Rich Snacks
- Greek yogurt with a drizzle of honey or fresh fruit.
- Hard-boiled eggs for a grab-and-go option.
- Cottage cheese paired with sliced veggies or whole-grain crackers.
- Nut butters spread on apple slices or whole-grain toast.
2. Add Protein to Your Meals
- Include lean meats like chicken, turkey, or fish (check pregnancy-safe fish guidelines).
- Toss beans, lentils, or chickpeas into soups, salads, or casseroles.
- Use tofu or tempeh as a versatile plant-based protein option.
- Sprinkle shredded cheese over vegetables, eggs, or baked potatoes.
3. Upgrade Your Breakfast
- Scramble eggs with spinach and cheese for a protein-packed start to your day.
- Add a scoop of peanut butter or chia seeds to oatmeal or smoothies.
- Top whole-grain waffles or pancakes with Greek yogurt and nuts.
4. Pair Protein with Carbs
Combining protein with complex carbohydrates not only stabilizes blood sugar but also helps you feel fuller longer. For example:
- A whole-grain tortilla with black beans and avocado.
- Brown rice paired with grilled salmon or tofu.
5. Sneak Protein into Recipes
- Blend greek yogurt or cottage cheese into soups and sauces for added creaminess.
- Use quinoa as a base for salads or as a replacement for rice.
- Bake with almond flour or protein-packed flours like chickpea flour.
6. Keep High-Protein Foods Handy
Stock up on trail mix, beef jerky (pregnancy-safe brands), or roasted chickpeas for quick and easy snacks.
By making small adjustments to your meals and snacks, you can ensure you’re meeting your protein needs in a way that works for your preferences and lifestyle.
Key Takeaways
Protein is an essential nutrient during pregnancy, supporting both your health and your baby’s growth. Whether you choose to incorporate protein shakes, explore protein-rich whole foods, or try a combination of both, there are plenty of ways to meet your daily protein needs.
Here are the main points to remember:
- Protein Needs: Aim for 75–100 grams of protein daily, spread across meals and snacks to maintain steady energy and blood sugar levels.
- Protein Shakes: These can be a safe, convenient option during pregnancy, especially during busy days or when nausea makes eating challenging. Choose high-quality, pregnancy-safe options and consult your healthcare provider when in doubt.
- Whole Foods First: Whenever possible, prioritize whole food sources of protein for a broader range of nutrients.
- Personalized Approach: Listen to your body’s hunger and fullness cues, and tailor your protein intake to your unique needs and preferences.
Protein shakes can be a helpful supplement, but be sure to choose the best protein powder for pregnancy, focusing on high-quality ingredients. By making intentional choices, you can confidently nourish yourself and your baby throughout your pregnancy journey.
FAQs About Protein Shakes and Protein Powder During Pregnancy
Are protein shakes ok for pregnancy?
Yes, protein shakes are generally safe for most pregnant women. They can be a convenient way to meet your protein needs, especially if you’re struggling with nausea or appetite changes.
However, it’s important to choose protein shakes with high-quality, pregnancy-safe ingredients and avoid harmful additives like artificial sweeteners or excess sugars. Always consult your healthcare provider before adding protein shakes to your diet.
Is protein powder safe for pregnancy?
Protein powder can be safe during pregnancy if you select a product with clean, high-quality ingredients.
When choosing a protein powder safe for pregnant women, it’s important to select options with minimal added sugars and avoid powders with artificial sweeteners, harmful additives, or unapproved herbs.
Consult with your healthcare provider to ensure the protein powder aligns with your nutritional needs.
How many protein shakes can I drink daily when pregnant?
While there isn’t a strict limit, protein shakes should complement, not replace, a balanced diet.
Typically, one protein shake a day is sufficient to help meet your protein goals. If you find you need more, focus on whole food protein sources alongside the shakes to ensure a well-rounded nutrient intake.
When is the best time to take protein powder in pregnancy?
The best time to take protein powder during pregnancy depends on your individual needs. It can be beneficial:
- In the morning: To kick-start your day if you struggle with breakfast.
- Between meals: As a convenient snack to boost your protein intake.
- Post-workout: To support muscle recovery if you’re exercising during pregnancy.
- In the evening: If you feel hungry before bed or need extra calories for the day.
Adjust the timing to what works best for your lifestyle and energy needs during pregnancy.
Can I use protein powder after pregnancy or while breastfeeding?
Yes, many protein powders that are safe during pregnancy can also be consumed postpartum and while breastfeeding. They can help support recovery and meet increased nutritional needs during breastfeeding.
What types of protein powder are best for pregnancy?
The best protein powders for pregnancy include whey protein isolate, collagen, and plant-based options like pea or rice protein. These are generally easy to digest and provide high-quality protein. Always ensure the product is third-party tested and free from harmful additives.
Can protein shakes help with morning sickness during pregnancy?
Yes, protein shakes can be a helpful option if morning sickness makes it difficult to eat solid foods. A well-balanced protein shake with ingredients like Greek yogurt, fruit, and milk can provide nutrients in a more tolerable form.
Can I use protein shakes to replace meals during pregnancy?
No, protein shakes should not replace meals during pregnancy. They are best used as a supplement to a balanced diet rather than a substitute for whole foods. Whole foods provide a wider range of essential nutrients that both you and your baby need.
Are there any risks to consuming too much protein during pregnancy?
Excessive protein intake can sometimes lead to dehydration or strain on the kidneys. While this is rare, it’s important to maintain a balanced diet and consult with your healthcare provider about your specific protein needs.
Do I need protein shakes if I’m already eating a high-protein diet?
If you’re meeting your protein needs through whole foods like eggs, lean meats, beans, and dairy, you may not need protein shakes. They are most helpful for women struggling to meet their protein requirements due to nausea, busy schedules, or appetite changes.