Protein Sources From Food Instead Of Powder
The upshot of this is that its better to get your protein from a variety of high quality food sources during pregnancy, rather than from a powder or supplement. Thankfully protein is usually quite easy for most of us to add to our balanced diet.
When youre pregnant, your protein needs are approximately 75 100g a day .
Examples of good protein food sources include:
- Low mercury fish
- Beans / Legumes
- Lean, quality meat
Although protein is essential in a healthy pregnancy, theres no benefit to you or your baby from taking a higher dose of protein than you need .
How Much Protein Does A Pregnant Woman Need
The general suggestion recommends a pregnant womans protein consumption be 70 to 100 grams per day. However, it may vary depending on if youre carrying more than one baby and any other particular circumstances. In such situations, your dietitian will be able to establish the precise quantity of protein your body needs. Getting the correct calorie/protein ratio depending on anticipated weight gain during pregnancy can be challenging.
The amount of protein needed is usually calibrated according to your body weight and the trimester you are in.
The Line Up At A Glance
- It has no added sugars
- It is gluten-free and non-GMO
- A bit pricey compared to other brands
Vega Protein & Greens is a convenient protein supplement that can be consumed on the go or as a critical component for a healthy, balanced breakfast. In every serving, you get two servings of greens produced from 1.2 cups of vegetables and 20 grams of multi-sourced plant-based proteins from spinach, alfalfa, kale, and broccoli.
Brendan Brazier is a vegan, a professional Ironman triathlete, and a bestselling plant-based nutrition author hes also the brains behind this Canadian brand.
Valine, tyrosine, tryptophan, threonine, serine, proline, phenylalanine, methionine, lysine, leucine, isoleucine, histidine, glycine, glutamic acid, cysteine, aspartic acid, arginine, and alanine are all amino acids found in this protein supplement. The brand has a vegan certification available.
Can You Eat Protein Powder When Pregnant
An organically derived protein powder flavoured with wholefoods is safe to consume during pregnancy as part of a healthy balanced diet.
There are definitely ingredients, as listed below, that we would avoid and also some pointers on what to look for if you decide to include a protein powder into your day.
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Four Steps To Choosing Safe Plant
1: Choose a high-quality source of protein
The first step when choosing a protein powder is making sure you are choosing one with a complete amino acid profile. Amino acids are molecules that combine to form proteins.
Unlike whey protein, most plant-based options such as pea, hemp, rice or peanut proteins, do not contain all the essential amino acids we require.
To ensure you are choosing a high quality plant-based protein powder, we recommending opting for soy protein isolate or a pea and rice blend as these are both considered complete proteins.
2: Check for unnecessary and harmful ingredients
Many protein powders, especially those targeted to both women and vegans, are filled with a long list of additives such as herbal blends, so-called superfoods and adaptogens such as ashwagandha, additional vitamins or minerals, and sweeteners.
These usually come alongside statements promoting their many additional benefits. However, many of these added bonuses can be harmful during pregnancy. The main ingredients we recommend looking out for include:
In general, when choosing a plant-based protein powder that is safe during pregnancy, this is a case where the saying the fewer the ingredients the better should be applied. And it is important to note that labels such as natural, clean and organic doesnt necessarily also imply pregnancy-safe!
3: Opt for varieties that have had third-party testing
4: Check with your medical team
Why Should You Consume Protein Powders While Pregnant
During pregnancy your nutritional requirements are so high it is often hard to reach them through diet alone. That is one reason that it is always recommended you also supplement with a high-quality prenatal vitamin in addition to eating a clean whole-food diet packed with nutrition.
Protein powders are another wonderful way to supplement additional nutrition easily.
- Protein shakes are fast and easy to make.
- Protein shakes are often very nutrient-dense. Meaning that their nutrition is very high while containing a relatively low amount of calories.
- Protein powders come in many varieties of flavors and textures so that you can definitely find something you love!
- Many pregnant women find protein shakes easy to stomach during the nausea ride that is pregnancy.
- Protein powders can also be easily used as a nutritional supplement in baking.
- Eating protein shakes can help you gain just the right amount of pregnancy weight without going overboard.
Vegan Or Plant Based Protein Powders
Vegan protein is made from plant and grain sources making it a great option for both you and your baby.
One drawback of vegan or plant basked protein is that they often lack one or more essential amino acids, but its good to use if youre trying to limit animal products.
However, pea protein is a plant-based protein powder that contains all 9 essential amino acids that your body does not create on its own except for methionine which can be consumed from foods such as eggs, poultry or beef.
Rice protein is another vegan protein powder you can choose from . It is also easily digestible protein, but it is low in lysine.
A plant based protein powder may be a great option for you if you have any food sensitivities.
Meat Poultry And Fish
Note that 3 ounces of cooked meat or fish is about the size of a pack of cards.
- 5 ounces braised chicken breast : 40 g
- 3 ounces baked or grilled sockeye salmon: 23 g
- 3 ounces baked or grilled trout: 23 g
- 3 ounces lean beef hamburger patty: 21g
- One large egg: 6 g
Note: Fish has many nutritional benefits for you and your baby, but some seafood is high in mercury, which can harm your developing baby’s brain and nervous system. Rather than avoiding fish completely, experts recommend that you limit the amount of seafood you eat and choose low-mercury options.
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What Not To Eat When Pregnant
Right next to the list of foods you should eat on a pregnancy diet, theres a smaller list of foods and drinks that you should avoid when expecting. Heres a rundown of what to skip during your nine months of pregnancy:
- Deli meat could contain listeria, which can cause miscarriage, infection or blood poisoning.
- Raw or smoked seafood and rare meat could be contaminated with bacteria, salmonella or toxoplasmosis.
- High-mercury fish consuming too much mercury during pregnancy can lead to developmental and brain issues, so avoid fish such as swordfish, king mackerel, shark and tilefish.
- Raw eggs may contain salmonella that puts your baby at risk of developmental issues.
- Caffeine theres mixed research about the risk of consuming caffeine during pregnancy, but studies indicate that caffeine should be avoided during the first trimester to reduce the risk of spontaneous miscarriage, and after that 1 to 2 cups of coffee a day is deemed safe. Keep in mind that caffeine is a diuretic that can lead to fluid loss.
- Alcohol research shows that alcohol consumption during pregnancy can lead to abnormal pregnancy outcomes like physical and neurodevelopmental problems in the child.
Its also extremely important to avoid smoking and using prescribed or street drugs during pregnancy. If you are taking medications, talk to your doctor or midwife about how they will interact with or affect your pregnancy.
Other Factors to Consider for a Healthy Pregnancy
Is Protein Powder Safe During Pregnancy Which Brand Is Best
If you were taking protein powder before you got pregnant, its normal to wonder if you can continue to take it during pregnancy, and whether its safe or beneficial for you or your baby.
Protein powder can be safe during pregnancy, but choose clean powders without additives such as sugar, artificial sweeteners, preservatives, and other chemicals. A better way of increasing your protein intake during pregnancy is by eating a variety of quality, protein-rich foods instead.
The way protein powder is regulated differs from country to country, and the ingredients in something labeled protein powder can also vary wildly.
This guide should give you an understanding of the regulations in your country and to help you make an informed decision when deciding whether to take it when pregnant.
Be aware that a lot of the current information on protein powder during pregnancy comes from companies that sell it. This doesnt mean their advice is necessarily wrong, but it may not be objective.
Covered in this Article:
Country Regulations On Protein Powders
In the USA, protein powder is regulated by the FDA , but its classed as a food or dietary supplement.
This means that its not regulated in the same way as food, and its down to the protein powder manufacturers themselves to evaluate the safety and labeling of the powder .
In the UK and EU its a similar set up, where protein powder companies are trusted to produce a safe product. One UK parenting website quoted a nutritionist advising that protein powder was not recommended in pregnancy, because many women already have sufficient protein in their diet, and consuming a powder may mean getting too much .
The European Food Safety Authority specifically investigated a proposed whey protein powder, and noted it was likely to be safe as a food, but only if the dosage and directions were followed .
In Australia and New Zealand, protein powders usually fall under section 2.9.4 of the Food Standards Code covering sports supplements. The code says that all such supplements should have a warning on the label, advising those who are pregnant to avoid use .
The law in Australia is undergoing a review and supplements may be more tightly controlled soon, but this as yet is unconfirmed .
In Canada, the Natural and Non-prescription Health Products Directorate means that regulation is better controlled, and any products that have been authorized for sale and considered safe in Canada will have a code on the label .
Why Trust Verywell Family
Alexandra Paetow is a Registered Dietitian Nutritionist, mom of two, and founder of Thrive and Bloom Nutrition, a virtual nutrition practice based in New Jersey.
Alexandra specializes in nutrition through preconception, prenatal, and postpartum life stages. She uses intuitive eating principles to help women learn to trust and care for their changing bodies by breaking the diet cycle, building a positive relationship with food, and healing body image struggles. As a mom of two she understands the importance low-stress, practical strategies and the profound impact that moms nutrition and body image can have on the whole family.
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How Much Protein Do Pregnant Women Need
Protein requirements for pregnant women can range from as little as 60 grams to as much as 100 grams per day, depending on your weight, physical activity level, and trimester. To find out how much protein your body needs each day, go to MyPlate.gov and create an individualized meal plan.
Most women in the United States regularly eat more than enough protein, so you probably won’t have any trouble meeting your body’s needs during pregnancy. If you don’t eat meat, you can meet your protein requirements through other sources, including dairy, beans, eggs, or soy products.
Weight loss, muscle fatigue, frequent infections, and severe fluid retention can be signs that you’re not getting enough protein in your diet.
What Are The Benefits Of Protein Powders For Pregnant Women
In general, if youre having difficulties with energy or protein deficit, protein powders are an easy way to ensure youre consuming enough protein to benefit fetal growth. For example, if you suffer from morning sickness and find it difficult to stomach actual food, adding some protein to a shake or smoothie is a good way to top up on protein! Fatigue is another symptom of pregnancy, so you might feel like whipping up a quick shake for an energy boost.
Pregnant ladies are safe to consume protein powder as long as youre not replacing entire meals with shakes, and are only supplementing to fill in the gaps. One of the best protein powders while pregnant is our RITUAL: Vegan Protein. The Unflavoured version of our simple blend contains nothing except pure, plant-based protein to give you a little protein boost.
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Do I Need To Include Protein Powder In My Diet
This is a question everyone should be asking themselves at this point. If you are no longer suffering from nausea and food aversions, eat a good mixture of animal and plant proteins. And can meet your protein needs through food, there is no reason to add this powder to your diet as a dietary supplement.
If you dont eat meat or even dont eat a lot of meat, you may be at risk of low protein intake and, therefore, low glycine intake. If this is the case, either bone broth or collagen peptides may be essential for you as a protein source.
The Prenatal Nutrition Library includes more information on glycine needs during pregnancy.
Consuming Protein Powder During Pregnancy Is It Safe
Anisha NairIn this Article
When a woman is pregnant, her protein requirements increase significantly. If you are pregnant, your proteins require will increase too, and you can fulfil those requirements from various food sources both plant-based and animal-based sources. But if you are vegan or do not eat meat, then you will have to consider protein powder. Protein powder is a good source of protein plus other vital nutrients. However, some of the additives in the powder, such as artificial sugars and preservatives, brings its safety to question, more so during pregnancy.
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Is Protein Powder Safe While Pregnant & Nursing
Is it safe to use protein powder while Im pregnant or nursing? This is a question I am asked MULTIPLE times per day. And I dont blame new moms. When I became pregnant with my first son, I asked the same question as well!
Experts recommend women who are pregnant and nursing to take a minimum of an extra 25 grams of protein a day. This means that during pregnancy, more protein-rich products must be consumed to help you and the growing baby in utero, but lets be honest: this might be a tall order to fill for moms who have an aversion to meat, dairy, and fish.
I couldnt even stand the SIGHT of chicken for the first few months of both of my pregnancies. See my post on morning sickness below!
Protein supplements are a great way to get that extra protein, but are protein shakes and powders safe during pregnancy? The short answer is yes, the long answer, is well, longer.
The concern with protein supplements revolves around the type of sweetener used, how clean the protein is, and what other ingredients it contains.
There is so much misinformation floating out there especially about supplements and pregnancy. Are they safe? Are they dangerous?
Ultimately, as moms, we are not only trying to stay healthy for ourselves, but we want to do whats best for our babies. First, I want to preface this by reminding you that I am not a physician. Whenever youre unsure, I always recommend talking to your doctor, your midwife, or pediatrician to get their professional opinion.
How Do You Take Protein Powder
Protein powder can be taken in many different ways.
In general, you should not need more than 1 scoop per day. Depending on how much protein you get through regular foods, you may even need less than 1 scoop per day.
Here are the most ways to consume the protein powder:
- Mix it with 8-12 ounces of water
- Mix it with 8-12 ounces of your choice of milk
- Mix it with oatmeal
- Mix it in your bowl of cereal
- Make a homemade protein shake with fruits and veggies
The last one is my favorite.
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Best Protein Powder For Pregnancy In 2022
Protein powders has a lot to talk about and if used properly, it can have many benefits. To choose the best protein powder for pregnancy you should be searching for natural forms of protein powder. In other words, the pregnant woman must avoid artificial sweeteners or nasty preservatives.
At hi pregnancy, we will explain if protein powder is safe to use when youre pregnant. In general, this answer is always that it depends on what products you are consuming. In the following, we help you with choosing the best one for pregnancy. Stay with us.
The Best Protein Powders For Pregnancy
Congratulations on your new pregnancy! Now there are a million questions you need answered like, what is the best protein powder for pregnancy? Is protein powder even suitable for pregnancy? And a whole bunch more!
Youve come to exactly the right place to have all those questions answered and more.
In this article we will be covering:
- if protein powder is safe to consume during pregnancy.
- You will learn why you would want to be consuming protein shakes throughout your pregnancy.
- Which types of protein shakes and which common ingredients you will definitely want to stay away from while you are pregnant.
- We will also share some great clean protein powders that are nutritious, clean, and healthy for you during your pregnancy.
**This post may contain affiliate links to items I own and love and am confident will benefit you immensely! You can read the full disclosure here. I am not a doctor nor a nutritionist. I am a mother of 3 with a lot of health and wellness background who is certified in Nutrition and Lifestyle During Pregnancy. I urge you to consult your own personal doctor prior to changing anything in your diet, especially during pregnancy.**
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