The Benefits Of Vegan Protein Powder:
There are many benefits of using vegan protein powders. One of the most important reasons why people use these products is to lose weight. These powders contain a lot of protein, which means that they can help you to build muscle mass. They also contain high-quality carbohydrates.
These carbs give you energy when you exercise. When you eat them, your body gets the nutrients that it needs to build muscles and lose weight. Many other benefits come with using these products. You can improve your health, boost your energy levels, and get the body that you want.
The most adored and most effective vegan protein powder is PlantFusion. It is made from pea protein. Pea protein is also known as legume protein. It is the richest source of plant protein. Pea protein is high in amino acids, which help to build strong muscles and bones.
This product is great for vegetarians as well as vegans because it is made from plant sources. It is also the best option for those who are lactose-intolerant. It has a nice, smooth taste.
How To Use Them
To use protein powder, either blend the powder with your favorite fruit to add sweetness , or feel free to add your own pregnancy-safe sweetener .
Protein shakes are particularly great for pregnancy if youre feeling nauseous. Sometimes drinking your nutrition can be easier to tolerate than chewing whole meals.
Dont forget to add your leafy greens for a nice source of folate. If you have a sensitive stomach, you can always steam your greens to make them easier to digest. I outline this process in my Kale Berry Smoothie recipe.
You may also want to check out my complete list of clean eating smoothies for different ways to use your protein powder.
Alternatives To Protein Powder
So, is protein powder safe for pregnant women? Certainly. Is it a necessity? No.
The whole idea behind protein supplements is to help you supplement an already solid nutrition or be a crutch when, for some reason ,you have difficulties meeting your nutritional needs.
With that being said, alternatives to protein powder are all foods high in protein, such as:
- Lean cuts of meat
- Nuts and seeds
We would only consider supplementation if you are unable to meet your protein requirements through a healthy diet.
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The Benefits Of Quality Protein During Pregnancy And While Breastfeeding:
A report in the Journal of Nutrition notes that, because pregnant women have increased protein needs, expecting women should increase their protein intake to 1.22 grams and 1.52 grams per kilogram of body weight during early-term and late-term gestation, respectively. That means most pregnant women need to eat about 70 to 100 of protein a day, depending on total body weight.
In other words, in the early stages of your pregnancy, or between 16 and 35 weeks, that number would jump to 83 grams of protein per day.
From 35 weeks on, you may need closer to 104 grams daily.
Are There Any Risks Involved
While protein needs are higher during pregnancy, you should also avoid consuming too much of it, as excessive protein consumption can have harmful effects on a developing fetus. If you drink too many shakes whilst also eating a lot of protein-rich foods, you can increase your risk of premature birth and impaired growth, so make sure you find out how much protein you should really be getting from a doctor, and track your intake.
There are also risks involved with possible contamination with heavy metals, like lead, arsenic, cadmium or mercury, because of the unregulated nature of the supplement industry. Always check that your supplements are third party tested and free from all possible contaminants.
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How Much Protein Is Needed During Pregnancy
While you may have heard that pregnancy requires you to now double your nutritional intake , that may not exactly be true. According to studies, you only need to gain an additional 25-30 pounds throughout your pregnancy .
So how much protein do you really need during pregnancy? A normal sedentary woman needs about 46 grams of protein per day, during pregnancy the protein requirement goes up to 70 to 100 grams of protein per day .
Normally, you would be able to meet your daily protein requirements from food alone. A hard boiled egg has about 6 grams of protein while half a chicken breast provides about 26 grams, a cup of cottage cheese has 28 grams of protein and half a cup of lentils provides 9 grams.
But what if youre not a fan of meat? Or morning sickness is putting you off of certain foods? Is it possible to get your daily requirement of protein by mixing in your favorite protein powder in a bit of milk or water?
The short answer is yes, protein powders can be used to supplement your protein intake, especially if protein from food alone is not enough to meet your daily requirement.
But lets explore this fact in detail.
Are Protein Powders Safe To Consume During Pregnancy
It cannot be said that protein powder supplements are completely safe for pregnant women, as they often contain artificial sweeteners such as sucralose. Although these artificial sweeteners may be FDA approved and labelled as generally recognised as safe , it cannot be said that they are safe for a pregnant woman and her growing foetus. Their safety is questionable as they are manmade and not natural. Some brands of protein powders can also have ingredients like creatine and caffeine in them which may not be good for foetal growth.
If you want to take protein powder as a supplement during pregnancy, it is suggested that you consult your doctor to understand whether or not you need it, and if yes, then which one you should opt for. Since most powders are made out of proteins such as whey, casein, and soy, women allergic to dairy products can switch to other organic protein powders that are safe for consumption during pregnancy.
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Who May Not Benefit From Protein Powders
It is possible to meet pregnancy’s increased protein needs through just the food you eat. Consuming protein in whole food form also provides the benefits of other important components of the food such as fiber, vitamins, and minerals.
We dont recommend protein powder for pregnant people if you are able to meet your protein needs from food. Some studies showed that taking a high protein supplement when the diet was already adequate was not only not beneficial but resulted in negative outcomes such as low birth weight, premature birth, and impaired growth.
Looking To Supplement With Protein Powder During Pregnancy Here Are The Questions You Should Be Asking
For many people getting pregnant means putting every choice you make under the microscope, especially when it comes to what youre putting into your body. Some decisions are obvious, but what about protein, or more specifically, protein supplements? To help answer these questions, heres a guide to understanding the role that protein plays during pregnancy, along with the questions to bring up with your doctor before supplementing with protein.
Ready to start your personalized routine?
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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 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 pregnancy, theres no benefit to you or your baby from taking a higher dose of protein than you need .
Calcium And Whey Protein When Pregnant
For those who are consuming a lot of protein, this may cause increased calcium excretion. Although this wont impact the baby directly, it can impact the mothers long-term bone health, leading to weak bones and osteoporosis. This is unlikely to impact the health of the fetus in any significant way, unless calcium deficiency becomes severe, but can be helpful to have an awareness of.
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What Can Excess Protein In The Body Lead To
High protein intake during pregnancy leads to increased calcium loss, hence the recommendation to supplement the diet with calcium products. Excess protein in pregnancy can overload the liver and kidneys and lead to kidney stones.
Since complete protein is always found in combination with animal fat, there is also a risk of raising cholesterol levels if a protein is consumed excessively.
Consuming Protein Powder During Pregnancy For A Nutritional Boost
You’re probably aware that getting enough protein in your diet is important for anybody. But especially when you’re growing another human, protein consumption has never been more vital. With food cravings, aversions, morning sickness, and changing appetites, getting more daily protein is no small feat. So if a protein supplement can safely be added to a pregnant woman’s balanced diet, it’s a great way to boost that protein intake.
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Considerations When Choosing Protein Powders For Pregnancy
When deciding on the best protein powders, here are a few things to look for:
- Artificial sweeteners or added sugar-
Many protein powders are sweetened with a variety of sweeteners including both natural and artificial.
A diet high in sugar during pregnancy can lead to unhealthy weight gain, gestational diabetes and fetal macrosomia .
It is best to choose a protein powder that is lower in sugar and artificial sweeteners.
Adding a banana or other fruit to your protein shake will give it plenty of sweetness and extra nutrition as well!
While I would never suggest eliminating sugar from your diet completely, it is much wiser to get it from sources other than your protein powder.
- Thickening Agents
To provide protein powders with more flavor and texture, they often contain things like artificial flavoring, coloring, and thickeners.
Common thickeners could be labeled as:
- guar gum
- food dyes
Carrageen is a seaweed that is used as a thickener and stabilizer to help protein powders mix better.
While it is a natural substance, it has been shown to increase inflammation in the body and trigger ulcerations and bleeding.
It has also been linked to some cancers.
- Soy Protein
I suggest using soy protein powders should be used with caution because they are often genetically modified and exposed to pesticides.
Soy protein contains something called phytoestrogens which mimic the bodys own estrogen.
Not something you want during pregnancy!
- Vegetable Oils and Added Fats
Is Protein Powder Safe When Pregnant Or Breastfeeding
Knowing what you can and cant eat when pregnant or breastfeeding can be really confusing. One question our team is regularly asked, is if protein powder is safe to take when pregnant or breastfeeding. This blog will clarify some of the issues surrounding supplements for pregnant and breastfeeding ladies.
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Does The Type Of Protein Matter
Protein source does seem to matter but I wouldnt become obsessive about it.
While animal protein provides excellent protein, several studies suggest that diets high in meat arent ideal either.
And if you are a vegan or vegetarian, protein shakes can help you meet your protein requirement during pregnancy.
An important advantage of eating a wide range of proteins, including meat, poultry, fish, and plant-based sources, is that you will receive a greater variety of nutrients.
Red meat can help prevent anemia because it is high in iron and vitamin B12.
Fish can help with babys brain development because it is high in DHA.
And plant protein sources like legumes are rich in folate, which aids neural development as well.
Protein Powder For Pregnancy
There are several types of protein powders that have really only recently risen in popularity.
The population that typically includes protein powders in their diet the most is serious athletes as they have increased needs for protein. However, everyday athletes and even those who dont partake in physical activity use this convenient, quick source of protein.
Add it to coffee, smoothies, oatmeals, soup, or shake it up with water and you have a quick 10-25 grams of protein.
For any population, foods high in protein should always be the first choice. This is in short because protein foods include much more than just protein. That being said, during pregnancy, you may be wanting to add protein powder in your diet for two practical reasons.
Similar to athletes reasoning, protein needs are higher during pregnancy and continue to climb through each trimester, therefore it may be challenging to meet your needs.
The Prenatal Nutrition Library will help you calculate your unique protein needs.
The second reason might be nausea or food aversions. When nausea hits, food intake suffers and protein is typically the first to go.
During this time, smoothies can be extremely helpful in getting many of the food groups.
Smoothies are an easy way to get in fruit, veggies, fats, and protein. Its essential to include all of these components!
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What Are The Risks Of Protein During Pregnancy
One disadvantage of protein powder is that it does not contain all the necessary nutrients of a healthy diet.
Protein supplements are not a healthy substitute for protein-rich meals since they lack vitamins and minerals found in food sources.
They can also contain things like trace amounts of mercury and lead, so be sure to buy an organic protein powder.
Youll also want to be sure to talk to your doctor before taking any protein supplements during pregnancy.
Protein Powders For Pregnancy
You may find products labeled as prenatal protein powder at your local grocery or nutrition store.
However, specific protein powders for pregnancy may not be the best option while youre expecting.
The protein in prenatal protein powders is usually only slightly better than an average protein powder but is often more expensive.
Im not saying that protein powders marketed for pregnant women are bad for you.
But they arent necessarily any better than protein powders that arent marketed for pregnant women.
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How We Select Supplements
Our team works hard to be transparent about why we recommend certain supplements you can read more about our dietary supplement methodology here.
We support supplements that are evidence-based and rooted in science. We value certain product attributes that we find to be associated with the highest quality products. We prioritize products that are third-party tested and certified by one of three independent, third party certifiers: USP, NSF, or ConsumerLabs. We also prioritize non-GMO, Organic, and products that are free of unnecessary and potentially harmful additives.
It’s important to note that the FDA does not review dietary supplements for safety and effectiveness before they go to market. Our team of experts has created a detailed, science-backed methodology to choose the supplements we recommend.
Here, the best protein powder supplements for pregnancy.
Why Is Protein So Important During Pregnancy
Protein is an essential nutrient during pregnancy. The building blocks of protein, called amino acids, play countless roles in the body, from maintaining the structure of our muscles, skin and bones to producing critical hormones for growth.
Eating enough protein during pregnancy also supports your baby’s development, since amino acids are required for normal cell growth and function. Meeting your daily protein needs may also lower the risk of complications like fetal growth restriction and preterm labor.
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# 1 Protinex Mama Protein Powder For Pregnancy
Dieticians in India highly recommend Protinex Mama Protein Powder. It consists of 11 immune nutrient supplements. The nutrient supplements include milk and soy protein. It attends to the need for protein powder for pregnant women and unborn. Besides, the powder comes in two flavors, including chocolate and vanilla. In addition, it aids the brain development and growth of the fetus. It is the best option to add to your diet if you are soon-to-be a mom.
Ingredients: DHA, Protein, Soy Protein, and milk.
How to consume: Take a mug of cold milk or water and add 4 teaspoons of protein powder. Further, add sugar or honey and then stir.
Benefits: High source of nutrition for the unborn child.
Flavor: Vanilla and Chocolate.
Who May Benefit From Protein Powders
Research shows that many pregnant people struggle to meet their elevated prenatal protein needs. An analysis of protein intake in pregnancy from The National Health and Nutrition Examination Surveys found that in the second and third trimesters, one in eight women consumed protein that is below the Estimated Average Requirement . When using the more recent method to assess protein needs, ~40% and ~67% of pregnant women consumed protein below the requirement.
If you are eating a vegetarian or vegan diet while pregnant, you may especially benefit from adding a protein supplement, since plant proteins are not as easily digested as animal proteins. With current low carbohydrate diet trends, you may be tempted to curb your carb intake and add more protein, but it is essential not to compromise carbohydrates, the key energy source for mom and baby. Protein should be in addition to carbs, not in replacement of them.
Protein powders should be considered supplemental to the diet. Research has shown that supplementing with protein powder in pregnancy is beneficial for fetal growth and birth weight outcomes when it helps people fill a gap in their diet to meet their daily protein and calorie needs. To put it briefly, the benefits of protein supplementation in pregnancy were really only found in people who weren’t getting enough from their diets.
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