Protein Powder During Pregnancy: Is It Safe
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During my first pregnancy, I went from eating eggs every single morning to not being able to stand the smell of them.
I needed protein, especially with my workout routines.
But struggled to meet the recommended amount because of strong food aversions and nausea.
So I started adding nutrient-rich protein shakes to my diet to help bridge the gap.
I was skeptical at first because I was unsure if they were safe to consume during pregnancy, but protein shakes really helped me meet protein needs without having to choke down eggs every morning!
If food aversions and nausea are making it difficult for you to get enough protein during pregnancy, then protein shakes might be a great option for you.
However, before taking my advice, you might want to run that by your obstetrician, just to be sure that she agrees with my assessment, in view of your individual situation.
Before we talk about safe protein powder during pregnancy, lets first talk about protein requirements.
Disclosure: Although I am a certified prenatal/postnatal exercise specialist and personal trainer, I am not YOUR trainer. The content on this blog is for informational purposes only and should not be a substitute of the information and advice you receive from a healthcare professional.
Avoid Having Too Much Protein
While protein needs are higher during pregnancy, the report in Food and Nutrition Research notes that too much can actually have harmful effects on a developing fetus.
If you drink too many protein shakes while pregnant, in addition to eating a lot of protein-rich foods, it can put you way over your protein needs and may increase your risk of premature birth, lower birth weight and impaired growth.
The report recommends limiting protein intake to no more than 20 percent of calories to avoid any potential problems. MedlinePlus outlines a pregnant woman’s calorie needs as 1,800 for the first trimester, 2,200 for the second trimester and 2,400 for the third trimester.
If you do the math, that means protein should not exceed 90 grams in the first trimester, 110 grams in the second trimester and 120 grams in the third trimester.
Things To Remember Before Drinking Ensure While Pregnant
Although Ensure has many benefits for pregnancy, youâll want to know a few things before you drink it.
Some coffee-flavored Ensure drinks contain caffeine. ACOG recommends moderate caffeine consumption of less than 200 milligrams per day. If you are drinking other beverages containing caffeine, make sure to note how much caffeine you are consuming each day.
Most Ensure drinks contain dairy milk. If you are allergic to dairy or vegan, make sure you drink an option made with plant-based protein.
Drinking Ensure should complement a regular diet during pregnancy and assist with the increased nutritional demands of pregnancy. If you cannot eat due to morning sickness, Ensure provides an excellent option for dietary needs.
Ensure should not be used in place of regular meals and is not intended to help pregnant women lose weight during pregnancy.
There are a lot of vitamins and minerals in Ensure. Sometimes too much of one thing can have harmful side effects. Excessive vitamin A intake has been linked to congenital anomalies. You will want to seek professional medical advice before drinking Ensure regularly to determine how much is safe for you.
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Is Protein Powder Suitable For Pregnancy
It is a pleasure to answer that now as of 2020 there are definitely clean protein powders whose ingredients are pure enough to enhance your pregnancy nutrition. It is a wonderful idea to drink protein shakes throughout your pregnancy as long as you are sure to choose the right type.
Some protein powders contain so many vitamins and minerals they can be compared to your prenatal!
Protein powders have come quite far in their nutritional content in the more recent years and some provide a myriad of different nutrients that are essential to a healthy pregnancy.
Protein powders are usually seen as a supplement, so its a good idea to have any supplement cleared by your trusted OBGYN or midwife.
As you may well know, your nutritional requirements are exponentially increased during pregnancy.
While it is ideal to get your nutrients from your diet as they are more readily absorbed and in their most pure and natural forms, your nutritional needs during pregnancy are so high in fact that certain nutrients must be consumed in the form of a supplement.
Like a really clean prenatal vitamin that contains real folate, not the artificial folic acid that theres a good chance you cant even absorb.
High-quality protein powders are another great way to get all these extra vitamins and minerals into your diet that are required to grow a healthy baby.
Why Opt For Vegan Protein During Pregnancy
For pregnant women, a plant-based protein is often preferred as theyre easy to digest and contain natural, non-allergen ingredients.
A great option is Bulk Nutrients Earth Protein as it uses 100% natural ingredients, which can be extremely beneficial for those who suffer from dairy and lactose issues. This vegan protein powder is non-GMO, soy-free and contains plant proteins with 100% natural flavours and sweeteners. Its also free from ingredients that usually cause allergic reactions as it utilises organic brown rice protein and yellow pea proteins.
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Should Pregnant Women Avoid Protein Supplements
Posted by Bulk NutrientsinPregnancy / Breast Feeding
Estimated reading time: 10mins
Pregnancy is an exciting time in a womens life as she watches her body transform and grows to accommodate her unborn bub. This stage of life is one to be nurtured and there has never been a better time to focus on your nutrition and health
cIf youre reading this because youre pregnant , congratulations! Or if youre simply interested in finding out a bit more about a womans nutritional needs during pregnancy, youve come to the right place. Today were taking a deep dive into a bit of a controversial topic, is protein powder safe for pregnant women to consume? But first, well give some background on nutrition during pregnancy.
Better Sources Of Protein
Perhaps the best way to get protein is through your food rather than a powder. Lean meats , low-mercury fish, and certain grains and legumes are among the best choices.
You can get a whopping one-third of your daily protein requirement from just one serving of red meat. A 4-ounce serving of ground beef gives you about 24 grams of protein!
So enjoy a steak or burger once or twice a week, but dont go nuts. Red meat is high in cholesterol and fats and may affect your heart health. Additionally, a 2014 review found that mothers who ate more animal protein during pregnancy had children with higher blood pressure.
Some seafood is also a great choice for you. But bigger fish sometimes contain mercury, a toxin. The advises that pregnant women avoid fish like:
- mackerel
- swordfish
- tilefish
Also avoid raw or undercooked seafood. This means no fish-based sushi while youre pregnant or nursing.
The best plant proteins include:
- legumes
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Best Protein Shakes While Pregnant
1) Bodylogix Natural Grass-Fed Whey Protein Powder Bodylogix Natural Whey contains cold-processed, cross-flow micro and ultra-filtered non-denatured whey proteins sourced from grass-fed cows. With 24 g of fast-absorbing premium protein per serving, Natural Whey helps increase lean muscle and stimulate muscle protein synthesis.
Favorite Pregnancy Smoothie 6 Ways
This post may contain affiliate links. If you shop from one of our links, we may earn a commision.Updated:
Stay nourished during pregnancy with an easy Pregnancy Smoothie. This is an easy way to get a dose of veggies, protein, healthy fats, iron, and Vitamin Call in a really yummy smoothie!
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Is Protein Powder Bad When Pregnant
When you are pregnant, protein powder is not bad for you. It does not cause any major side effects on the fetus. However, it is important to consider the following factors to make sure that it works right:
What To Look For In A Protein Powder While Breastfeeding
There are several things to keep in mind when deciding which type of supplement works best for you.
First off, look closely at the ingredients list the shorter the better!
Make sure all products have only natural flavors and no artificial sweeteners.
Also, check out the label carefully make sure that the product contains real meat, dairy, fish, or other animal sources.
Finally, choose one that has been tested by independent organizations like ConsumerLab.com.
So when you are looking at a potential protein shake for yourself, check out the ingredients list to ensure that none of the following substances appear anywhere near the top of the ingredient list:
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How Many Protein Shakes Can You Drink While Pregnant
The daily protein requirement of pregnant women is between 60-100 grams per day .
According to the results of studies on the Journal of Nutrition In 2015, the increase in protein requirements in pregnant women caused protein intake to increase to 1.22 grams to 1.52 grams per kilogram of body weight both in the early and late trimesters of pregnancy. .
This is because in women who are not pregnant, the need for protein per day is 0.88 grams per kilogram of body weight .
To meet 60-100 grams of protein needs for the body of pregnant women, protein sources that can be consumed are: :
- A glass of milk
- Handful of nuts
- 1 hard-boiled egg
- 1 cup cottage cheese
- Skinless chicken breast / 1 cup protein shake
The total amount of protein intake above with skinless chicken breast is 74 grams of protein.
Meanwhile, if you replace chicken breast with 1 glass of protein shake, the total protein intake will be 68-73 grams.
If you are tired of having to eat skinless chicken breast every day, then make a protein shake as an alternative.
However, make sure not to drink it too often .
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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.
Also Check: Mayo Clinic Pregnancy
Pro360 Mom Pregnancy Protein Powder
Pro360 MOM Protein Powder has all the necessary nutritional elements. It is specially designed as a health drink for pregnant women. Besides, you get Omega 3, EPA, DHA, and Calcium in the powder. Moreover, it helps to aid in DNA synthesis, and folic acid aids. In addition to this, it improves the neutral and cognitive development of the fetus.
Ingredients: Guava Powder, Amla Powder, Cinnamon Extract, and Bamboo Shoot Extract.
How to consume: Add 2 heaped tea scoops in the cold milk or lukewarm water. Stir well and drink promptly.
Benefits: Easily Digestible.
Flavor: Plain and Chocolate.
Importance Of Protein When Breastfeeding
Breastmilk provides all of the nutrients necessary for growth and development throughout infancy.
Its important to keep up a good supply of protein during this time so that your body has what it needs to produce adequate levels of antibodies against harmful bacteria.
Protein is also important for the growth and repair of body cells not just for you but also your breastmilk-loving baby.
In fact, research suggests that babies born to mothers whose diets were deficient in essential amino acids had lower rates of infection and better immune function compared to those fed well-balanced meals.
Mothers who consumed insufficient quantities of protein during pregnancy tended to deliver smaller infants and children.
Also, studies show that infants who receive formula containing inadequate amounts of protein grow slower than those receiving adequate amounts of protein.
So it really is important to make sure you get enough protein.
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Protein And Pregnancy: Balance Is Key
Advice from an expert:
Dr. Nicole Avena, author of What to Eat When Youre Pregnant, says that protein is one of the key macronutrients that our bodies need to properly grow and function. Protein is especially important during pregnancy, when your body is hard at work building a new human being!
Protein helps with the growth of fetal tissue and it impacts the development of the brain, as well. Protein can also help increase blood supply which will then be sent to your growing baby.
Protein deficiency in mothers during pregnancy has been associated with lower birth weight and various undesirable changes in the infants biochemistry. On the other hand, a diet too high in protein can raise maternal blood pressure and result in preterm birth. Nutritional balance is key when you are pregnant for your own health and the health of your baby!
A 2014 report in the American Journal of Clinical Nutrition found that both low and high protein diets during pregnancy seem to have a detrimental effect on offspring. The report discusses that most of the research on protein needs during pregnancy is based on animal studies. It is challenging to extrapolate the results of this research to humans.
But, what we do know is that inadequate protein can impact fetal development, resulting in low birthweight and other complications. It also may cause long-term health effects later in life.
Rice Pea Hemp Whey How Do You Pick The Best Protein Powder For Pregnancy
You can use different types of protein powders to meet different needs. Your body may tolerate or absorb each differently, but rest assured that all protein powders will provide you with this essential macronutrient.
Liz Shaw, MS, RDN, CPT, Nutrition Expert & Author of The Stress-Free IVF Nutrition Guide, suggests women “try to choose a supplement that has at least 15 grams of protein per serving.” She also emphasizes that working with a nutrition professional “is crucial to ensure that whatever type you end up choosing is safe.”
Whey vs. plant-based protein: does it matter?
Animal proteins provide all essential amino acids and are considered “complete“. On the other hand, vegetable-based protein sourcesgenerally lack one or more essential amino acids. Some brands of vegetable-based protein powders will add some of the “missing” amino acids to the protein powder’s composition, so each brand needs to be evaluated individually.
If choosing a whey protein powder, opting for a grass-fed option will provide mom with some anti-inflammatory omega-3 fatty acids.
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Vivamomtm Maternal Nutrition Supplement
VivamomTM Maternal Nutrition Supplement is a high source of protein. It has high protein that is essential for maternal nutrition supplements. Besides, it has protein, dietary fiber, DHA, probiotics, and 34 key nutrients. In addition, it supports the brain and eye development of the mother, fetus, and breastfed infants.
Ingredients: DHA, Probiotics, 34 key nutrients.
How to consume: Take 50ml of lukewarm water and add two teaspoons of powder. Then, stir well once prepared.
Benefits: Fat-free.
Flavor: Unflavored and Vanilla.
Benefits Of Premier Protein Drinks While Pregnant
Now that youre eating for two , its more important than ever to make sure youre getting the right nutrients.
Protein is essential for fetal growth, and Premier Protein drinks can help you get the protein you need. Each drink has 30 grams of protein, as well as 24 vitamins and minerals.
Plus, theyre low in sugar and calories, so you can drink them guilt-free.
And studies have shown that pregnant women who consume adequate amounts of protein are less likely to experience pre-term labor, high blood pressure, and gestational diabetes.
Some of the benefits of drinking Premier Protein are:
- Theyre a quick and easy way to get protein
- They help you meet your daily protein needs
- They contain other important nutrients like vitamins and minerals
- Theyre low in sugar and calories
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Can You Drink Protein Shakes While Pregnant
Proteins are found in every cell in the human body and are often spoken of as the building blocks of life.
When you are pregnant, protein plays a central role in the development of your babys tissues and organs.
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It is also vital in helping your own body grow and develop to support your pregnancy.
So how much protein is enough when youre pregnant?
According to the American Pregnancy Association, about 75 to 100 grams a day.
You can find protein in several sources, including fish, lean meats, eggs, nuts, and tofu.
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So where does that leave protein shakes? Are they a safe way to meet your protein needsor can they do more harm than good?
Lets take a look.
Protein Shakes During Pregnancy
Pregnancy is a time to ensure you are getting the recommended amount of protein and other essential nutrients only from healthy sources. Protein shakes with the right ingredients can be a healthy supplement to your diet as snack or a meal if:
- You find it difficult to eat enough protein foods or get enough calories in your diet to fulfill recommendations.
- You tend to eat unhealthy snacks. Drinking a small, low-fat, low- sugar protein shake or two will fill you up so you can avoid the temptations.
- Your appetite is poor and you are not gaining enough weight.
- You have morning sickness that makes it hard to eat certain solid foods.
- Your doctor recommends adding protein shakes to improve your nutrition.
It is important to know that if you have no problems with eating or gaining weight during your pregnancy, donât use protein shakes as a substitute for eating a variety of healthy whole foods. In addition, examine the list of ingredients before you buy a brand of protein shake. When you are pregnant, it is more important than ever to know everything about what you eat or drink to ensure it is safe, for your babyâs sake and yours.
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