Top 9 Best Protein Powder Shakes For Pregnancy
The products we chose are the ones that have minimal ingredients, were recommended by OB/GYNs, and dont include any ingredients that should be avoidedwell elaborate on those later in the article.
Of course, we spent hours researching affordable protein powders for this delicate time, but you should always consult with your doctor before consuming anything that youre unsure of. Your doctor will give you the final thumbs up or down on your pregnancy protein choice.
If youre anything like me, you want to stay healthy and fit during your nine months. In fact, being pregnant motivated me more than ever to be my healthiest, strongest version of myself so that I could prepare myself for delivery and the demands of being a new mom.
This is a beautiful, yet challenging time in a womans lifefrom the constant body changes to mood swings and fatigue, you must relinquish control of a lot during this time. You do, however, have the ability to choose the foods that you fuel your body with. Pregnancy protein shakes are a great place to start, assuming you choose a healthy protein brand and use in moderation.
Here are our full reviews of the top brands and products. Remember, I am not a medical expert and my advice does not replace that of yours always run your choice by your doctor first if youre unsure!
Are Whey Protein Shakes Safe While Nursing?
Can You Drink Protein Shakes While Breastfeeding?
- Whey
- Plants
- Casein
Are Protein Powders Safe During Pregnancy And Lactation
Short answer is NO. Most protein powders out there are formulated for workouts, or non pregnant, non breastfeeding men and women, and are targeted at building muscle or aiding a healthy active lifestyle. This can mean these protein powders can contain artificial flavorings, colours, thickeners, bulking agents and are usually fortified with vitamins or minerals and sweetener.The reason behind why most protein powders out there are considered a big no no to pregnant and breastfeeding women, is because of all the added artificial flavorings, colours, thickeners, bulking agents, vitamins or minerals and sweeteners
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.
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Is The Protein A Complete Protein With All Amino Acids
This is an important question that will help you choose a good protein source. Not all proteins, specifically plant protein have a complete amino acid profile. Complete amino acid profiles are found in animal proteins and mostly pea protein. Quinoa, hemp, chia seeds and soy also have complete amino acid profiles, so choosing a protein powder with at least one of these plant-based proteins will help ensure the protein you are consuming is giving you all the benefits.
What Is Protein Powder
Protein powder is, simply, protein in powder form.
Protein itself is a vital macronutrient found throughout the body, constructed of amino acids. It plays an important role in many bodily functions, and its required for the structure and function of the bodys tissues and organs. Protein can be found in many animal-based and plant-based foods, as well as in supplement form.
Protein powder can be made from plant sources like soy, rice, peas or hemp, but it can also be made from animal-based products like eggs and milk. Often, a scoop of protein powder can contain 10 to 30 grams of protein. Since its a dietary supplement, its safety is not evaluated by the U.S. Food and Drug Administration , and some protein powders have been criticized for being laden with added sugar and calories. Still, the benefits of protein power may include muscle building and an extra nutrient boost.
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Can You Have Protein Powder While Pregnant
A healthy diet is top of the list of priorities during pregnancy, as a healthy mum is more likely to grow a healthy baby. In fact, maternal diet is one of the most important factors associated with adequate fetal growth!
While its important to ensure youre getting your full range of vitamins, minerals and nutrients during pregnancy, protein in particular is one of the most important food groups to ensure youre getting enough of, as its key for fetal tissue growth, especially for the babys brain.
The saying may go that you eat for two while pregnant, but thats not necessarily the case – especially not in terms of protein! Its actually recommended to eat about 6 grams more protein than you normally would, which isnt a huge stretch.
However, if you follow a plant-based diet and rely on protein powder to reach that recommended daily protein intake, or if you just enjoy your protein smoothies and shakes, theres no reason you have to ditch these during pregnancy – as long as you choose a simple, clean, uncontaminated vegan protein powder. Well take you through what to look for in a protein powder for pregnancy, but before adding any supplements to your diet make sure you talk to a dietitian or health professional.
In this guide well be covering:
Does Protein Powder Increase Weight During Pregnancy
This question that does protein powder increases weight during pregnancy, may be on the minds of many mothers. If pregnant women eat balanced protein energy supplementation, such as protein powders, there will not be a problem.
Instead, pregnant women with energy or protein deficit can improve fetal growth, increase birth weight and height, and eventually decrease the percentage of low birth weight.
Because protein powder is associated with muscle building, many believe that consuming whey protein powder or supplements in other forms will make them gain weight. The truth is, protein powders if use balanced will not make pregnant women become overweight.
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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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Best Time To Take Protein Powder
There is no special time to take whey protein supplements as a bodybuilding supplement. However, there are some benefits that you may get when taking protein powder according to the time of the day. These are:
- If you are about to exercise, drink milk or take protein powder one hour before starting your exercise.
- Drink milk or consume protein powders during and after exercising. It helps with muscle recovery, especially if you have already damaged them. In addition, it can help in weight gain because milk contains many key ingredients for muscle development.
- It is better to drink milk or consume protein powders at night for faster muscle recovery that can help improve the quality of your sleep at night and prevent muscle breakdown during sleep.
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Why Is Protein So Important During Pregnancy
Protein is important during all stages of life as proteins are comprised of essential ‘building blocks’ called amino acids.
The body uses these amino acids to build and repair muscles, as well as to create hormones and enzymes.
But, protein is even more important during pregnancy as these proteins and amino acids directly contribute to the baby’s growth.
A paper published in the medical journalAdvances in Nutrition highlights the importance of protein during pregnancy, which is described as an ‘exceptional stage of life defined by rapid growth and development’.
Within just a few weeks of conception, the body’s protein metabolism starts making adjustments to support foetal growth and development.
The paper highlights that protein deposits made in maternal and foetal tissues increase throughout pregnancy, with the majority occurring in the third trimester.
So, from the start of conception, the body starts using protein to help build that baby!
This shows how important it is for pregnant women to consume adequate protein for their own bodies as well as for the wee one inside them.
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.
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The Best & Worst Protein Powders For Pregnancy
The protein powder trend isn’t going anywhere, and as women are transitioning into new mothers, many are asking the question: “Can I still have my favorite protein shake during pregnancy?”
Protein powder is a staple in many women’s diets. You need protein to maintain the structure, function, and regulation of your body’s tissues and organs. So it’s no wonder why pregnant women want to make sure that they are getting in enough of this nutrient when they are eating for two. Growing a tiny human and supporting the growth of mom’s maternal tissues puts more protein demands on her body.
At the same time, we’ve also heard about how certain protein powders can contain toxic contaminants, which is concerning to women and new mothers, alike.6254a4d1642c605c54bf1cab17d50f1e
Let’s review the science behind whether you can continue to drink protein shakes during pregnancy and what factors are behind some of the best protein powders for pregnancy.
Peanut Butter & Jelly Protein Shake
- 1/2 scoop vanilla protein powder
- 1 cup mixed frozen berries
- 1/2 cup milk
- 2 tablespoons rolled oats
- 2 tablespoons peanut butter
Oats help provide critical carbs and fiber for pregnancy and Iron, Zinc, Vitamin B1, and Folate.
The Iron in oats will work alongside Potassium and Sodium to increase blood supply and prevent anemia.
The berries and peanut butter provide antioxidants, which can help result in a healthier pregnancy and reduce the risk of your child developing cardiovascular disease and type 2 diabetes in adulthood.
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The Best Pregnancy Safe Protein Powder
Posted on February 24, 2022
Modified on May 19, 2022
Posted on February 24, 2022
Modified on May 19, 2022
I think most moms and moms-to-be would agree that during pregnancy it is especially important to be aware of what we are putting in our bodies. This is not only to minimize toxins, but also to maximize nutrients. Protein is an especially hot topic for pregnancy as a womans need for protein increases during this time. I am sharing all about protein during pregnancy as well as the very best pregnancy safe protein powder that I supplemented with during my pregnancies.
*Affiliate Disclosure: I do have affiliate links in this blog post. If you purchase something from my link, I will receive a small commission from the sale. This comes at no cost to you, but is paid by the company. I do not take becoming an affiliate with any company lightly. If I am, its because I believe in the company and their product.
*Just a reminder I am not a doctor. These are simply recommendations and things that have worked for me during pregnancy. Use at your own risk and please always seek the help of a medical professional.
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First things first, unfortunately, there are no regulations on protein powders. They fall under the Dietary Supplement Health and Education Act no dietary supplements, including protein powders, are regulated by the FDA to make sure they are safe or effective.
Protein Shakes Can Help Manage Gestational Diabetes:
Protein shakes can also be a wonderful tool to help keep insulin and blood sugar stable during pregnancy. Bump Dust in particular is formulated with ingredients that are proven scientifically to balance blood sugar and insulin. By swapping a meal or snack for a protein shake, new moms can dramatically improve blood sugar levels and weight gain, even during pregnancy. The third trimester is never too late to start either. Whether it the first trimester or the last, a good protein powder like Bump Dust with very little added sugar and no artificial flavors is an easy way to get in vital nutrients and manage diabetes.
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Does Consumption Of Protein Powder Cause Any Side Effects
Protein powder should be taken weekly, not more than twice a day. When you take the protein powder too frequently, it may cause side effects such as:
How Much Protein Should Pregnant Women Have Per Day
There is a lot of controversy on how much protein women should have per day when pregnant, however, recent studies have shown that the recommendations have increased since previously thought.
I asked my Naturopathic Physician how much he would recommend, since he has 6 kids himself, and he said 70-110 grams of protein per day, depending on your size and weight.
So its obviously not one size fits all. But, you can easily figure out your number based on your height and weight and following this conversion:
- Convert your weight to kilograms
- Then multiply this number by 1.2
- Convert your weight to kilograms
- Then multiply this number by 1.52
So for example, if you weigh 150 pounds, that converts to 68 kilograms, then multiply that by 1.2 and you get 81.6. So roughly 82 grams of protein is the amount you should be consuming each day in early pregnancy.
Then for the 3rd trimester, going off our previous example, if you weighed 150 and multiplied that in kilograms by 1.52, you would end up with 103 grams of protein in your third trimester.
That is a definite difference that needs to be accounted for in a pregnant mamas daily diet, and adding in a protein powder makes it so much easier!
- Sugar
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Is Protein Powder Safe During Or After Pregnancy
Research has shown that proper protein powder supplementation during pregnancy is not only safe, but can improve fetal growth, increase birth weight and height, and decrease the number of low-weight births.
However, because everyone’s body is different and the body’s protein requirement changes throughout the pregnancy, consultations with a physician are highly recommended.
Once your baby is born, you need extra calories, usually at least 200-500 per day, to maintain milk production. In terms of protein, the USDA’s recommended daily allowance for nursing mothers is a minimum of 71 grams, but again, this doesn’t take the differences in body types and activity levels into account.
If you decide to start exercising again after your child is born, you may very well benefit from having some supplemental protein, says Sheila Dugan, MD, a consultant on the Bodybuilding.com BodyFit Elite program Jamie Eason’s Post-Pregnancy Fitness Trainer.
“Ideally, you get your macronutrients from real food and whole foods,” Dr. Dugan says. “But if you aren’t able to, for a variety of reasons, you can supplement with a shake, you can use protein powder in baking, and there are other ways to make sure that you’re getting that crucial nutrient.”
Are There Heavy Metals In The Protein Powder
Testing for heavy metals, especially in plant-based protein powders is important. It wasnt known for quite sometime the amount of heavy metals found in protein powders, and more companies are working hard to test and eliminate the existence of heavy metals. Find a protein powder that does testing for heavy metals, like mine, or reach out to their customer service to ask if they do!
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