Protein Powder And Pregnancy: Exploring Safe Options For Moms-To-Be

Pregnancy is a time when your nutritional needs are higher than usual, and it can be challenging to meet these requirements, especially if you're experiencing morning sickness, food aversions, or nausea. Protein powders can be a convenient way to boost your protein intake, but are they safe to consume during pregnancy?

The answer is yes and no. While protein powders can be a helpful way to increase your protein intake, it's important to choose products that are specifically designed to be pregnancy-safe. Look for supplements with minimal ingredients and limited preservatives and additives. Whey protein is generally considered safe during pregnancy, but it's important to check the ingredient list for any potential allergens or sensitivities. It's also worth noting that protein powders are not regulated by the FDA, so opting for third-party tested products is recommended.

It's always a good idea to consult with your healthcare provider before taking any supplements, especially during pregnancy. They can help you determine if protein powder is a suitable option for you and recommend specific brands or products that are safe and align with your individual needs.

Pregnancy protein powder: yes or no?

Protein is an important part of any diet, but especially so during pregnancy. Protein powders can be a convenient way to increase your protein intake, but are they safe to consume during pregnancy?

The Benefits

Protein needs are higher during pregnancy and continue to climb with each trimester, so it may be challenging to meet your needs. This is where pregnancy-safe protein powder can come in handy. It offers a convenient way to increase your protein intake, which supports the growth and development of the baby. The added nutrients will also keep you feeling energised.

The Risks

Protein powders are not regulated by the FDA, so it's important to opt for supplements that have been third-party tested. Some protein powders may also contain added ingredients or hidden chemicals that are not safe to consume during pregnancy.

So, yes or no?

According to Dr. Ben Schuff, ND, LDN, the director of naturopathy and nutrition at BIÂN Chicago, protein powders are "useful in the face of nausea, vomiting, morning sickness and food aversion in the early weeks of pregnancy". Dr. Peter Rizk, OBGYN and a medical consultant for Fairhaven Health, agrees that protein powders are safe, but recommends trying to get your nutrition from whole foods first.

If you do opt for a protein powder, choose one with a short ingredient list, where protein is the primary ingredient. Whey, pea, collagen, and hemp seed are all good sources of protein. Avoid artificial sweeteners, added sugars, and chemical names you don't recognise.

If you're selecting a bovine protein powder, look for words like "grass-fed". For a vegan option, avoid soy proteins and ensure the plant ingredients are organic and the blend is low in sugar.

Recommendations

Some pregnancy-safe protein powders recommended by experts include:

• Needed Collagen Protein
• Orgain Organic Vegan Protein Powder
• Ritual Essential Protein Daily Shake Pregnancy & Postpartum
• Klean Athlete Klean Isolate
• Drink Wholesome Chocolate Protein Powder

What are the risks of protein powder?

While protein powder is generally considered safe to consume during pregnancy, there are some risks and considerations to be aware of. Here are the key points to keep in mind:

• Excess Protein Intake: Too much protein during pregnancy can have negative effects. A study in Scotland found that pregnant women who consumed too much protein and too few carbohydrates had slower-growing babies. Additionally, a 2018 study linked a high-protein and low-carbohydrate diet during pregnancy to an increased risk of gestational diabetes. It is easier to exceed the recommended protein intake when consuming supplements, so it is important to monitor your overall protein intake.
• Contamination and Unsafe Ingredients: Protein powders are classified as "dietary supplements" in the United States, which means they are not regulated by the Food and Drug Administration (FDA). This lack of regulation raises concerns about the potential presence of toxic ingredients, such as heavy metals or pesticides, that could be harmful to both mother and baby.
• Added Sugars: Some protein powders contain high levels of added sugars, which can lead to unhealthy weight gain and spikes in blood sugar levels during pregnancy. It is important to check the labels and choose products with minimal added sugars.
• Other Ingredients: Certain protein powders may contain added thickeners, artificial flavoring, coloring, and other unnecessary ingredients. It is advisable to opt for unflavoured varieties with minimal ingredients to reduce the risk of consuming potentially harmful substances.
• Allergies and Intolerances: If you are allergic or sensitive to dairy, it is important to avoid whey protein powders, which are derived from milk. Always check the ingredient list and consult your healthcare provider to ensure the protein powder you choose is safe for your individual needs.
• Caffeine Content: Some protein powders may contain added caffeine, which could exceed the recommended daily limit if you are already consuming caffeinated beverages. Be sure to check the label for caffeine content, especially if you are consuming coffee or other caffeinated drinks.
• Herbal Blends: Some protein powders contain herbal blends that have not been thoroughly studied for their safety during pregnancy. It is best to avoid products with unproven ingredients to eliminate any potential risks to the developing baby.
• Vitamin and Mineral Content: If you are already taking a prenatal vitamin, be cautious about choosing a protein powder that contains added vitamins and minerals. Excessive intake of certain vitamins and minerals can be harmful, so it is important to ensure you do not exceed the recommended daily limits. Consult your healthcare provider to ensure you are not exceeding safe levels.

What are the benefits of protein powder?

While it is best to get your protein from food sources, protein powder can be a convenient way to boost your protein intake during pregnancy. Here are some benefits of protein powder:

Quick and Easy Source of Protein

Protein powder can be a quick and convenient way for pregnant women to meet their increased protein requirements, especially if they are unable to get enough protein from their diet alone due to nausea, food aversions, or morning sickness. A single scoop of protein powder can provide up to 30 grams of protein.

Nutritional Boost

Protein powder can be added to smoothies, coffee, oatmeal, or baked goods to boost the nutritional value of these foods. You can also add fruits, vegetables, and nut butters to your protein shakes to further increase their nutritional content.

Supports Fetal Growth and Development

Protein is essential for the growth and development of the baby's organs, tissues, and cells. It also helps increase the mother's blood supply, ensuring that oxygen and vital nutrients reach the placenta. Adequate protein intake during pregnancy has been linked to improved fetal growth and increased birth weight and length.

Supports Maternal Health

Protein is important for the growth of breast and uterine tissue in mothers, especially during the third trimester. It can also help maintain muscle mass and support the immune system.

May Help with Morning Sickness and Fatigue

For those struggling with morning sickness, it may be easier to drink a protein shake instead of eating solid food. Blending protein powder with soothing ingredients like bananas or ginger can create a nourishing drink that provides essential nutrients without aggravating morning sickness. Protein shakes may also help with fatigue if it is due to insufficient protein intake.

Easy to Digest

Some types of protein powders, such as whey protein, are quickly absorbed by the body. Additionally, protein powders with digestive enzymes may be easier to digest for those who are new to taking protein supplements.

May Help Meet Caloric Needs

In addition to protein, pregnant women also need to consume about 340 to 450 extra calories per day, depending on their stage of pregnancy. Protein powders can help meet these increased caloric needs, especially if nausea or food aversions make it difficult to consume enough food.

It is important to note that protein powder should not be the sole source of protein or replace meals. It should be used in conjunction with a balanced diet and protein-rich foods to fill in any nutritional gaps. It is always recommended to consult your healthcare provider before taking any supplements during pregnancy, including protein powder.

What to look for in a pregnancy protein powder

When choosing a protein powder to take during pregnancy, it's important to select one that is safe and suitable for you and your baby. Here are some key things to look for when choosing a pregnancy protein powder:

• Third-party testing: Pregnancy-safe protein powders should have strong third-party testing to ensure the accuracy of the nutrition label and the safety of the product. Look for products that have been tested for contaminants like heavy metals, microbes, and other potentially harmful ingredients.
• Clean ingredients: Opt for protein powders with a short ingredient list, focusing on those with simple, clean ingredients. Look for protein sources such as whey, pea, collagen, or hemp seed as the primary ingredient. Avoid artificial sweeteners, added sugars, and chemical names you don't recognize.
• No herbal blends: Pregnancy-safe protein powders should not contain herbal blends, as many herbs have not been studied for their safety during pregnancy.
• Caffeine-free: Choose a protein powder that is caffeine-free to avoid exceeding the recommended daily limit for caffeine.
• Minimal added sugars: Too much sugar can cause unhealthy weight gain and spike your blood sugar levels. Look for options with minimal or no added sugars.
• Allergens and intolerances: Consider your dietary restrictions and choose a protein powder that is free from allergens and ingredients that may trigger sensitivities, such as lactose, gluten, or soy.
• Third-party certifications: Look for seals of approval from organizations like the USDA, Clean Label Project, or other trusted entities.
• Pregnancy-specific options: Some protein powders are specifically formulated for pregnancy and may be a good choice to ensure you're getting a product tailored to your needs.

How much protein does a pregnant woman need?

The amount of protein a pregnant woman needs depends on several factors, including her weight, physical activity level, and trimester.

According to the Institute of Medicine, the average pregnant woman needs around 71 grams of protein per day. However, this can range from 60 grams to as much as 100 grams per day. For example, a woman weighing 150 pounds might need around 75 grams of protein a day.

It's important to note that these are general guidelines, and individual needs may vary. Pregnant women should consult with their healthcare provider to determine their specific protein requirements.

During the first trimester, protein requirements only increase slightly. However, in the second and third trimesters, protein needs increase significantly to support the various changes that a woman's body goes through to accommodate the growing baby.

While most women in the United States regularly eat more than enough protein, those who don't eat meat can meet their protein requirements through other sources such as dairy, beans, eggs, or soy products.

It's also worth mentioning that while protein is essential during pregnancy, it should come from a variety of whole food sources rather than solely from protein powders or supplements. This is because supplements are not regulated like food, and their safety for pregnant women hasn't been thoroughly tested. Additionally, excessive protein intake during pregnancy can be detrimental, and whole foods provide a more balanced approach to meeting nutritional needs.

Frequently asked questions