Protein2o During Pregnancy: Is It Safe?

Protein is a vital part of a healthy diet during pregnancy. It is a macronutrient that supports the growth and development of the baby, from the expansion of blood volume to fetal growth and development. The amount of protein required during pregnancy is higher than usual, and it is important to meet these requirements to avoid complications.

Protein powders can be a convenient way to increase protein intake, but it is important to choose pregnancy-safe options as some may contain ingredients that are not suitable for pregnant women.

The benefits of protein during pregnancy

Protein is essential for the health of both mother and baby. It is the compound that is most plentiful in the human body after water, and it is present in our muscles, skin and blood. Getting enough protein during pregnancy is vital, and it is important to include protein-rich foods as part of a healthy pregnancy diet.

The Role of Protein During Pregnancy

The placenta needs the right amount of protein to supply the baby with the nutrients it needs to grow and develop. The baby also needs protein to support the production and maintenance of its cells, ensuring a strong and healthy foundation for growth. Protein also supports the baby's development by:

• Growing and repairing new and damaged tissues
• Making antibodies for the immune system
• Making hormones and enzymes
• Supporting muscle function
• Transporting oxygen through the blood

Benefits of Protein During Pregnancy

Protein has been linked to a lower risk of preeclampsia and premature birth, and a higher likelihood of a healthy birth weight. This is important, as a healthy birth weight has been shown to reduce the risk of type-2 diabetes and heart disease in later life.

During the first trimester, protein requirements will only increase slightly. However, in the second trimester, needs will increase to support the various changes the body goes through to help the baby's growth. The Reference Nutrient Intake (RNI) of protein for pregnant women is 0.75g per kg of body weight per day, plus an additional 6g per day.

Sources of Protein

Protein can be sourced from animal products, such as meat, poultry, fish, eggs and dairy, as well as plant-based sources, including beans, nuts, seeds and soy-based foods.

The risks of protein powder during pregnancy

Protein powder can be a convenient way to boost your protein intake during pregnancy, but it's important to be aware of potential risks and choose a product that is safe for you and your baby. Here are some things to consider:

Contaminants and Toxins:

Protein powders may contain toxic contaminants such as BPA, lead, mercury, and heavy metals. Exposing your baby to too many toxins during development may result in serious outcomes such as an increased risk of preterm birth and developmental defects. The Clean Label Project has found that many organic protein powders contain more contaminants than their conventional counterparts. To ensure safety, look for products that are third-party tested and certified by groups like the Clean Label Project or the National Sanitation Foundation (NSF).

Added Vitamins and Minerals:

Some protein powders have added vitamins and minerals, which can be beneficial for most people. However, during pregnancy, this may be an issue if you are already taking a prenatal vitamin or supplement with similar nutrients. Having too much of certain micronutrients, such as iron, zinc, and vitamin A, can be dangerous during pregnancy. Therefore, it is generally recommended to avoid protein powders with added vitamins and minerals unless specifically recommended by your healthcare provider.

Sugar and Artificial Sweeteners:

Protein powders often contain added sugars or artificial sweeteners to enhance their taste. While small amounts of sugar are fine during pregnancy, excessive sugar intake can increase the risk of excess weight gain, which is unhealthy for both you and your baby. Artificial sweeteners, such as Acesulfame potassium, may not be safe during pregnancy and offer no nutritional benefits. They can also encourage sugar cravings and a preference for sweet tastes. Therefore, it is generally advisable to limit or avoid artificial sweeteners during pregnancy.

Allergens and Sensitivities:

If you are allergic or sensitive to dairy, be cautious of whey protein powders and carefully check labels for milk ingredients like casein or lactose. Opt for a pure pea protein powder or another plant-based alternative instead. Additionally, avoid any ingredients that you may have an allergy or sensitivity to, including grains, soy protein, or gluten.

Lack of Regulation:

Protein powders are considered dietary supplements, and in the United States, they are not regulated by the Food and Drug Administration (FDA). This means that manufacturers are responsible for checking the safety and accuracy of their product labels. There is no guarantee that you are getting what is listed on the label, and you may be exposed to toxic, unmentioned ingredients. Always choose products that are third-party tested to ensure their safety and accuracy.

While protein powders can be a convenient way to boost your protein intake during pregnancy, it is important to be mindful of these potential risks. It is recommended to prioritise getting your protein from whole food sources and only use protein powders as a supplement when necessary, with the approval of your healthcare provider.

The recommended daily intake of protein during pregnancy

Protein is a crucial macronutrient for everyone, but it becomes even more essential during pregnancy. The recommended daily intake of protein for pregnant women is generally agreed to be around 60-70 grams, but this can vary depending on individual factors such as the trimester, physical activity, and weight.

Protein is made up of amino acids, which play a wide variety of roles in the body, from building and repairing muscles, skin, and bones to producing hormones necessary for growth. During pregnancy, protein supports the development of the fetus and the growth of maternal tissue, such as the uterus and breasts. It also plays a role in increasing the mother's blood supply.

While the recommended daily intake is around 60-70 grams, this can vary depending on a few factors. Firstly, the trimester of pregnancy can affect protein needs, with requirements typically increasing during the second and third trimesters. Physical activity levels and weight can also impact how much protein a pregnant woman should consume. As a general guideline, it is recommended to divide your pre-pregnancy weight by two to estimate your daily protein needs. For example, a pregnant woman weighing 150 pounds might need around 75 grams of protein per day.

Best Sources of Protein During Pregnancy

It is recommended to prioritise whole food sources of protein over supplements. Some excellent sources of protein for pregnant women include:

• Chicken breast: 26 grams of protein per 3 ounces (cooked)
• Eggs: 12 grams of protein per 2 eggs
• Plain Greek yoghurt: 17 grams of protein per 6 ounces
• Lean ground beef: 22 grams of protein per 3 ounces (cooked)
• Salmon: 22 grams of protein per 3 ounces (cooked)
• Legumes: 15-30 grams of protein per cooked cup (e.g. beans, lentils, peas)
• Nuts and seeds: 4-9 grams of protein per ounce (e.g. peanuts, walnuts, almonds, pumpkin seeds, chia seeds)

Whole food sources of protein during pregnancy

While protein powders can be a convenient way to meet your protein needs during pregnancy, it's important to prioritise whole food sources of protein. Here are some detailed suggestions for whole food sources of protein during pregnancy:

Dairy Products

Dairy products like milk, cheese, and yoghurt are good sources of protein during pregnancy. They contain two types of high-quality protein: casein and whey. Dairy is also the best dietary source of calcium and provides other important nutrients like phosphorus, B vitamins, magnesium, and zinc. Yoghurt, especially Greek yoghurt, can be especially beneficial due to its probiotic content, which supports digestive health.

Legumes

Legumes, including lentils, peas, beans, chickpeas, soybeans, and peanuts, are excellent plant-based sources of protein. They also provide fibre, iron, folate, and calcium, all of which are essential during pregnancy. Folate, or vitamin B9, is particularly crucial during the first trimester and can be challenging to obtain from food alone. However, legumes can help boost folate levels, along with any recommended supplementation.

Eggs

Eggs are a versatile and nutritious food, containing a little of almost every nutrient you need. A large egg provides around 71 calories, 3.6 grams of protein, healthy fats, and various vitamins and minerals. They are also an excellent source of choline, which is vital for brain development and the prevention of developmental abnormalities in the baby's brain and spine.

Lean Meat and Poultry

Lean beef, pork, and chicken are excellent sources of high-quality protein. They are also rich in iron, choline, and B vitamins, which are all necessary during pregnancy. Iron is especially important as your blood volume increases, and a deficiency during early and mid-pregnancy can lead to iron deficiency anaemia, increasing the risk of low birth weight and other complications.

Fish

Salmon, sardines, and anchovies are recommended for their high content of omega-3 fatty acids, which are essential for your baby's brain and eye development. They are also a natural source of vitamin D. However, it is important to choose low-mercury fish and avoid smoked seafood due to the risk of listeria.

Whole Grains

Whole grains like oats, quinoa, brown rice, wheat berries, and barley provide fibre, vitamins, and plant compounds. Some whole grains, such as oats and quinoa, also contain a good amount of protein. They are a great way to add nutritional value to any meal and can be easily incorporated into dishes like quinoa and roasted sweet potato bowls.

Avocados

Avocados are rich in monounsaturated fatty acids, fibre, folate, potassium, and various other vitamins and minerals. Their high content of healthy fats, folate, and potassium makes them an excellent choice during pregnancy. Folate may help prevent neural tube defects and developmental abnormalities, while potassium can help relieve leg cramps.

Other Considerations

While meeting your protein needs through whole foods is ideal, it can be challenging due to taste changes, food aversions, or nausea. In such cases, protein powders can be a helpful addition, but it is important to choose pregnancy-safe options and consult with a healthcare professional. Additionally, be mindful of your iron intake, as it can be difficult to meet your increased iron needs through diet alone, especially if you follow a plant-based diet.

How to choose a pregnancy-safe protein powder

Protein is an essential part of a healthy diet during pregnancy, but it can be challenging to get enough of it, especially if you're experiencing morning sickness or food aversions. Protein powder can be an excellent way to boost your protein intake, but it's important to choose one that's safe for you and your baby. Here are some tips on how to select a pregnancy-safe protein powder:

• Consult with a healthcare professional: Before taking any supplements during pregnancy, it's crucial to consult your doctor or a registered dietitian. They can help you determine if you need a protein supplement and recommend specific products that are safe for you.
• Check the ingredients: Opt for protein powders with minimal ingredients and avoid artificial sweeteners, flavours, fillers, and other questionable additives. Look for products that are free from artificial ingredients and added sugars.
• Choose third-party tested products: Select protein powders that have been third-party tested for purity and safety. This ensures that the product is free from contaminants and has accurate nutrition labelling. Look for certifications from organisations like the Clean Label Project or the National Sanitation Foundation (NSF).
• Avoid herbal blends: Some protein powders contain herbal blends, but the safety of most herbs during pregnancy is not well-studied. It's best to avoid these products unless specifically recommended by your healthcare provider.
• Consider your protein source: Different types of protein powders are available, such as whey, pea, collagen, hemp, and egg white. Whey protein is a complete protein, providing all essential amino acids. Plant-based proteins may lack certain amino acids, so look for products that add these "missing" amino acids.
• Check for allergens: If you have any food allergies or sensitivities, carefully read the ingredient list to ensure the protein powder is safe for you. Common allergens to look out for include dairy, soy, gluten, and grains.
• Mind the sweeteners: While sweetening your protein powder can make it more palatable, avoid potentially harmful artificial sweeteners like Acesulfame potassium. Natural sweeteners like stevia and monk fruit are generally considered safe during pregnancy.
• Be cautious with vitamins and minerals: Some protein powders are fortified with vitamins and minerals. However, if you're already taking a prenatal vitamin, additional fortification may lead to excessive intake of certain nutrients. Consult with your healthcare provider to ensure you're not exceeding safe limits.
• Pay attention to calories and sugar: While protein is essential, be mindful of your overall calorie intake. Some protein powders are high in calories and added sugars, which can contribute to unhealthy weight gain and spike your blood sugar levels.
• Sample different options: Taste and texture preferences vary during pregnancy. Sample different protein powders to find one that suits your taste buds and mixes well with your favourite beverages or smoothies.
• Read reviews: Check online reviews and forums to see what other pregnant individuals have to say about their experiences with specific protein powders. Their insights can help you make a more informed decision.

Frequently asked questions