Protein Powder And Shakes For Pregnancy: Being A Safe Consumer
If youre combining whey protein and pregnancy, follow the tips below:
- Read the labels carefully You need to make sure that there are no artificial sweeteners or additives in your whey protein powder, as they may have a detrimental effect on babys health. You also need to make certain that you are not getting any stimulants in the powder. Make sure to read each label carefully before consuming.
- Choose a third-party tested product This can provide peace of mind when it comes to quality, safety, and purity. Third-party testing seals can verify that the product contains what it says it does, in the amount it claims, and is free from dangerous levels of potentially harmful substances.
- Show your doctor specific products Taking whey protein in general should only be done after consulting a doctor, but its also wise to bring the specific protein powder to your doctor to let them see what you are going to be taking. Theyll be able to read the label and see exactly whats in the product. If they recommend you avoid it, heed their advice!
- Go for natural Instead of taking whey protein powder during your pregnancy, try to find a way to get more natural protein in your diet. Eat more protein-rich foods, such as quinoa, meat, chicken, fish, and dairy products. These natural sources of protein are much better for your body and much easier on your digestive system.
Advice from an expert:
What Are The Best Protein Shakes For Women
- Plant-based protein powder in You’re Mocha Me Cocoa or VAVAVoom Vanilla from TRUWOMEN.
- FitMiss Delight Protein Powder: Healthy Women’s Meal Shake with Whey Protein, Fruits, Vegetables and Digestive Enzymes, 2 lbs. By FitMiss.
- Nature’s Bounty Optimal Solutions Chocolate Vitamin and Protein Shake.
How Much Protein Powder Do I Need When Pregnant
Each body is different, so every persons recommended daily intake of protein is dependent on a range of factors, so you should consult your doctor about how much protein you particularly need.
After youve worked that out, the best way to fulfil your protein needs is through a balanced whole foods plant-based diet, high in beans, legumes, grains, nuts and seeds. You can then use a scoop of protein powder to fill any gaps in that daily intake if needed, but ensure the majority of your protein is coming from real food.
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Healthy Protein Powder Shakes During Pregnancy
Is there a best protein shakes for pregnant women? Many pregnant women prefer plant-based protein powders because they are vegetarians, vegans or want to improve their diet. The most common plant proteins are rice and pea protein which has many benefits for health and fitness.
Both plant-based proteins are hypoallergenic and vegan-friendly. It provides a convenient source of protein nutrients for mothers-to-be and others who follow restricted diets. Rice plant-protein powder is a much more concentrated form.
Rice protein or pea protein powder are known to be quality proteins.
- Improves sensitivity to insulin and glucose
- Easily digested and absorbed
- Help for post-natal recovery
The ideal for a pregnant woman who seeks to be well is to have a balanced, varied and complete diet that meets energy and nutrient requirements according to the nutritional status of each.
Protein shakes for pregnant women can also help you control cravings, both very characteristic in pregnancy and responsible for an uncontrolled weight gain.
Getting enough protein is just part of the formula, you also need other nutrients that are important during pregnancy.
Today there are healthy shakes for pregnancy! Eat Like a Womans Life Stage Shake for pregnant and/or lactating women not only provides plant-based rice and pea protein, it also contains essential vitamins and minerals, is gluten-free and egg free.
Regulate your protein intake by monitoring of your diet.
The Benefits Of Protein Powder For After Delivery
Protein powder can help promote healing, nourishment and lactation after delivery. High-quality protein powders are full of nutrients, herbs, vitamins, antioxidants and minerals that help new mommies increase:
- increase milk supply
- nourish their body for healing
- get adequate amounts of protein
- consume more healing antioxidants
- reduce sugar and carbohydrate cravings
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How Do You Take Protein Powder
Protein powder can be taken in many different ways.
In general, you should not need more than 1 scoop per day. Depending on how much protein you get through regular foods, you may even need less than 1 scoop per day.
Here are the most ways to consume the protein powder:
- Mix it with 8-12 ounces of water
- Mix it with 8-12 ounces of your choice of milk
- Mix it with oatmeal
- Mix it in your bowl of cereal
- Make a homemade protein shake with fruits and veggies
The last one is my favorite.
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Pregnancy safe protein powder?
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Which Protein Powder Is The Best For Pregnant Women
Since everyones nutritional needs are different, there is no single best protein powder for pregnant women, and you should always contact your healthcare provider before adding supplements to your diet.
If you need to use protein powder for one of the reasons stated earlier in this article, then youll need to know what to look for when shopping around for a quality protein powder.
Some tips are:
- Choose a sugar-free / no added sugar version. Bear in mind that its not always listed as sugar on the label, it could be a sweetener or another form. Flavored protein powders almost always have a lot of sugar in them. Look at the carbohydrate content as another way of checking for sugars, even if theyre natural.
- Avoid any additives, even ones that look good like vitamins and minerals. If youre also taking a prenatal vitamin then you could easily take too much of any one nutrient, vitamin or mineral without realizing.
- Opt for protein powders without preservatives, thickeners, stabilizers or other similar added ingredients. Some of these are controversial and best avoided, such as carrageenan or soy lethicin and isolate.
- Remember 100% natural doesnt mean 100% safe.
- A good tip is to choose protein powder brands that have additional certification. A good starting place is the Clean Label Project, who check for contaminants, and the Certified for Sport label from NSF, who also check the ingredients of certain brands.
So What Are The Best Protein Powders For Pregnancy
Whilst protein can come in many different forms some protein powders can be deemed safer for mothers and recommended to reach their increased need of this macronutrient during pregnancy.
Fermented vegan proteins can be great for an expecting mother as the protein comes from natural sources and are easily digested and readily bioavailable for expecting mothers. Vegan proteins are also dairy and gluten free.
During the first trimester of pregnancy, nausea is often experienced and many mothers have reported it easier to digest protein powders instead of meat/fish products to meet their protein requirements. It is important to avoid proteins which contain adaptogenic herbs and are high in caffeine as this can limit foetal growth and cause low birth weight. If you experience pregnancy related nausea or loss of appetite, certain protein powders may temporarily act to overcome this.
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Can I Keep Having Protein Powder While Im Pregnant
The Nutrient Reference Values for Australia and New Zealand recommend an increase of protein intake to 1.0g/kg body weight during pregnancy. This amount is consistent with recreational or steady-state resistance trained individuals. For reference, this would equate to 70g of protein spread over the day for a 70kg female.
Adequate protein can usually be attained by consuming whole food protein sources such as meat, fish, eggs, dairy products, tofu, beans, nuts and seeds. Sometimes this isn’t always achievable and a protein supplement can be a useful and convenient way to ensure an adequate diet. For example, if you were following a vegan or vegetarian diet that may put you at risk of inadequate protein, warranting a serve of Vegan 85 at the time where the diet inadequacy exists.
The most common forms of protein powder use whey protein. Whey is a natural component of dairy foods like cheese and milk, both routinely consumed during pregnancy and lactation.
Currently, there is no strong evidence discouraging the use of moderate whey protein supplementation during pregnancy and lactation. The amount of protein that constitutes moderate supplementation will differ between individuals depending on their pre-pregnancy nutritional status, body weight and dietary intake.
Pregnancy Safe Protein Powder
Ive been looking for a safe protein powder to take during the rest of my pregnancy. Any suggestions? I tend to over eat especially while pregnant and just want something thatll keep me fuller for longer. Thank you in advance!! 🙂
I use macro Mike, theyre vegan but use peanut or almond protein not pea.
I didnt even know there was almond/peanut protein lol! Thank you for letting me know. Its been super hard to find stuff that keep me full for awhile. Not trying to gain 55 pounds again this pregnancy
Boost sells protein powder . I used it last pregnancy it was great .
Ritual makes a prenatal protein powder. Only comes in one flavor though so I have to mix it with others as vanilla is not my favorite.
I use Ritual which is actually a prenatal pea protein powder.
I use ritual, chocolate almond milk, oatmeal and peanut butter yummy
hi! Just curious if you happened to run this one by your OB? I drank it regularly pre-pregnancy and have plenty still, but have heard mixed things on having it while pregnant. I planned to just check at my next appointment, but just curious! 🙂
I drink Silk protein milk. 20g of protein and it taste like chocolate milk.
I use the blessed plant based proteins, they are delicious!
I drink Jay Robb chocolate flavored whey protein powder…..it tastes so delicious
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Benefits Of Protein Powder After Delivery:
- Helps with tissue growth and healing
- Helps with brain development in baby
- Helps with muscle retention postpartum
- Builds skin, hair, nails and other cells
- Controls appetite
- Faster weight loss after pregnancy
Eating 65-75 grams of protein can help you stay full, heal faster postpartum and lose some of the extra weight from pregnancy. Our protein powder offers the essential amino acids required for the building blocks of postpartum healing, recovery and health. Without enough protein, your body has a difficult time repairing tissues, providing protein to baby through breast milk, and staying full from meals.
How Much Protein Does A Woman Need While Pregnant
The protein requirement of a pregnant woman increases as the pregnancy progresses, and is the highest during the second and third trimester when the baby is growing rapidly. A womans protein requirements are considered as per the ideal body weight for her height and not as per actual weight. The ideal body weight in women can be calculated by this formula: Height 105 = Ideal body weight .
Now, for example, if a woman weighs 70 kgs, but her ideal body weight as per the WHO standards is 55 kg then protein requirements would be as per 55 kg.
The standard protein requirements of a woman increase trimester-wise, and they mentioned below:
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Best Premixed: Owyn Vegan Protein Shake
Easy to take on the go
No gluten, dairy, or soy
Not technically a protein powder
Contains 4 grams of added sugar
Pregnancy is exhausting so no judgment if you cant even muster the energy to blend a protein powder into a smoothie. Thats where premixed protein shakes like Owyn come in. Owyn Vegan Plant-Based Protein Shake makes meeting protein needs simple. All you have to do is unscrew the top and drink up. One 12-ounce bottle has 20 grams of protein, five grams of fiber, four grams of sugar, 535 mg of plant-based omega-3s, and 180 calories. Thats a lot of nutrients in one small drink.
Owyns protein blend sources include pea, organic pumpkin seed, and organic flax oil. Choose from creamy, delicious flavors like Dark Chocolate, Cookies & Creamless, or Smooth Vanilla, which are sweetened with monk fruit and organic cane sugar. Owyn is certified vegan and gluten-free, as well as allergy-friendly so it can easily fit into a variety of diets. You wont find dairy, soy, peanut, tree nuts, or wheat in their shakes either. Add one to breakfast to boost protein, have it as a snack, or enjoy it as a post-dinner dessert.
Servings per container: 1 | Type of protein: Pea, Pumpkin Seed, Flax | Grams of sugar per serving: 4 | Grams of protein per serving: 20
Country Regulations On Protein Powders
In the USA, protein powder is regulated by the FDA , but its classed as a food or dietary supplement.
This means that its not regulated in the same way as food, and its down to the protein powder manufacturers themselves to evaluate the safety and labeling of the powder .
In the UK and EU its a similar set up, where protein powder companies are trusted to produce a safe product. One UK parenting website quoted a nutritionist advising that protein powder was not recommended in pregnancy, because many women already have sufficient protein in their diet, and consuming a powder may mean getting too much .
The European Food Safety Authority specifically investigated a proposed whey protein, and noted it was likely to be safe as a food, but only if the dosage and directions were followed .
In Australia and New Zealand, protein powders usually fall under section 2.9.4 of the Food Standards Code covering sports supplements. The code says that all such supplements should have a warning on the label, advising those who are pregnant to avoid use .
The law in Australia is undergoing a review and supplements may be more tightly controlled soon, but this as yet is unconfirmed .
In Canada, the Natural and Non-prescription Health Products Directorate means that regulation is better controlled, and any products that have been authorized for sale and considered safe in Canada will have a code on the label .
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What Are The Benefits Of Protein During Pregnancy
One of the most obvious benefits of protein powder is that it helps provide a quick and convenient source of protein for pregnant moms who may not be able to get enough through their diet alone.
And you can up the nutritional value by adding fruits, vegetables and even nut butters.
But protein also has some other benefits, including:
- It helps you feel full for longer periods of time.
- Contributes to blood sugar stability.
- Protein powder can help you maintain your muscle mass during.
- Pregnancy which is especially important if your exercise.
- Protein can help increase the immune system.
- Protein shakes can help pregnant moms who struggle with morning sickness or food aversions meet their caloric and nutritional needs.
- Collagen proteincan help improve joint health, nail and hair growth and even help prevent or reducestretch marks.
Can I Have Protein Whilst Breastfeeding
The Nutrient Reference Values for Australia and New Zealand recommend an increase of protein intake to 1.1g/kg body weight during lactation. For a 70kg female, this would equate to 77g of protein spread over the day. Adequate protein can usually be attained by consuming whole food protein sources such as meat, fish, eggs, dairy products, tofu, beans, nuts and seeds. Sometimes this isn’t always achievable and a protein supplement can be useful and convenient to ensure an adequate diet.
Its important to note that a protein powder as a sports supplement is not appropriate for infant formula.
Chapul Cricket Protein Powder
- Cricket powder is still a new concept in the United States, but it offers a lot of protein that is very bioavailable and sustainable. Its very high in iron and vitamin B12.
- Because the dried crickets are ground into a powder, there actually isnt anything gross about this type of protein. Its tasteless and just looks like any other type of protein.
- I use this protein powder daily in my Avocado Chocolate Smoothie.
- One thing to be aware of is crickets are arthropods so those with shellfish allergies may not handle this one well.
- Protein: 25 grams per 1/3 cup
Final Words On Protein Supplementation In Pregnancy
Protein powder supplementation in pregnancy is generally safe, but it is important for you to decide if you actually need it.
Aside from convenience and ease of use, protein supplements dont have any other beneficial effects on your pregnancy.
In other words, it is still important that you consume a healthy, well-varied diet.
Have you taken protein powder in pregnancy?
Why or why not?
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