How To Use Them
To use protein powder, either blend the powder with your favorite fruit to add sweetness , or feel free to add your own pregnancy-safe sweetener .
Protein shakes are particularly great for pregnancy if youre feeling nauseous from morning sickness. Sometimes drinking your nutrition can be easier to tolerate than chewing whole meals.
Smoothies with protein powder can also be great after youve given birth and breastfeeding. See my list of the best breastfeeding smoothies!
Dont forget to add your leafy greens for a nice source of folate. If you have a sensitive stomach, you can always steam your greens to make them easier to digest. I outline this process in my Kale Berry Smoothie recipe.
If youre trying to increase your iron stores, make sure to try my Iron Rich Smoothie.
You may also want to check out my complete list of clean eating smoothies for different ways to use your protein powder.
Dangerous Additives Of Whey Protein Powder
Many whey protein products have unnecessary and potentially harmful additives in their products for pregnant women.
Saccharin or other artificial sweeteners are commonly added to protein powders. It is recommended that pregnant women limit artificial sweeteners during pregnancy.
Some protein powders are manufactured for athletes, and thus contain additives meant to boost energy . These additives could prove detrimental to both the mothers and infants health, so its wise to avoid them.
Are There Any Risks When Consuming Protein Powders During Pregnancy
It’s worth keeping in mind that relying on protein powders as your primary source of protein could mean you are accidentally ingesting too much protein, especially if it is a pure protein powder, which may counteract any health benefits and in fact be harmful.
In addition, a low carbohydrate intake is not recommended for most people but especially for pregnant people.
With this in mind, you want to ensure you aren’t accidentally forgetting to add carbohydrates and fats to your diet as well.
Adding protein smoothies to your diet is great, as long as you’re mindful of continuing to eat balanced and nutritious meals outside of that, too.
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Avoid Having Too Much Protein
While protein needs are higher during pregnancy, the report in âFood and Nutrition Researchâ notes that âtooâ 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 person’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.
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 powder, 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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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 that 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.
Significance Of Having Protein During Pregnancy
Protein is vital for the growth of the fetus. It aids in the growth of tissues, hair, nails, and even the brain of the baby. For the mother, protein is vital for breast and uterine tissue growth, and to support the baby. Since protein also plays a vital role in increasing the blood supply in the pregnant womans body, pregnant women must ensure sufficient protein intake. When the mothers protein intake is below the minimum requirement, she can experience a protein deficiency, and the growing baby will be deriving its needs from the mothers body reserves. A pregnant woman needs to ensure her diet is well balanced and she consumes all-important nutrients. Else, both she and the baby will suffer health-wise.
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Top 10 Protein Powder For Pregnant Women
Protein powder for pregnant women, whey protein powder for vegetarians or vegans, or pea protein powder for plant-based diets? Youre in luck with this quick guide, which will help you decide what type of protein powder may be right for you. Protein powders are often marketed to support the health of peoples muscles and increase their energy. Still, there are plenty of other benefits to these easy-to-digest supplements. Some people cant get enough protein from a normal diet alone and need a supplement to meet their dietary needs. Others have busy schedules that make it difficult to consume adequate food each day. So, if you are looking forward to adding more nutritional elements such as protein powder, here is the list of Best Protein Powder for Pregnant Women in India. and organic protein powder
Considerations When Choosing Protein Powders For Pregnancy
When deciding on the best protein powders, here are a few things to look for:
- Artificial sweeteners or added sugar-
Many protein powders are sweetened with a variety of sweeteners including both natural and artificial.
A diet high in sugar during pregnancy can lead to unhealthy weight gain, gestational diabetes and fetal macrosomia .
It is best to choose a protein powder that is lower in sugar and artificial sweeteners.
Adding a banana or other fruit to your protein shake will give it plenty of sweetness and extra nutrition as well!
While I would never suggest eliminating sugar from your diet completely, it is much wiser to get it from sources other than your protein powder.
- Thickening Agents
To provide protein powders with more flavor and texture, they often contain things like artificial flavoring, coloring, and thickeners.
Common thickeners could be labeled as:
Carrageen is a seaweed that is used as a thickener and stabilizer to help protein powders mix better.
While it is a natural substance, it has been shown to increase inflammation in the body and trigger ulcerations and bleeding.
It has also been linked to some cancers.
I suggest using soy protein powders should be used with caution because they are often genetically modified and exposed to pesticides.
Soy protein contains something called phytoestrogens which mimic the bodys own estrogen.
Some studies show that high intake of phytoestrogens may disrupt the bodys hormonal balance.
- Vegetable Oils and Added Fats
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How Much Protein Do You Need During Pregnancy
Pregnant women need to consume at least 70 to 100 grams of protein a day depending on their body weight and stage of pregnancy. To put this into perspective, a serving of Bulk Nutrients Earth Protein contains 23.5 grams of protein per serve. So one serving a day of this veggie protein could be all you need to reach your daily protein goal.
If you struggle to increase protein content in your diet, there are plenty of ways you can include protein at every meal.
- Add protein to fruit or choc based smoothie
- Cook protein into baked goods
- Have a shake in your favourite flavour on the go
- Add a protein source to your salad at lunch or a hot meal at dinner time. Eg, lean meat, legumes like chickpeas, tofu or nuts.
Planning ahead of time and being prepared will also help overcome this, it can be easy to add some protein to your smoothie or adding a protein source to your pasta dish!
Not All Protein Powders Are Created Equal
There are several types of protein powders available on the market, ranging from vegan protein powders , to animal-based protein powders, like whey protein. Heres where it gets tricky: Some protein powders contain shady additives and fillers that arent idealthink added sugars, artificial sweeteners, coloring, or preservatives. Whatever route you choose, youll want to look for a clean, high-quality protein powder that contains traceable ingredientsthe less additives, the better. Another thing to seek out? Brands that embrace third-party quality certification. That way, you can trust that whats on the label is whats in the product.
In addition to being Informed Sport Certified, Essential Protein Daily Shake Pregnancy & Postpartum is non-GMO, gluten-free, and dairy-freenot to mention specifically formulated to help support womens heightened nutrient needs during pregnancy and lactation. Made with pea protein from U.S.-grown peas to help build and maintain muscle L-methionine to provide a complete amino acid profile fermented sugarcane to add a touch of sugar-free sweetness and sustainably-harvested Madagascar vanilla to enhance the flavor experience, Essential Protein Daily Shake Pregnancy & Postpartum makes taking a protein powder as enjoyable as it is easy.*
Not a reduced calorie food
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Should I Consume Protein Powders While Pregnant
Protein powders are an easy way to meet the protein needs of a mother and growing foetus, however, adding any type of supplementation to the diet whilst pregnant should be first consulted by health professionals.
Once the go-ahead is given, you can then take steps in looking at a protein supplement that meets your requirements.
Fortified Minerals And Vitamins
Especially for women already taking a prenatal vitamin, they should avoid vegan protein powders high in added vitamins and minerals.
Because taking vitamins or minerals in more than it is required can be dangerous during pregnancy days. That can lead to miscarriage or cause congenital disabilities to your baby.
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Brands Of Clean Powder With No Added Ingredients
After searching through dozens of protein powders, I managed to put together a shortlist of them that only contain minimal ingredients and scored highly on the Clean Label Projects review of protein powders.
This is not a recommendation or endorsement of the following products since everyones dietary needs vary, but this should save you the trouble of reading loads of ingredient labels and help you make an informed choice.
If youre vegan or just want something with one single ingredient, then Now Foods make a protein powder made solely from peas, and have both an organic and non-organic version. The single ingredient is pea protein, and thats it.
Jay Robbs Unflavored Egg Protein only contains sunflower lethicin and flash-pasteurized egg white powder, and nothing else.
Jarrow Formulas Unflavored Whey Protein is similar and it only contains sunflower lethicin and whey protein derived from milk. View it on their site.
Importance Of Protein During Pregnancy
During pregnancy, the mother’s body changes to allow the baby and placenta to grow. Protein deposition in maternal and fetal tissue increases throughout pregnancy, particularly in the third trimester. Protein aids mothers in maintaining their own health while supporting increased growth of organs, blood supply and breast tissue to grow and nourish the baby.
Protein also ensures that other areas develop adequately, Including:
- Growth and repair of tissue
- Expansion of blood volume
- Ensuring muscles function properly
- Transporting oxygen
Protein and amino acids are important for development of the baby, but also for the mother. During pregnancy the mother goes through great physiological change, adequate protein is crucial for a healthy outcome.
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Is Homemade Protein Powder Safe When Pregnant
The other option besides buying branded products is, of course, to make protein powder yourself that way, youll know whats in it, and have more control over the ingredients.
Homemade protein powder is usually safe in pregnancy, but the considerations about not consuming too much protein are the same.
Theres no hard and fast rule about what to put into a homemade protein powder, but common ingredients are:
- Toasted and ground nuts
- Dried milk powder
- Ground oats or rice
There are plenty of recipes around, on both blogs and Youtube. Heres a popular nut-based one from Fusion Cooking:
Overall, if you need to use protein powder for dietary reasons or you just want a protein shake from time to time, then look for the highest quality, cleanest protein powder you can and be mindful of how much protein and other additives youre really getting.
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Healthbest Pregnabest Protein Powder For Women
Pregnant Protein Powder has amino acids and elevated protein. Many mothers consider it as the best protein powder for pregnant women in India. It helps during pregnancy and supports a growing baby. Besides, it caters to the mothers changing body when other sources of protein fall short. Further to this, it helps to manage blood sugar and weight. It is the best protein powder for pregnant women if they have protein deficiencies.
Ingredients: Vitamin B1, B2, B6, and Iodine.
How to consume: Take 2 to 3 teaspoons of powder in a scoop and mix it with milk or lukewarm water.
Benefits: Best for muscle building.
Flavor: Chocolate
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Fillers And Flavouring Agents
Xanthum gum, palatinose, guar guma and other ingredients that have zero nutritional value are some of the most common fillers. These are the substances that are added to the powders to add bulk when mixed into shake. Similarly, flavouring agents also lack any nutrition value and sometimes, are also not as natural as they claim to be.
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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Protein And Pregnancy: Balance Is Key
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.
High protein diets were also problematic. Research has found that it may increase the risk of preterm birth and fetal death. Excessive protein has also been linked to preeclampsia, a dangerous rise in blood pressure with many serious side effects for mothers and babies.
Maintaining protein during pregnancy within the recommended levels is the safest for both you and the baby. If you are struggling to get in enough protein, drinking whey protein shakes during pregnancy can help you meet your needs. But, if you are able to eat enough high protein foods then you may want to skip the additional protein powder.
How The Protein Powder Is Manufactured
What you eat during pregnancy and while breastfeeding is passed on to your baby in some form or another. Therefore, its very important to pay attention to how protein powder is manufactured.
Check the manufacturer of the protein powder and ensure the product is free of pesticides, chemicals and hormones. This is especially important when youre using dairy-based powders such as whey protein. Dairy products can contain traces of hormones such as bovine growth hormone which isnt good for your baby. Additionally, for any women with an intolerance to dairy, any whey-based protein powder is going to be unsuitable.
Most manufacturers will promote their choice of better manufacturing practices and protein sources. As a general rule of thumb if this is not listed or advertised then the source can be questionable.
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