Can you have protein powder while pregnant?

During pregnancy, nutrition plays a crucial role in supporting both the mother and the growing baby. As a woman’s body undergoes significant changes, a healthy, balanced diet becomes essential. One question many expectant mothers have is: Can you have protein powder while pregnant? This guide will delve into the importance of protein during pregnancy, the best sources of protein, and the role of protein powders.

Are Protein Powders Safe During Pregnancy?

Protein powders during pregnancy can be a convenient way to help meet protein requirements, especially if whole food sources are insufficient. However, not all protein powders are created equal. When considering adding protein powder to your diet, keep the following points in mind:

• Quality Matters: Choose protein powders made from clean, minimal ingredients like whey, soy, pea, or hemp protein.

• Watch Sugar Content: Many protein powders contain added sugars. Opt for those sweetened with natural alternatives like stevia or monk fruit.

• Moderation is Key: While protein powders can be useful, consuming too much protein during pregnancy can lead to complications. Studies have shown that high protein and low-carbohydrate diets may increase the risk of gestational diabetes and have been associated with slower baby growth.

There are so many protein powders on the market to choose from. They typically are not inexpensive, which can make it difficult to try some out to see what you like. Here are some options tested by pregnant people.

The Importance of Protein During Pregnancy

A pregnant woman’s daily protein intake should be at least 80 grams. Protein is fundamental for numerous functions, including the growth and development of the baby, maintaining the mother's health, and supporting increased blood volume. A diet rich in whole foods, including good carbohydrates, healthy fats, and protein, is recommended for optimal health.

Healthy Protein Sources

Here are some excellent options to meet your protein needs during pregnancy:

Meat

• Fish – cold, deep water, 1 oz., 7 g

• Turkey – organic, 1 oz., 7 g

Legumes

• Tofu, ½ c, 10 g

• Whole beans, ½ c, 7 g

• Firm tofu, ½ c, 20 g

• Lentils, ½ c, 9 g

• Tempeh, ½ c, 16 g

• Refried beans, ½ c, 8 g

• Seitan, ¼ c, 14 g

• Garden burger, 1 patty, 11 g

• Textured vegetable protein, ½ c, 11 g

• Soy burger, 1 patty, 11 g

Grains

• Amaranth, ½ c, 14 g

• Oats, ½ c, 3 g

• Barley, ½ c, 10 g

• Quinoa, ½ c, 11 g

• Buckwheat, ½ c, 3 g

• Brown rice, ½ c, 3 g

• Millet, ½ c, 4 g

• White rice, ½ c, 3 g

• Dark rye flour, ½ c, 9 g

• Soy flour (low-fat), ½ c, 20 g

Dairy (low-fat)

• Yogurt, 1 c, 8-14 g

• Fruit yogurt, 1 c, 8 g

• Frozen yogurt, 1 c, 8 g

• Ice cream, 1 c, 8 g

• Cottage cheese, ½ c, 12 g

• Hard cheese, 1 oz, 7 g

• Cream cheese, 2 T, 2 g

Non-dairy Substitutes

• Soy milk, 1 c, 6 g

• Soy cheese, 1 oz, 4-7 g

• Amasake, 1 c, 3-4 g

• Soy yogurt, 1 c, 6 g

• Rice milk (not a high-protein food), 1 c, 1 g

Eggs

• Egg, whole, 1, 7g

• Egg, white, 1, 4 g

• Egg substitute, ¼ c, 7 g

Nuts & Seeds

• Nuts, ¼ c, 8 g

• Nut butter, 2 T, 8 g

• Seeds, 2 T, 3 g

• Seed butter, 2 T, 5 g

Miscellaneous

• Vegetables, 1 C, 2-5 g

• Protein powder, 1 T, 9-15 g

• Fruits, 1 oz, 26 g

• Whole-grain bread, 1 slice, 4 g

• Spirulina, 1 t, 8 g

• Flour tortilla, 1 oz, 16 g

• Miso, 1 T, 3 g

• Brewer’s yeast, 1oz, 11 g

Find the Right Balance for Your Diet

While protein powders during pregnancy are safe normally, it is possible to have too much protein in pregnancy. A study in Scotland that’s referenced in this 2014 review of research showed that pregnant women who consumed too much protein and too few carbs had slower-growing babies. This is also one reason why the keto diet isn’t recommended while you’re pregnant.

A 2018 study also found that pregnant women on a high-protein and low-carbohydrate diet had a higher risk of gestational diabetes.

To sum it up, while you can have protein powder during pregnancy, it’s essential to choose high-quality options and maintain a balanced diet. Focusing on whole food protein sources will help ensure you and your baby thrive.

If you're considering protein powder, it might be easier to enjoy whole food protein sources. If you often find yourself reaching for smoothies or protein shakes, consider switching it up with nuts or legumes instead. Always consult with your healthcare provider or a nutrition expert to tailor your dietary choices to your unique needs.

Consult the Professionals at TCBC

If you're interested in optimizing your nutrition during pregnancy, consider consulting with Twin Cities Birth Center. We offer appointments with professionals who specialize in maternal care and nutrition. For any further guidance, don’t hesitate to reach out for tailored advice. Your health and your baby’s well-being are paramount!