Choosing the Best Protein Powder for Pregnancy: Ingredients, Safety Considerations, and Risks
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Pregnancy is a time when nutrition takes center stage, and ensuring that we meet daily protein requirements is crucial for a baby’s growth and development. Protein powders can be a convenient way to supplement the diet, but not all protein powders are created equal—especially when it comes to pregnancy.
In this post, we’ll explore the best protein powders for pregnancy, key ingredients to look for, safety considerations, and potential risks.
Why Protein is Essential During Pregnancy
Protein is essential for a healthy pregnancy among many other vital nutrients, including folate, choline, vitamin D, and more. Protein is also a building block during the growth of tissues and cells, including the baby’s brain, vital organs, muscles, and the mother’s placenta. It supports the production of maternal hormones that regulate pregnancy and is a key component for maternal immune support and maintaining satiety.
While the recommended dietary allowance (RDA) of protein for non-pregnant women is only 0.8 grams of protein per kilogram of body weight, the recommended amount of protein per day during pregnancy increases to 1.1 grams per kg of body weight at a minimum. Many researchers believe that optimal protein needs are actually much higher, but more research is needed.
Depending on your trimester, activity level, and weight, the goal is about 75-100 grams of protein daily. Most women can meet their protein goals with protein-rich foods, including lean meats, fish, eggs, dairy products, legumes, nuts, and seeds. However, for some, especially those following a plant-based diet, adding protein powder can help close potential protein gaps in the diet.
Incorporating protein shakes into your routine or adding protein powder into baked goods like pancakes and muffins can make it easier to meet these needs, but the type of protein powder you choose matters.
Types of Protein Powders for Pregnancy
Not all protein powders are created equal. There are many differences in protein sources for protein powders. For example, some plant-based protein sources are not considered “complete,” meaning they do not contain all nine essential amino acids that our bodies cannot produce on their own.
Some people prefer organic protein powder for pregnancy due to concerns about pesticide use. (**The topic is a subject of much debate, but current research doesn't support the idea that organic food is significantly more nutritious.)
Let’s take a look at a couple of the main sources of protein found in powders:
Pea Protein Powder: A complete, plant-based protein option derived from yellow peas.
Soy Protein: A complete, non-animal protein made from soybeans that is a great option for vegetarian pregnant women.
Bovine Protein Powder (or Beef Isolate Protein): A complete animal-based protein derived from cows that is dairy, soy, and gluten-free.
Whey or Casein: These are complete, animal-based protein powders made from the proteins found in cow’s milk.
Collagen Protein: Another animal-based protein made from the connective tissues of cows (bovine), fish, or chicken (**while providing excellent support to hair, skin, joints, and gut health, it is not a complete protein).
Plant-Based Protein Powders:
Other plant-based protein powders, such as those made from rice, hemp, pumpkin seed, chia seed, or a combination of plant proteins. They’re ideal for vegans or those avoiding animal-derived products.
Are Protein Powders Safe in Pregnancy?
When choosing a protein powder for pregnancy, it's important to prioritize safety, quality, and nutritional value. While protein powders can be a helpful addition to your diet, keep these considerations in mind:
Allergy-Friendly: If you have a food allergy, make sure the protein source that you choose is free from those allergens.
Excess Protein: Consuming too much protein can strain the kidneys and lead to dehydration. Stick to the recommended daily intake and serving amount.
Heavy Metals: Some protein powders, especially plant-based ones, may contain trace amounts of heavy metals like lead or arsenic. Choose reputable brands that undergo third-party testing and include Clean Label Certifications like NSF Certified for Sport or Informed Choice
Extra Additives: Avoid protein powders with artificial flavors, artificial sweeteners (like aspartame or sucralose, added sugars, fillers (like maltodextrin and starches), or other unnecessary additives.
** If in doubt, consult your healthcare provider: Always discuss with your healthcare provider before adding protein powders to your pregnancy diet if you have any concerns.
Best Protein Powders for Pregnant Women
When choosing a pregnancy-safe protein powder, it is important to read labels and consider the following:
Protein Content: Some powders include added fats, carbs, vitamins, and minerals, which can be beneficial, but if youre going to use a protein powder, you want it to deliver enough protein so it’s worth the expense and effort. With that in mind, look for products with protein content of at least 20-25 grams per serving.
Complete Protein Source: Look for a protein powder that is considered complete (many plant-based protein powders combine several sources of proteins to make the powder “complete”).
Minimal Ingredients: Most high-quality protein powders usually have fewer than 5-10 ingredients.
Flavors: Some people prefer to have flavored powders like vanilla protein powder or chocolate protein powder to help make protein powders more enjoyable. Opt for brands that use natural rather than artificial flavors and avoid artificial sweeteners.
As a registered dietitian and mom, a few of my favorite pregnancy-safe protein powders include:
Orgain Plant-Based Protein Powder:* A complete protein source with 21 grams of protein per serving, made from a protein blend containing organic peas, brown rice, mung bean, & chia seeds. It is vegan, allergy-friendly, non-GMO, and free from artificial colors, flavors, sweeteners, and preservatives. Third-party tested for safety.
NOW Foods Whey Protein Isolate Powder:* A dairy-based, complete protein powder with 25 grams of protein per serving. Extensively tested for safety.
Equip Beef Isolate Protein Powder:* A complete, animal-based protein source with 20 grams of protein per serving. Free from gluten, dairy, soy, artificial sweeteners, and preservatives. Third-party tested for safety.
Ritual Essential Protein Shake:* A complete, plant-based protein supplement with organic pea protein with 20 grams of protein per serving. Made with clean, traceable ingredients. Also includes choline - an essential nutrient during pregnancy for brain development in babies.
Benefits of Protein Shakes During Pregnancy
Protein shakes are a quick and easy way to boost your protein intake while pregnant. Combine protein powder with fruits, nut butter, and/or greens for a nutrient-packed snack. Using different flavors like chocolate and vanilla can satisfy cravings while providing essential nutrients.
While there are many benefits to making a protein shake while pregnant, it is important to remember that they should complement your diet rather than replace whole meals, and they do not negate the need for a prenatal vitamin. Whole foods provide essential fiber and micronutrients that powders may lack.
As a addition to an otherwise healthy prenatal diet, try adding a scoop of chocolate protein powder to this delicious, nutrient-dense Chocolate Cherry Smoothie or a scoop of vanilla protein powder to this tasty, fiber-rich Melon Peach Creamsicle Smoothie.
Final Thoughts…
The best protein powder for pregnancy is one that helps your meet your prenatal nutrition needs while being free from harmful additives. It’s also important that you tolerate and enjoy the taste! Whether you prefer a protein made from animal products or a plant-based protein powder, prioritize high-quality, third-party-tested options.
Adding a safe, pregnancy-friendly protein powder to your diet can be a delicious way to support your health and your baby’s development. With the right choice, you can stay energized and support your growing baby every step of the way.
Thanks for reading!