Pregnancy is a time when nutrition becomes a top priority, as the growing baby relies entirely on the mother for essential nutrients. Among these, protein plays a crucial role in supporting foetal development, maternal health, and overall pregnancy outcomes. With the increasing popularity of protein powders as dietary supplements, many pregnant people wonder whether they should incorporate these products into their diet.
The Importance of Protein During Pregnancy
Protein is essential for the growth and development of fetal tissues, including the brain, and for the production of maternal tissues, such as the uterus and breasts. Adequate protein intake is also vital for the production of hormones, enzymes, and antibodies, all of which support a healthy pregnancy. According to the Australian National Health and Medical Research Council (NHMRC), pregnant people need an increased amount of protein to support these physiological changes. The recommended dietary intake (RDI) for protein during pregnancy is about 1 gram of protein per kilogram of body weight per day for people in their second and third trimesters, which equates to roughly an additional 14 grams of protein per day compared to non-pregnant women. For example, if you weigh 60kg, your daily protein requirement would be 60g. However, some studies even suggest a higher requirement, spanning from 1.2g/kg during the early stages (~16 weeks) and 1.52g/kg during the later stages (~36 weeks) to account for the ever changing needs and rapid growth. It is important to consult a healthcare professional, such as a dietitian, to ensure you are consuming the correct amount of protein during your pregnancy.
Protein powders can be a convenient way to meet increased protein needs, especially for those who may struggle to obtain sufficient protein through whole foods alone. However, it is important to choose protein powders carefully and use them appropriately.
Types of Protein Powders
There are several types of protein powders are available, including:
• Whey Protein:
A complete protein derived from milk, containing all essential amino acids. It is quickly absorbed and commonly used.
• Casein Protein:
Also derived from milk, casein is digested more slowly than whey, providing a steady release of amino acids.
• Plant-Based Proteins:
These include pea, hemp, brown rice, and soy protein, suitable for vegetarians, vegans, or those with dairy intolerances. Each type has its own benefits and potential considerations during pregnancy.
Are there any benefits of using protein powder during pregnancy?
Protein powders offer a quick and easy way to boost protein intake, especially for busy or nauseous pregnant people who might find it challenging to prepare and consume whole foods. Some protein powders are fortified with additional vitamins and minerals that are beneficial during pregnancy, such as calcium, iron, and folic acid. This can be a helpful way to consume these key nutrients, however this should also be done with caution.
Sometimes you can “double dip” when taking protein powbiders, along with your prenatal vitamin and reach excess levels of nutrients putting you at risk of toxicity.
High-quality protein powders (particular casein and isolate blends) are typically easy to digest and can be helpful for those experiencing morning sickness or food aversions.
Read more about protein powder and gut symptoms.
Is it safe to take protein powder in pregnancy?
While protein powders can be beneficial, there are several important considerations to keep in mind:
- Quality and Purity: Not all protein powders are created equal. Choose products that are free from artificial additives, sweeteners, and fillers. Look for third-party testing or certification to ensure product safety and quality. Be cautious of products with added herbs, botanicals, or other ingredients that may not be safe during pregnancy. Always check labels and consult with a healthcare provider. Some protein powders, particularly plant-based ones, have been found to contain heavy metals like lead and arsenic. Choose reputable brands that test for contaminants.
- It is also important to note that protein powders are a supplement. This means they should add to your already varied diet, rather than replace other nutrients. Consuming too much protein can strain the kidneys and may lead to dehydration, particularly in pregnancy when your body is doing it’s best to support both you and a growing baby.
- Gestational Diabetes Mellitus (GDM) Risk: One study found that the use of protein powder supplements was potentially associated with an increased risk of GDM, specifically in cases where isolated fasting hyperglycaemia (IFH) was present. This could potentially be due to the supplementation of protein powders that included other ingredients such as refined carbohydrates which may impact blood sugar levels. It is important to notify your GP or consult a dietitian if you have diabetes or have elevated blood glucose levels to guide you through any supplementation or dietary changes.
Can I get enough protein from my diet?
Food first is the approach that you should always take. There are many great places to get protein in your diet! Most people don’t need a protein supplement or protein powder.
See my list below for some of the most common protein rich foods:
Plant-based
- Nuts and seeds (including chia, linseed, sunflower, and pepita seeds, etc)
- Nut butters (e.g. peanut, almond, cashew)
- Almond or soy ice cream/yoghurt
- Dips like hummus, tahini
- Legumes (chickpeas, beans) and lentils
- Lupin flakes
- Meat alternatives (e.g. tofu, tempeh, edamame, falafel, etc)
- Nutritional yeast
- Soy and pea milk
- Wholegrains (e.g. oats, multigrain bread, quinoa)
Animal-based
- Eggs
- Red meat (beef, lamb, kangaroo)
- Poultry (Chicken, turkey)
- Pork
- Fish and seafood
- Dairy products including cheese (e.g. cottage cheese), yoghurt (e.g. greek yoghurt) and cow’s milk
However if you are still struggling with your nutrition intake in pregnancy, you should book in with a pregnancy dietitian. If you do decide to go down the protein supplementation path, there are a few guidelines to follow
- Choose a protein powder that is as plain as possible. A good start is to go for a classic, gold standard, whey protein isolate (e.g. Tru WPI 90 – Whey Protein Isolate).
- Otherwise, look for brands that are well-known for providing products and care tailored to the pregnancy and breastfeeding period (e.g. Kin’s Essential Protein Powder: Designed for pregnancy and to be safe for mums and the baby, which uses high quality whey protein concentrate to provide 22.4g protein per serve).
- A plant based protein powder also might be an option. Soy protein isolate is made from soy beans. As soy beans are a great source of plant based protein, this can be a nice alternative for those who follow a vegetarian or vegan diet. Pea protein can also be a good option. Made from split peas, pea protein is estimated to have around 78% total protein content, and it contains nearly all the essential amino acids.
The Verdict:
Protein powders can be a convenient and effective way to meet increased protein needs during pregnancy, but they should be used with caution and under the guidance of a healthcare provider. Prioritise food sources of protein as these are the best way to meet protein needs, and to ensure a balanced diet during pregnancy. If you are choosing a protein powder, choose high-quality products that have been heavy metal tested, and be mindful of added ingredients.
