Protein is often considered the building block of life, as the amino acids that compose protein are essential for creating new cells in the body. Since pregnancy is a time of growth and development, adequate protein intake is crucial to ensure a healthy pregnancy and baby.
Most women can meet their daily recommended protein during pregnancy through a variety of protein-rich foods, such as low-mercury fish, eggs, and meats. But for women with morning sickness or food aversions, getting that much protein can be tricky. Protein powders may provide a temporary solution to help them maintain their energy and protein levels until their symptoms subside.
How Much Protein Do I Need?
As you can imagine, protein needs increase during pregnancy to help support the growing baby. Traditionally, the Recommended Dietary Allowance (RDA) for protein during pregnancy is 1.1 grams of protein per kilogram of body weight per day, regardless of the stage of pregnancy. This means that a 150-pound pregnant woman would need about 75 grams of protein per day. For reference, one hard-boiled egg or one ounce of meat is about seven grams of protein.
There are consequences of consuming too little or too much protein during pregnancy.
Recent research, however, has shown that not only are protein recommendations for pregnant women too low, but the amount of protein that pregnant women need to consume depends on how far along they are in their pregnancy. The new protein requirements were determined to be 1.22 grams of protein per kilogram of body weight in early gestation (11-20 weeks pregnant) and 1.52 grams of protein per kilogram of body weight in late gestation (31-38 weeks pregnant). This means that our 150-pound pregnant women would need about 83 grams of protein daily in the first half of her pregnancy and about 104 grams in the second half.
It is also important to note that there are consequences of consuming too little or too much protein during pregnancy. Inadequate (less than 10 percent of your calories) and excessive (more than 35 percent of your calories) protein intake during pregnancy have both been shown to impair the baby’s growth, resulting in low birthweight or causing them to be small for gestational age. This can increase a child’s risk for developing renal disease, cardiovascular disease, or diabetes later in life.
When Should I Consider Supplementing with a Protein Powder?
Protein powders are typically thought of as a way to help body builders “bulk up.” But protein powders can also help women who are pregnant meet their nutrient needs. This is especially true for women suffering from nausea, vomiting, or food aversions during pregnancy.
If you are suffering from morning sickness, a protein shake made with protein powder may be a good option for you to get additional calories and protein.
But remember that, just like all other supplements, protein powders are not meant to be a replacement for a nutrient-dense diet. Therefore, it is important to continue to eat a healthy, balanced diet with a variety of protein-rich foods that are appropriate for pregnancy. If you can, it is best to get your protein from real foods to ensure you are getting all of the amino acids, vitamins, minerals, and essential fatty acids that you and your growing baby need. It is additionally important to make sure that you talk to your OB-GYN or primary care provider before starting any supplements, including protein powders.
What Should I Look for in a Protein Powder?
Not all protein powders are the same. Some are fortified with vitamins and minerals, while others have ingredients that are not safe during pregnancy, such as heavy metals or pesticides. There are basic things that all pregnant women should look for in a protein powder:
1. Avoid added sugars. Many protein powders have added sugars to enhance their flavor and appeal. However, it is recommended that everyone, including pregnant women, avoid consuming added sugar in excess. Instead, choose an unflavored protein powder without added sugars and blend it with milk or yogurt and your own flavorings, such as extracts, spices, or fruit.
2. Look for added vitamins and minerals—and generally avoid them. Some protein powders are fortified with vitamins and minerals. If you are already taking a prenatal vitamin (which you hopefully are), I recommend avoiding fortified protein powders to ensure you are not getting too much of a particular vitamin or mineral. This is especially true for vitamin A, which can cause birth defects when consumed in excess during pregnancy.
Choose an unflavored protein powder without added sugars and blend it with milk or yogurt and your own flavorings, such as extracts, spices, or fruit.
3. Find out the source of protein. Protein powders can get their protein from a variety of different sources, including milk, soybeans, rice, or pea. If you are pregnant, I recommend avoiding a soy-based protein powder, since soy can inhibit mineral absorption and interfere with protein digestion. Instead, opt for a whey-based, pea-based, or rice-based protein powder.
4. Choose a protein powder that has been third-party tested. Protein powders are considered “dietary supplements” by the Food and Drug Administration (FDA), which means that they are not regulated for the safety, quality, or quantity of their ingredients. To verify that the protein powder brand is trusted and someone other than the manufacturer is vouching for its quality, choose a protein powder that has been third-party tested. Typically, protein powders that are third-party tested will have this noted on the label of the container.
5. Read the nutrition label. The nutrition label is the best way to know what is in a protein powder. Choose a protein powder with few ingredients and avoid any products that have ingredients that you do not recognize or cannot pronounce.
Overall, protein powders can be safe supplements during pregnancy, as long as they are chosen with caution and with the guidance of your doctor or dietitian. But unless you are unable to meet your protein requirements through food, it is best to focus on consuming real foods and choosing a variety of protein-rich foods to get all of the nutrients you and your baby need throughout your pregnancy.
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