Do you need a protein powder in pregnancy?
There are ingredients in commercial protein powders you want to avoid when pregnant, including artificial sweeteners and additives like caffeine.
Read why below.
As a general rule, most protein powder formulas are unsuitable for use when pregnant or breastfeeding, unless stated on the label.
Protein powders commonly contain sweeteners like sucralose, which have been proven to negatively affect our gut microbiome. The health of our gut microbiome is important for good health, and is especially important in pregnancy, as your infants microbiome is passed on from mother to baby.
Caffeine should be limited both during pregnancy and when trying to conceive, to a maximum total amount of 200mg daily. Other additives like singular amino acids, energy boosters are a no-no when pregnant. However, your protein needs in pregnancy do increase. The general Australian nutrition guidelines state 1.1g of protein for every kg of body weight.
On a personal note, pre-pregnancy I followed a completely plant-based (vegan) diet. During my twin pregnancy, I knew it would be difficult to eat my regular diet while managing pregnancy nausea, and meeting requirements for a multiple pregnancy. From this point I included free-range eggs and dairy (greek yoghurt was a winner) because of my increased needs. Fast forward to my third trimester of pregnancy at 80kg, my recommended protein intake would be 88g daily (that’s ALOT). US Dietitian Lily Nichols, author of the book “Real food in Pregnancy” advises needs are in fact MUCH higher than is estimated, at up to 2.2g of per kg of bodyweight. For me this would have been a whopping 176g of protein daily!
If you are struggling to meet your daily nutritional requirements in pregnancy; whether its due to low appetite, being short on time or experiencing nausea, a food-based protein can help you meet your daily needs. My favourite food-based protein is called Nutraorganics Thriving Family, which is child, pregnancy and breastfeeding-friendly. It is available in vanilla (my favourite) and chocolate, and may be added to smoothies. yoghurt or even pancake recipes to boost your protein content.
Ultimately when pregnant, you will include a wide variety of both plant and animal sources of protein. Your protein intake should always primarily come from food!
Worried about meeting your protein or nutritional needs in pregnancy? Book an initial session here and we can ensure your diet and supplement prescription meets the needs of both you, and your baby.