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The idea of trying a protein supplement for the first time, that too during pregnancy, made me nervous. But since it was necessary, I decided to reach out to some experts, and other pregnant women who were actually taking these supplements.
For a couple of weeks, I researched practically everything about protein supplements that are specifically meant for pregnancy.
After scanning through endless research articles, reviews, etc., and comparing more than 20 protein powders for pregnant women, I finally found some supplements that are safe, tested, and actually do their job quite effectively.
I've been taking these for some time now, and the results are fantastic. So, to help fellow pregnant ladies find a suitable protein supplement, here's my list of the Best Protein Powders For Pregnancy.
Editor's Choice
It is the best all-round protein powder for pregnant women, providing sufficient amounts of protein and ensuring the highest degree of safety for pregnant ladies.
Key Features:
• Provides 28 g protein in every serving
• Delicious flavors
• No artificial sweeteners
#2nd Best Choice
One of the best protein supplements for women who are looking for a low-carb and low-fat protein powder.
Key Features:
• Unflavored protein powder
• Minimum amounts of calories, fat, and carbs.
• 27g of protein
#3rd Best Choice
A good all-round protein shake for your antenatal protein needs. It has one of the most delicious flavors, you can find.
Key Features:
• Super-tasty and creamy vanilla flavor
• Completely gluten-free
• Mixed easily
Specifications:
Protein per serving: 28 grams of protein
Calories: 115
Carbs: 2 grams
Fat: 0 grams
Flavor: Chocolate Peanut Butter, Milk Chocolate, Vanilla, Cereal Splash, Strawberry, Salted Caramel, Cinnamon Pastry
Protein Source: Whey protein
Type: Isolate
The Transparent Labs 100 % Grass-Fed Whey Protein Isolate is based on a simple formula, with no hidden ingredients, and a high degree of efficacy to support all your protein requirements during pregnancy.
The number of vitamins and minerals being on the lower side is actually a good thing for pregnant women as consuming too much of these micronutrients is not recommended during this period.
Providing a massive 28 grams of protein in every serving, the ingredients, mixability, and taste of this protein powder are simply perfect, making it one of the best protein powders during pregnancy.
Pros
High-quality third-party tested ingredients that have shown excellent results for pregnant women in the past.
Despite containing no added flavors, the protein shake tastes extremely delicious.
The supplement contains no artificial sweeteners, preservatives, or processed components that can be harmful to pregnant women.
Cons
Specifications:
Protein per serving: 27 grams of protein
Calories: 115
Carbs: <1 gram
Fat: <1 gram
Flavor: Unflavored
Protein Source: Whey protein
Type: Isolate
Bulk Supplements is one of the most trusted names in this industry, producing more than 400 kinds of supplements at present. They offer high-quality supplements for almost all kinds of buyers, making them very popular among regular consumers.
If you're pregnant and looking for a safe unflavored whey protein supplement with very few carbs and fats, the Bulk Supplements Grass-Fed Whey Protein Isolate 90% is one of the best options you have.
It's got a balanced nutrient profile with 27 grams of protein and less than 1 gram of carbohydrates and fats.
With all essential amino acids present in the mix, it still manages to be one of the most simple, plain, and effective protein shakes for pregnant women.
The micronutrient profile is also quite balanced, not containing any unsafe vitamins or minerals.
Pros
Cons
Specifications:
Protein per serving: 15 grams of protein
Calories: 130
Carbs: 5 gram
Fat: 6 gram
Flavor: Vanilla
Protein Source: Whey protein
Type: Isolate
The Mommi - PreNatal Protein Shake is a delicious vanilla-flavored prenatal protein powder.
The product has been prepared under the guidance of expert obstetricians, gynecologists, and nutritionists.
Unlike other common protein shakes, this one is not chalky and is difficult to mix in water. You can prepare a creamy shake or delicious smoothies using this protein powder.
All-natural ingredients have been used to prepare the mixture, and no non-GMO ingredients are added.
The manufacturer suggests that every serving is completely gluten-free and that consuming one protein shake or smoothie per day during pregnancy will be sufficient to meet your protein needs during this period.
Pros
Cons
Specifications:
Protein per serving: 15 grams of protein
Calories: 150
Carbs: 5 gram
Fat: 6 gram
Flavor: Vanilla
Protein Source: Plant based
The Orgain Organic Plant Based Protein Powder is a safe and organic protein powder for pregnant women.
With 100% natural and safe ingredients, the protein powder is fit for vegans and contains a very low net carb quantity as well.
It is a gluten-free supplement with a creamy Chocolate Fudge flavor that tastes amazingly well.
Pros
Cons
Specifications:
Protein per serving - 18 grams of protein
Calories - 150
Carbs - 3 grams
Fat - 3 grams
Flavor - Vanilla
Protein Source - Plant Based
It is a reasonably priced organic supplement with a delicious flavor even without artificial sweeteners. It also provides you with a very good amount of protein with minimal ingredients and covers almost all essential amino acids.
Not just for pregnant women, the protein powder is also quite suitable for keto diet regimes, indicating that it does not elevate your blood sugar levels to an unwanted level.
Overall, it is a pretty decent product with good reviews and lots of healthy ingredients.
Pros
Cons
The Safety of Protein Powders for Pregnant Women
The safety standards of protein powders for pregnant women are very well established.
The fact that pregnancy places huge physiological stress on the body makes it necessary for women to remain nourished all throughout their term. [1]
The only safety concerns that arise with respect to protein powders and pregnancy are related to the additional components that may be present in a specific protein supplement. [2]
For instance, many protein supplements aim at performance enhancement for athletes and regular trainers, and thus, a regular post-workout protein powder will contain additional items such as important vitamins and minerals to boost muscle growth, immunity, etc.
A pregnant woman would not necessarily require such additives in the prenatal period. An unregulated intake of such supplements can be harmful to women in the course of their pregnancy.
If you are able to spot a protein powder that has undergone third-party testing especially for antenatal vitamins, unnecessary metal extracts, etc., you can surely consume that supplement to keep your body nourished and prepared for delivery.
Protein Supplement Ingredients That Pregnant Women Should Avoid
1
Artificial Sweeteners
The consumption of common artificial sweeteners, like sucralose, saccharin, aspartame, etc., is usually contraindicated for most pregnant women. [3]
This is because artificial sweeteners are found to interfere with the functioning of the thyroid gland, which is of extreme importance during and after pregnancy.
Moreover, by altering the gut biome composition, some artificial sweeteners invariably contribute to raising the blood sugar levels rather than keeping them under control.
2
Untested Herbs
Plant-based powders are considered good for pregnancy, but their ingredients should always be well-researched.
A protein powder having a proprietary blend with unknown herbs in it is a certain red flag when it comes to protein powders for pregnancy. Any protein powder claiming to be 'natural and 'organic' is not always beneficial for a pregnant lady.
Therefore, to remain on the safer side, pregnant women should avoid consuming prenatal protein powders with herbs that do not have any proven benefits. [4]
Factors to Consider Before Buying a Protein Powder For Pregnant Women
Based on in-depth market research and responses from women who had themselves taken protein supplements at the time of pregnancy, here are some points that you should keep in mind before finalizing a protein powder.
1. The Source Is Very Important
The source of protein is important because it decides how easy or difficult it would be to digest and absorb the protein. Whey Protein powders are generally the safest option for pregnant women. [5]
However, if you plan to consume a plant-based protein powder, you should go for a supplement that has brown rice or pea protein. These sources are safe for pregnancy, and also provide a full range of essential amino acids.
As stated before, refrain from buying supplements with processed soy isolates.
Dairy-based proteins take a little longer to get digested. However, if you still want to go for one, you should select a 'grass-fed protein powder.
2. Good Taste and Palatable Protein Supplements
Good taste and exciting flavors are as important for pregnant women as they are for teenagers.
Like I said before, there are a whole lot of physiological changes in the body during pregnancy. Taste changes are very common in women during this period, and thus, giving them a supplement that tastes bad would not be a great idea.
Of course, you've got to take care of the fact that just for the sake of taste and flavors your supplement does not contain any added artificial sweeteners.
Some unflavored options are also quite good because their innate taste is somewhat palatable.
3. Pricing
If you're pregnant, you must be knowing how many extra brands tend to charge just in the name of 'safe pregnancy products'.
While there is no doubt that it is better to pay for added safety than regret later, there are affordable options in the market too. You should study every option before finalizing a protein powder.
Conversely, if you're seeing a protein supplement being sold at super cheap rates, there are chances that the product quality will turn out to be dismal eventually.
The third-party testing results and other parameters to check the safety of a supplement should always be at the back of your mind.
Addressing the Controversy
The biggest controversy around protein powders for pregnancy is the lack of regulation from a competent organization like the FDA.
This way, there are chances of the unknown, and possibly harmful ingredients like mercury, BPA, etc., being present in these supplements. It is a calculated risk, but not regulation from the FDA does not mean that every brand sells unsafe protein powders.
Not having an approachable resource for understanding what is acceptable and what isn't is a problem that in a way nurtures these apprehensions.
The bottom line is that protein supplements are not unsafe for pregnant women.
However, one has to make a conscious decision of selecting a protein supplement manufactured by a reliable brand, which has a protein source that you are familiar and comfortable with. Ideally, whey protein or pea protein (plant based protein) are safe for pregnancy and can be consumed without any apprehensions.
Moreover, a supplement with a short ingredients list is always better. This means that added vitamins, minerals, caffeine, sweeteners, etc., are the real things that can harm the body during pregnancy and not protein per se.
Many doctors themselves recommend protein shakes during pregnancy, thus, you can ask your doctor for better and more reliable advice regarding supplements.
FAQs
Is whey protein safe for pregnancy?
Whey protein isolates are considered the best for pregnant ladies. Ensuring that your Whey protein powder is free of any harmful additives is important for the safety of pregnant women.
Are plant based proteins beneficial during pregnancy?
Plant based proteins have lower calories and fat content than animal proteins. If taken from a healthy and reliable source, these proteins can provide excellent all-round nourishment during pregnancy.
What are some of the best protein sources for pregnant women?
Protein derived from eggs, milk, peas, brown rice, etc., is the safest for pregnant women.
Conclusion
So, this was my list of the best protein powders for pregnancy.
The Transparent Labs 100 % Grass-Fed Whey Protein Isolate is quite convincingly the #1 protein powder for pregnant women. It has a blend of extensively tested ingredients that are highly safe and effective.
The supplement has a short but very reliable list of ingredients, delivering an enormous amount of protein per serving with no additives at all.
Bulk Supplements Grass-Fed Whey Protein Isolate 90% is also a good option. A plain and simple powder with good amounts of protein.
Riddhi Rayekar ‧ Nutritionist & Health Coach
Riddhi is a certified nutritionist with more than a decade of experience of changing people's lives with nutrition and diet. She love to help people with clients to achieve their personal goals.
References:
1. American College of Obstetricians and Gynecologists, Nutrition During Pregnancy, retrieved from www.acog.org/womens-health/faqs/nutrition-during-pregnancy
2. Eva Dasher, Erin Hinga, M.S., R.D., Protein during pregnancy, retrieved from https://www.babycenter.com/pregnancy/diet-and-fitness/protein-in-your-pregnancy-diet_1690
3. Eliza Pope, Gideon Koren, MD FRCPC FACMT, Pina Bozzo, Sugar substitutes during pregnancy, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4229159/
4. Lisha J. John1, Nisha Shantakumari, Herbal Medicines Use During Pregnancy: A Review from the Middle East, retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4561638/
5. Valinda Riggins Nwadike, MD, MPH, Noreen Iftikhar, MD, Consuming Protein Powder During Pregnancy for a Nutritional Boost, retrieved from https://www.healthline.com/health/pregnancy/protein-powder-for-pregnancy
