A mom is always trying to find ways to make her busy life more efficient! This is especially true when trying to get enough protein into your diet. Whether you’re a nursing mom who needs a post workout protein fix or a pregnant mom-to-be fighting food aversions or maybe even struggling to find time to eat between meetings at work, getting enough protein for you and your baby can sometimes be a difficult task. Perhaps, protein powders and shakes would solve these situations. But, are they safe while pregnant and nursing?
First off, why is protein important during pregnancy and nursing?
During pregnancy and breastfeeding, you are recommended to have about 70g of protein daily (about 3 servings). Women having twins or multiples should add about 25g of protein each day per fetus.(1)
Let’s get down to the nitty gritty. Protein is made up of amino acids that are the building blocks for not only the cells in our body, but for our babies body as well. (2) It is an essential macronutrient that helps with the cellular and physical development of the baby, as well as aiding in sufficient milk production while nursing.(3)
Protein is especially important during your 2nd and 3rd trimesters of pregnancy which is when the baby is making its major developmental changes and requires all the important nutrients he or she can get for proper fetal growth. (4)
Now let's throw in those pregnancy hormones...
Of course, the best ways to get protein are from natural sources like meat, fish, soy, eggs, legumes, and dairy. Some pregnant women, however; develop a lovely little thing called food aversions, all thanks to the new alterations in hormone levels. In other words, pregnant women can develop an extremely strong dislike for a certain food. Mom’s, I’m sure some of those memories are still pretty vivid in your mind today.
One of the most common food aversion is to meat. You know, cringing at the thought of man-handling a raw chicken breast for that nights dinner or gagging at the smell of a steak cooking on the grill. I know how extremely inconvenient this can be, especially for those weight lifting moms out there that need their protein to keep their hard earned gains! Naturally, this makes it a bit tricky when trying to get enough protein in your diet, but don’t worry moms, there is hope! This is where those delicious protein shakes come into play.
Are protein powders and shakes safe while pregnant and nursing?
Keep in mind that even when considering the addition of a protein powder or shake for your protein source when those aversions hit you hard, it is always best to turn to natural sources of protein first with foods like peanut butter, beans, eggs or a glass of milk.
Of course, life happens and there are times when natural protein sources are not available and a supplement needs to be taken. Nursing moms and moms-to-be, YES it is safe for you to take a protein shake!
Protein shakes are easy to digest, one shake on average contains around 15-30g of protein, and there are many flavor options. I don’t know too many women that experience an aversion to chocolate or cookies and cream! They are also extremely convenient for the busy mom to be. There is no “meal prepping” needed, no left overs to take up space in the fridge, and it can give you the protein you need in a matter of minutes.
Now, before you start going crazy with protein powder orders, let me give you the low down on which brands to look into. Not every protein drink created is made safe for pregnant women or while nursing. Many, but not all, products that are unsafe for those who are pregnant or nursing will have a label indicating so.
*Always double check with your Midwife, OBGYN, or Family Physician to make sure any supplement you are considering is safe for you and your baby). It is also important to keep in mind that protein powders are designed to help supplement an already nutritious diet and not replace them. Protein powders should never be your only source of protein for the day*
Important things to consider when choosing a protein supplement...
There are a few important elements of protein powders to consider when choosing the right one for your pregnancy.
- Sweeteners– This is a major one to be aware of. Not all sweeteners are safe during your prenatal stages. The sweeteners to avoid are: Saccharin (Sweet ‘N Low) and Cyclamate. The sweeteners that have been deemed safe by the American Pregnancy Association are Rebaudioside A (Stevia), Acesulfame Potassium (Sunett), Aspartame (Equal or NutraSweet), and Sucralose (Splenda).(5) However, I personally recommend staying away from Sucralose. Recent studies have shown that Sucralose (Splenda) may play a roll in certain cancers. (6)
- Watch the Calories– Be aware of how many calories are in the protein drink that you choose. During pregnancy you only need about 300 extra calories per day, which is like eating an apple with peanut butter. Find a protein shake that will give you the protein you need without a large amount of extra calories.
What are some examples of SAFE protein powders while pregnant/nursing?
Baby Booster, by thebabybooster.com – This is the absolute BEST protein powder I have found that is safe for pregnant/nursing women. Not only is it the safest but it tastes incredible! It blends extremely well and doesn’t have that normal “protein shake taste.” The product also claims that it may soothe morning sickness nausea! I drank this during my morning sickness phase of my 1st trimester and felt this to be true for me. It was the only protein powder that didn’t make me gag as well! Bonus!
It is Soy FREE, Gluten FREE, NO Artificial Flavors, NO Artificial Sweeteners, NO Sucralose, NO Artificial Colors, NO Preservatives, & NO Aspartame. It is 130 Calories, 2g Fat, 9g Carbs, 2g Sugar, 3g Fiber, and 20g Protein. Another aspect about this powder that I love is that they add nutrients that are needed during pregnancy like Calcium, Iron, DHA, B-6, and Folic Acid. $35 for a 1lb bag with 15 servings.
Lean Labrada For her, by Jamie Eason– This is one of the best and safest products on the market when it comes to protein powder. It is designed specifically for women too, which is exactly what we are looking for. It has 25g of protein, 8g Carbs, 3g of sugar, 3g of fiber and is 150 calories. There are NO preservatives, artificial sweeteners, artificial colors or flavors, and is gluten and lactose free! It also has a very small ingredient list which is always what you want to see. The shorter the ingredient list usually means the closer it is to being as natural as possible. $35 for a 1.5 lb container with 17 servings.
Conclusion
In conjunction with a healthy diet, it is safe for woman that are pregnant or nursing to enjoy protein powders and shakes if they contain all safe ingredients and are given the green light by their Midwife, OBGYN, or Family Physician to take the supplement. Now the only question is deciding which flavor is the best!
- E. (n.d.). What to eat while pregnant with twins and multiples. Retrieved July 25, 2016, from http://www.thebump.com/a/what-to-eat-pregnant-twins-triplets
- Protein in your Pregnancy Diet. (2016, May). Retrieved July 25, 2016, from http://www.babycenter.com/0_protein-in-your-pregnancy-diet_1690.bc
- Protein Requirements During Pregnancy and Lactation. (1996-2016). Retrieved July 25, 2016, from http://www.storknet.com/experts/nutrition/cd11.htm
- “Pregnancy Nutrition: Healthy-Eating Basics.” Mayo Clinic. Mayo CLinic Staff, 28 Feb. 2014. Web. 25 July 2016.
- Artificial Sweeteners and Pregnancy. (2015, July). Retrieved July 25, 2016, from http://americanpregnancy.org/pregnancy-health/artificial-sweeteners-and-pregnancy/
- Johnson, J. (2017, February 07). Splenda: Is It Safe? Retrieved February 19, 2018, from https://www.medicalnewstoday.com/articles/262475.php
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