It is a known fact that protein is an essential macronutrient that plays a prominent role in our body’s healthy growth. But did you know pregnant women add protein powders during their pregnancy? Yes! Since the development of the foetus depends on nutritional food intake, protein becomes an additional requirement for pregnant women. Though most pregnant women get the required amount through a proper diet, sometimes it is not enough. This is where adding protein powders during pregnancy becomes necessary and provides the rearing mother with the required amount of protein (1).
However, with so many choices available in the market, choosing the suitable protein powder for pregnancy can become exhausting. To reduce the stress of searching through the internet, we have provided you with some popular protein powders from top brands.
Note: Before adding anything to your diet, consult a gynaecologist to see if the product is safe.
Types Of Protein Powders:
Before picking a protein powder for yourself during pregnancy, knowing the different protein powders is essential. They are:
1. Whey Protein:
Whey protein is significant in promoting muscle growth and building muscle and is derived from milk. It is packed with branched-chain amino acids that help muscle recovery and high amounts of protein.
2. Soy Protein:
Soy protein is a perfect option for women who are lactose intolerant and allergic to milk protein. Soy protein has high amounts of protein and is plant-based. It promotes growth because it offers each of the nine essential amino acids. However, it might affect estrogen levels in your body if you over-consume this protein.
3. Pea Protein:
If you are looking for a vegetarian source of protein, then pea protein is the best option. Pea protein powder is made from yellow peas, legumes and pulses and contains essential amino acids. It is also a rich source of fibre.
4. Casein Protein:
Casein protein is similar to whey protein since both are derived from milk. The only difference is that casein protein digests and gets absorbed slower than whey protein.
5. Egg White Protein:
As the name suggests, egg white protein comes from dried egg whites, and its absorption rate is higher than pea protein and lower than whey protein.
6. Hemp Protein Powder:
If you are a vegan looking for protein powder, hemp protein can be an excellent option. Hemp protein powder is 100% plant-based and comes from a natural plant source. Though hemp protein powder provides you with other essential nutrients, it might not offer you much protein compared to other powders.
7. Almond Protein Powder:
If you are a fitness-conscious person, Almond protein powder can be a perfect option and is becoming a trendy choice. It helps in muscle growth and is a rich source of dietary nutrients. In addition, you can add it to your smoothies and shakes since this protein is cholesterol- and gluten-free.
8. Brown Rice Protein:
Choose brown rice protein if you are on a vegan or plant-based diet. Like whey protein, brown rice protein is high in protein and is the form of paint.
How Much Protein Does A Pregnant Woman Need?
Depending on the total body weight, pregnant women need to consume about 70 to 100 grams (2). To get a clearer picture, you can get 26 grams of protein from a skinless chicken breast and 6 grams from a hard-boiled egg. In addition, several plant-based foods are rich sources of protein if you aren’t a fan of eating dairy or meat. For example, you can get about 9 grams of protein from a half cup of lentils. We have listed foods totalling about 72 grams pregnant women can add to their diet. They are:
- Six grams in a boiled egg.
- Twenty-eight grams in a cup of cottage cheese.
- Six grams in a handful of nuts.
- 15 grams in 3 ounces of baked salmon.
- Nine grams of protein in a bowl of lentil soup.
- Eight grams in a glass of milk.
10 Popular Protein Powders For Pregnant Women:
We have listed some of the best protein powders for pregnancy available in the market from top brands. Go through the list and choose the one that suits your needs. First, however, consult a gynaecologist before adding anything to your diet.
1. TGS 100% Whey Protein Powder:
TGS 100% whey protein powder doesn’t have any added sugars, artificial colours or artificial sweeteners, making it an ideal protein powder for pregnant women. This product can be a perfect choice if you want a clean alternative to grass-fed or organic protein powder. In addition, this protein powder adds a remarkable consistency to smoothies without leaving any aftertaste. Since the protein powder is flavourless, you can get creative by using your food flavours.
Ingredients: Whey Protein.
How to Use: Since the protein powder is unflavoured, you can add food flavour to create your special protein shake in addition to the protein powder.
Pros:
- Keto and vegetarian-friendly.
- It doesn’t have any aftertaste.
- Gluten-free.
- Unflavoured.
- It is not gritty or grainy.
- It doesn’t have any added sugars.
Cons:
- None.
Ratings: 4.6/5.
2. Protinex Vanilla Tin:
Protinex is one of the famous brands that has been providing protein powders for decades for kids and adults. Compared to ordinary health drinks, the protinex vanilla tin offers 50% extra protein. In addition, it provides complete nutrition since this protein powder is fortified with vitamins and minerals. Furthermore, this product is 100 per cent vegetarian source and low in fat content.
Ingredients: Wheat flour.
How to Use: Mix the protein powder in any drink, whether it is milk, water or juice.
Pros:
- Provides complete nutrition.
- Vegetarian product.
- Low-fat content.
- Promotes healthy growth.
- Contains fortified minerals and vitamins.
- Trusted brand.
Cons:
- None.
Ratings: 4/5.
3. Orgain Organic Vegan Protein Powder:
The Orgain organic vegan protein powder is a protein powder for pregnant ladies that is a delicious and smooth nourishing drink. One serving of this protein drink provides 5 grams of organic fibre and 21 grams of organic protein. This organic product is gluten, dairy and lactose-free and contains no artificial ingredients. You can combine this protein powder with your breakfast or any drink or prepare a protein shake.
Ingredients: Organic Pea Protein, Organic Brown Rice Protein, Organic Chia Seed, Organic Acacia Gum, Organic High Oleic Sunflower Oil, Organic Inulin, Organic Rice Dextrins, Organic Rice Bran Extract, Organic Rosemary Extract.
How to Use: You can use this protein powder in baking products, milk, or warm water.
Pros:
- Vegan product.
- Gluten, dairy and lactose-free.
- The product is creamy and delicious.
- It comes in several flavours.
- It is made with quality ingredients.
- Doesn’t have any preservatives.
Cons:
- Blending might be an issue.
Ratings: 4.5/5.
4. Isopure Whey Isolate Protein Powder:
Isopure whey isolate protein powder is the best protein supplement for pregnancy. This product provides immune support because its formulation has vitamin E, vitamin C and zinc. In addition, the protein powder helps support muscle building and recovery since it is a source of high-quality protein.
Ingredients: Whey protein isolate.
How to Use: You can combine the protein powder with milk, water or any baked products.
Pros:
- Lactose and gluten-free.
- Low carb option.
- Keto-friendly.
- Provides immune support.
- Gluten and lactose-free.
- It comes in different flavours.
Cons:
- There is a chance of getting a fake product.
Ratings: 4.7/5.
[See More: Best Baby Milk Powders]
5. Seeking Health Optimal Prenatal Protein Powder:
Seeking health optimal prenatal protein powder is one of the best for pregnant women. It meets the high nutritional needs of women who are preparing for pregnancy or who are pregnant since its comprehensive formula has a unique blend of amino acids, chelated vitamins and minerals. In addition, the formulation of this prenatal protein drink provides prenatal nutrition, which supports healthy fetal development. This protein powder is suitable for vegetarians and is made to cater for the increased demand for nutrients.
Ingredients: Vegetarian protein, Amino acids.
How to Use: Mix the protein powder into a glass of warm milk, water or a bowl of cereal.
Pros:
- Supports immune health.
- Supports digestive comfort.
- Supports fetal development.
- Suitable for vegetarians.
- It is free of eggs, fish, shellfish, peanuts, wheat and dairy.
- It also provides folinic acid.
Cons:
- Some women might not like the taste of it.
Ratings: 4.1/5.
6. Momsanity Protein Powder for Women:
Momsanity protein powder for women is one of the best protein powders for pregnant women. It is a plant-based protein that comes in a dutch-chocolate flavour and doesn’t contain artificial sweeteners or preservatives. This protein powder is extra creamy with MCT oil and easy to mix. You can combine this protein powder with almond milk, coconut milk, or plain water. This protein gives women healthy joints, gut, hair, skin and nails with added collagen and antioxidant blend.
How to Use: You can add protein powder to any milk or warm water.
Pros:
- It has a great-tasting flavour.
- It is easy to mix.
- It doesn’t have any artificial sweeteners.
- Dairy-free.
- It doesn’t have any preservatives.
- It has collagen.
Cons:
- None.
Ratings: 4.4/5.
7. Mommi – Prenatal Protein Shake – Vanilla Powder:
This Mommi-prenatal protein shake is one of the best protein powders during pregnancy and is recommended by OB/GYN. The mother and baby get the optimal amount of nutrients by using this product during pregnancy, resulting in a healthy baby. In addition, you can supplement this healthy and delicious protein powder into your diet during and post-pregnancy. This product has all the necessary nutrients for a woman during pregnancy, including calcium, vitamin C, folate, and many more. In addition, each serving of this protein powder has a good amount of vitamin B6, which helps expectant mothers deal with nausea.
Ingredients: Whey protein, Soy, Stevia.
How to Use: You can add protein powder to your shake or smoothie.
Pros:
- All natural ingredients.
- Non-GMO and gluten-free.
- It mixes smoothly into anything.
- It provides B6 for morning sickness.
- Essential for prenatal nutrients.
- Recommended by OB/GYN.
- Non-toxic.
Cons:
- None.
Ratings: 4.3/5.
8. Sunwarrior Vegan Protein Powder with BCAA:
Suppose you are looking for a vegan protein powder which is also one of the best protein powders while pregnant. In that case, the Sunwarrior vegan protein powder with BCAA is a perfect option. It has a mixture of pea protein, super antioxidants, Goji berries, legumes, ground coconut, and organic hemp seed protection, making this protein powder all the more special. This protein powder also keeps your body fit and functioning at its peak because it contains electrolytes, BCCAs and MCTs.
Ingredients: Pea protein, Goji berries, Legumes, Ground coconut, Organic hemp seed protein, Super antioxidants.
How to Use: Add the protein powder to warm milk, water or a bowl of cereal.
Pros:
- Vegan product.
- Keto, paleo and kosher-friendly.
- Plant-based protein.
- Soy and dairy-free.
- It contains electrolytes.
- It provides essential nutrients.
Cons:
- None.
Ratings: 4.5/5.
9. Jocko Mölk Protein Powder:
Jocko Mölk protein powder is a sugar-free protein powder for pregnancy. The blend of egg, micellar casein, whey isolate and whey concentrate are infused in the formulation of this product.It also fuels muscle growth and recovery because the whey isolate protein powder gets digested in your system slowly. Furthermore, the digestive enzymes and probiotics in the product ensure that everything runs smoothly by keeping your gut in check. Finally, since the protein powder is sugar-free, you don’t have to worry about unwanted sugar intake.
Ingredients: Probiotics, Amino acids.
How to Use: Mix the protein powder with warm water or milk.
Pros:
- Sugar-free product.
- Grass-fed protein.
- Hormones or soy-free.
- It has digestive enzymes and probiotics.
- It is keto-friendly.
- It comes in different flavours.
Cons:
- None.
Ratings: 4.7/5.
10. Mama Natural Multi Collagen Protein Powder:
Mama Natural multi-collagen protein powder is pure and gives moms an extra daily boost of protein and collagen. This high-quality protein powder is a potent blend of collagen from grass-fed bovine, eggshell membrane and wild fish, which makes it dissolve easily. Using this powder regularly, you will be able to rejuvenate your skin, hair and nails. In addition, this product has ample collagen that helps you feel vibrant inside and out by promoting restful sleep and gut health.
Ingredients: Collagen, Amino acids.
How to Use: Mix the protein powder in a glass of milk or water.
Pros:
- Gluten-free product.
- Rejuvenates your skin, hair and nails.
- Provides bone and joint support.
- Clinically-tested ingredients.
- Gmo-free.
- Herbicide and pesticide-free.
Cons:
- None.
Ratings: 4.5/5.
How To Choose The Best Protein Powder For Pregnancy?
The mother’s demand for nutrition is high during+ pregnancy, which is often difficult to achieve through a regular diet. You can optimize the nutrition and health of pregnant women and their babies by including protein supplements.
-First and foremost, consult your physician before adding anything new to your diet.
-But before adding a protein powder, check the list of ingredients to rule out any allergens.
When Is The Best Time To Take Protein For Pregnancy?
As per the pregnant women’s convenience and feasibility, one can consume these protein powders any time of the day. Or you can also follow the timings mentioned by your doctor. Moreover, you can mix the powder in milk or water as per your preference and prescribed by the doctor.
What To Mix Protein Powder With?
Here are some ways you can consume protein powders during pregnancy.
- You can place chilled water, coconut water, or plant-based milk in a shaker bottle and then add a couple of scoops to the bottle. Now shake the bottle vigorously till the protein powder is completely immersed into the chosen liquid.
- You can start your morning with a healthy smoothie with banana, almond milk and a handful of ice in addition to the required amount of protein powder.
- Oatmeal helps you stay fuller for longer since it has approximately 5 grams of protein and fibre. Adding protein powder to a bowl of oatmeal can get the daily protein requirement.
For a woman to have a healthy pregnancy, Pregnant women have specific dietary and health requirements are recommended. Moms-to-be need ample protein in their balanced diet that helps with the foetus development in addition to keeping them energetic throughout the day. The list of protein powders for pregnancy mentioned in this article will help you meet daily nutritional requirements. However, it is best to confirm the same by consulting your nutritionist or obstetrician to choose the right one.
Frequently Asked Questions and Answers:
Q1. How Can Protein Powder Intake Help During Pregnancy?
Ans: Protein powders are concentrated forms of food proteins that, when necessary, can help supplement your pregnancy diet. You can get up to 30 grams of protein in a single scoop of protein powder.
Q2. How Can I Gain Muscle Mass By Taking Protein Powder During Pregnancy?
Ans: A woman can lose muscle or gain fat which causes a reduction in metabolism significantly during pregnancy. The protein supplements help maintain the optimal levels of metabolism and muscle mass.
DISCLAIMER: The information provided in this article is based on pure research and is not a replacement for professional advice. It is always best to consult your doctor before including anything new in your diet.
