Protein Powder is Okay During Pregnancy—Here’s What You Should Know
Wondering if protein powder is okay during pregnancy? The short answer is yes, it can be a helpful way to boost your protein intake. But before you reach for that scoop, let’s dive into the details so you can make an informed decision about adding protein powder to your pregnancy routine.
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I am ALL about protein in pregnancy. If I could give only one piece of nutrition advice for pregnancy, it would be to eat more protein.
Inevitably, that leads to a question: is protein powder okay?
The short answer is yes. Protein powder is protein so it counts. That said, let’s dive a little deeper and talk about why protein powder is okay during pregnancy and other things you should know.
My Take on Protein Powder in Pregnancy
Here’s the deal: protein is so important in pregnancy that, in my opinion, you should get it however you can.
When I was pregnant with my first daughter, I didn’t learn about the importance of protein until the third trimester. That meant I was still trying to get in the groove of eating enough, right up till the end. So I relied on protein powder…a lot.
We’ll talk about all the specific downsides of protein powder in a moment. But really, my main caution is that protein powder is not a whole food—it’s not in a natural form (like the milk or plants it comes from).
And any nutrient that is isolated and taken separately is less effective and less healthy than its natural counterpart. That’s the simple truth.
With that said, I’ll repeat once more: if protein powder is how you get your protein for the day, that is okay. It’s better than not getting enough.
Now let’s talk about the potential problems you may face when using protein powder.
Protein Powder—Potential Problems
While protein powder is generally okay during pregnancy, it’s important that you have all the information so you can make an informed decision for yourself. So here are the potential downsides of using protein powder, especially during pregnancy.
Processing
Connected to the concern I shared about protein powder not being a natural food is the issue of processing. Whenever a food goes through processing (with rare exceptions), it loses nutrients and/or the quality of nutrients decreases.
So if you choose protein powder over some other source of protein, you are getting less or lower-quality protein.
Poor Absorption
Processing a food also reduces your body’s ability to absorb it’s nutrients effectively. Whole foods are naturally packed with a mix of nutrients that work together to improve absorption.
For instance, a cup of lentils provides 18 grams of protein along with fiber, magnesium, iron, and potassium. This combination of nutrients helps your body use the protein more efficiently than protein powder made from lentils.
Lack of Regulation
In the US, supplements aren’t regulated as strictly as foods or medications. This means companies don’t always have to list every ingredient on the label or get rigorous approval before putting their products on shelves.
When you’re pregnant, it’s especially important to know exactly what you’re putting in your body because what you take matters for both you and your baby!
Heavy Metals
Heavy metals like arsenic, lead, and mercury can end up in food because they’re found in soil and water—either naturally or from pollution. Plants absorb these metals, which can then make their way into our food (either directly or through an animal who eats those plants).
Metals in protein powders can be a concern since supplements aren’t strictly regulated or consistently tested for contaminants. As a result, some powders may contain unsafe levels of heavy metals that wouldn’t be allowed in regulated food products.
Added Sugar
Another common issue with protein powders is added sugars. Some have as much sugar as protein! Check the label for sweeteners to avoid excess sugar and unhealthy blood sugar spikes.
Digestive Issues
Many protein powders are made of whey, which comes from milk. For some people, high amounts of whey can cause stomach upset or other digestive issues—and this may be especially true for pregnant women.
How to Choose the Best Protein Powder
If you’ve decided that protein powder is right for you during pregnancy, here are some tips to help you choose a high-quality option you can feel confident about:
1 – Look for Third-Party Testing
Look for brands that undergo third-party testing, which ensures products meet safety and quality standards. This testing checks for harmful heavy metals, verifies the accuracy of ingredient lists, evaluates ingredient quality, and confirms that nutrient levels match what’s listed on the label.
2 – Check the Added Ingredients
You can find a yummy protein powder without loads of sugar or additives! Check the label to ensure the sugar content is (much) lower than the protein content.
Aim to avoid artificial sweeteners (like sucralose or aspartame) and additives like oils or dextrins, which may contribute to digestive issues or other health concerns.
3 – Buy Plant-Based
For many people, choosing a plant-based protein powder is the best choice. Most of the digestive issues caused by powders are a result of dairy ingredients. If you want to avoid the upset, opt for plant-based.
4 – Choose a Reputable Brand
Asking for recommendations—both in person and online—can be a great way to discover trusted brands. Look for ones with a strong reputation and a commitment to transparency about their ingredients and processes.
When Protein Powder is Especially Helpful
Protein powder can be a beneficial supplement for any pregnant woman looking to boost her protein intake, but there are certain situations where it might be particularly useful:
- Vegan or Vegetarian Diets: If you follow a plant-based diet, it can be more challenging to meet your protein needs through whole foods alone. Protein powders can help fill the gap.
- Nausea or Food Aversions: Pregnancy-related nausea or strong aversions to high-protein foods like meat or eggs can make it tough to get enough protein. In these cases, a protein shake can be an easier, more palatable option.
- Busy or On-the-Go Lifestyle: For women with packed schedules or limited time to prepare meals, protein powders offer a quick and convenient way to ensure they’re meeting their nutritional needs.
The key is finding a high-quality powder that works for you and supports your unique dietary needs during pregnancy.
My Favorite Protein Powders
To save you the hassle of searching for a protein powder you can feel confident about, let me share two that I personally use and love:
Orgain
Orgain is a trusted brand known for its plant-based products, making it a solid option for those looking for a cleaner protein powder. Most of their products are third-party tested, have less than 1 gram of sugar per serving, and are packed with quality ingredients.
While they do use oil and rice dextrin to give their powders a creamy texture, I find the small tradeoff worth it for the overall quality and cost-effectiveness.
A 20-serving canister of Orgain typically costs $38, which works out to just $1.90 per serving (before tax). Plus, it’s often available at a better price if you shop on Amazon or Costco, making it an even more budget-friendly choice.
Just Ingredients
Just Ingredients has earned a great reputation in Utah and beyond for a reason—they focus on real, high-quality ingredients in all of their products. Their protein powders stand out with short, clean ingredient lists, just 2 grams of sugar per serving, and third-party testing for quality and safety.
While they offer a few vegan options, most of their powders are dairy-based, made with grass-fed milk for an extra boost of quality.
Though Just Ingredients is on the pricier side, it’s worth considering if you’re looking for pure, no-nonsense protein. A 30-serving bag costs around $60, or $2 per serving before tax. While it’s a bit more expensive, the quality makes it a great option for those willing and able to invest.
TL;DR
To sum up, protein powder is okay during pregnancy, especially if you’re struggling to meet your protein needs. Just remember that it’s a supplement, not a substitute for whole foods, and should be secondary to nutrient-rich meals.
Since protein powder isn’t a whole food, it may have fewer nutrients and be absorbed less effectively by your body. It can also contain heavy metals, added sugars, and other additives you might want to avoid.
If you decide to use protein powder, choose brands that are third-party tested, have clear ingredient lists, and are known for their quality.
If you’re unsure about whether protein powder is right for you, talk with your midwife or doctor. They can help you make the best choice based on your specific needs.
And remember: no need to stress—protein is important, so just make sure you’re getting it in a way that works for you!
Until next time,
Allison
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READ MORE:
How to Get Enough Protein During Pregnancy: 5 Easy Tips
