Protein is important during pregnancy. Check out our collection of safe and satisfying protein shake recipes for parents-to-be.
Pregnancy cravings aside, a healthy diet is important for both baby and mom. But sometimes—especially with morning sickness and food aversions—it can be difficult to get enough protein from regular meals. Protein shakes can be a tasty and easy and way to get more protein.
Are you wondering which protein shakes are best to drink when you're expecting? We asked two experts for their advice. Plus, they suggested some protein-rich foods to include in your diet.
Protein is crucial during pregnancy as it aids in fetal growth and development. According to Gina Aliotti, a certified personal trainer and specialist in fitness nutrition, "It forms the building blocks for cells, tissues, muscles, skin, bones and organs."
Aliotti also notes that protein helps with other important functions, like making amniotic fluid, increasing blood volume and ensuring nutrients and oxygen circulate well. "This supports the health of both the baby and the mother during the entire pregnancy," she says.
According to Harvard Health Publishing, pregnant women need 75 to 100 grams of protein per day (consuming too much can cause weight gain) to support the baby's development and the mother's expanding placenta, breasts and blood supply. However, it's always best to consult with your doctor about your specific protein needs before taking protein powder.
Danielle Arnold, MS, CNS, a clinical nutritionist and functional medicine consultant at Designs for Health, says that protein shakes are an easy way for pregnant women to get more protein.
"They help meet the higher nutritional needs during pregnancy and support the mother's health by providing important nutrients and reducing uncomfortable pregnancy symptoms," she explains.
Protein shakes are also convenient. "You can take them on the go or add them to meals or snacks, making it easy to increase your daily protein intake," Arnold adds.
These days, you can choose from many protein powders, including those made from animal sources like eggs or plant-based options like pea protein.
However, Arnold stresses that when selecting a protein powder during pregnancy, it's important to pick high-quality products that are free from harmful additives, contaminants, antibiotics and hormones.
"Opt for natural sources of protein, like 100 percent grass-fed whey, hydrolyzed beef protein, collagen or casein, and avoid added sugars, artificial sweeteners and synthetic colours," she says.
It's also important to ensure your protein powder is free from harmful ingredients. A 2018 study by The Clean Label Project found high levels of heavy metals and BPA in 53 popular brands, stressing the need for careful sourcing, quality checks, third-party testing and reputable brands.
A protein shake is a great option to help you reach your daily protein requirements, but it won't replace your prenatal vitamins or a healthy diet.
"Protein powders should supplement, not replace, your food intake," says Arnold. "Whole foods sources offer superior nutrient density, vitamin and mineral quality, and nutrient bioavailability, which are especially important during pregnancy when nutrient needs are higher."
The shake is flavorful and has a lot of protein. Made with four simple ingredients, it comes together in minutes.
This high-protein smoothie is made with Greek yogurt, apple juice, romaine stems, and frozen bananas. The frozen berries also make it a great way to get added vitamins to your diet.
Yogurt gives this delightful smoothie a protein boost, while banana, frozen berries, and a touch of brown sugar create a delectable treat.
Vanilla yogurt is the star ingredient in this protein-packed smoothie, providing a nutritious boost with every sip. But don't let the health benefits fool you—the combination of sweet peaches and tangy orange juice creates a flavour explosion that will have you coming back for more.
Kick-start your day with this scrumptious smoothie bowl. It's packed with mouthwatering flavours, plus a nutritious boost from fibre, vitamin B6, and protein-rich plain yogurt.
A daily protein shake can help meet your protein needs, but there are some important points to consider. According to Aliotti, many low-quality protein powders contain additives and contaminants you want to avoid.
"Many protein shakes have artificial sweeteners and unnecessary proprietary blends," she explains. "These shakes frequently have artificial sweeteners and unnecessary extra ingredients mixed in. However, high-quality brands are available that are free from toxins and additives."
Another potential issue is the high sugar content in some protein shakes. Aliotti adds, "Having too much sugar can cause high blood sugar levels and increase the risk of gestational diabetes during pregnancy. A good quality, low-sugar protein powder can help manage blood sugar levels and prevent the risk of gestational diabetes."
Experts
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Courtney Leiva has over 11 years of experience producing content for numerous digital mediums, including features, breaking news stories, e-commerce buying guides, trends, and evergreen pieces. Her articles have been featured in HuffPost, Buzzfeed, PEOPLE, and more.