Yes, you can drink protein shakes in pregnancy. As a birth nurse, I highly recommend it. Here are 6 of the Best Protein Powder Shakes for Pregnancy.
I am still a protein powder advocate! After 3 pregnancies, 3 postpartum recoveries, and 3 very busy motherhood seasons, I had a really hard time getting enough protein. Research actually tells us that women need MORE protein than the daily recommendations. Is it any wonder? We are growing life, birthing life, and keeping life alive 24/7. Here are 6 of the best protein powder shakes for pregnancy, including my favorite!
Here’s why you need protein: pregnant mamas are going through massive changes from the time they get pregnant through the fourth trimester. A big part of this causes a need for quality nutrition. Pregnant women need enough protein to keep their muscles strong and also to help their developing baby.
6 of the Best Protein Powder Shakes for Pregnancy
A balanced diet is a great way to incorporate protein. If you can work these into your diet, do! Things like lean meats, peanut butter, hemp seeds, and eggs are real food options for daily protein intake. If you are dealing with morning sickness or having food aversions, it can be tough to get the amount of protein you need. In the first trimester, this is commonly the case. In the second trimester or third trimester, you may see a change in this. Hang in there and it will probably pass!
A pregnancy-safe protein powder is a convenient way to increase your protein consumption. According to the NIH National Library of Medicine, “The recommended dietary allowance for protein during the first trimester of pregnancy is estimated at 46 g/day (0.8 g/kg bw/day), and at 71 g/day (1.1 g/kg bw/day) during the second and third trimesters.”
Did you notice the jump in needed protein in the second and third trimesters? A whopping 71 grams per day is recommended! The majority of women simply don’t get enough protein, whether pregnant or not. Now is a great time to get into the habit of taking in more protein on a daily basis.
6 of the Best Protein Powder Shakes for Pregnancy
Again, in the first trimester, moms need 46 grams of protein per day. In the second and third trimesters, they need 71 grams per day. It is tough to get these protein requirements in a regular healthy diet. But much protein is needed in pregnancy.
Dietary supplements can be a big part of adding essential nutrients to our diet. Whole food sources are best, but thankfully there are many whole food sources for extra protein on the market. Your nutritional needs matter, so let’s find a protein source that works for you.
You may notice that I don’t recommend protein supplements with artificial sweeteners or artificial flavors. There is good reason for that. Artificial sweeteners have been researched time and time again and proven to have harmful side effects to the human body. I imagine this can’t be good for expectant mothers or their growing babies. It’s best to keep artificial sweeteners out of the diet.
6 of the Best Protein Powder Shakes for Pregnancy
Plant Proteins vs Whey Protein Powder
Common questions I receive as a nurse are in regard to which type of protein is the best choice. Let’s navigate some ways to tell what works best for you!
If you prefer vegan options, go for the plant-based protein powders listed below. For lactose intolerance, the plant based proteins are a great protein powder for you. Whey or collagen protein may upset your stomach.
One of the pros of whey protein is it can cost less than plant based protein drinks but can still have clean ingredients. Collagen proteins can also be beneficial for the health of our skin, hair, and nails and may prevent perineal tears.
I don’t generally recommend soy protein, except in specific circumstances. Though soy tends to be cheaper, finding a healthy source of it is difficult. Studies also show that soy may not be beneficial to boys. This is a good reason to avoid soy protein powder if you are pregnant with a boy.
Not all protein shake powders are clean or beneficial for us! Ingredient list matters! Here, I will only list protein drinks that I would and did drink myself. Some of these are still my go-to for extra protein intake. It’s always recommended to check with your healthcare provider when changing up your nutrition.
6 of the Best Protein Powder Shakes for Pregnancy
Questions to ask before picking your protein powder:
- Am I sensitive or allergic to dairy products? If so, choose plant-based.
- Is my stomach easily upset with protein shakes? Choose plant-based or the bone broth protein option.
- What is my price point for buying monthly protein?
- Which protein can I afford to drink daily, or at least almost daily?
- Is it known to have good flavor or flavor choice? If you don’t like the taste, it’s less likely you will actually drink it.
6 of the Best Protein Powder Shakes for Pregnancy
Here are the best protein shakes for the pregnant mama! I’ve included why I chose these, what types of protein are in them, the amount of protein, and how many servings there are. I hope this makes it easier for you to compare. If you want to see them in list form with photos, scroll to the bottom.
1. Garden of Life Raw Protein
A personal favorite, this Garden of Life Raw Protein Powder is a safe option for the expecting mother. The main protein ingredient is organic pea protein. It boasts an impressive nutritional profile with essential amino acids along with probiotics. It’s sweetened with erythritol (a fruit sugar alcohol that is also considered safe for breastfeeding mothers) and stevia extract. The taste is good with chocolate being my favorite. and it has 22 grams of essential proteins per serving. Cost around: $35 Click here to find it.
I love the Garden of Life Raw Meal Replacements version, but I never use it as a meal replacement. One difference in the raw protein vs the meal replacement raw protein is the extra greens found in the meal replacement version. It covers better nutritionally than the regular protein powder. Pregnant mothers shouldn’t be cutting meals out! The Garden of Life Raw Protein powders use complete proteins made from whole foods. It’s a great way to meet a mama’s nutritional needs. It also contains folate, the natural form of folic acid making it great for your growing baby. Cost around: $45 Get it here.
- Protein: 20 grams
- Servings per container: 20
- Plant-based
2. Ora Organics
Ora Organics So Lean and So Clean is a plant-based protein powder made with organic ingredients. Great for the plant-based diet! The main protein source comes from organic pea protein and rice protein. It is clean, vegan, non-GMO, whole-food ingredients sourced from USDA Organic certified farms. So Lean and So Clean is also free from gluten, dairy, fillers, sugar, and artificial ingredients. Ora Organics tests for heavy metals, which makes it a great choice for pregnancy and nursing mothers. The overall taste is good. The flavors are chocolate, vanilla, vanilla chai, and unflavored. Cost around $30 Find it here.
- Protein: 21 grams
- Servings per container: 20
- Plant-based
3. Ancient Nutrition Bone Broth Protein Powder
Ancient Nutrition Bone Broth Protein Powder is a great option for healthy gut, joint, and protein needs. I was so skeptical when I was first introduced to bone broth protein powder. All I could think was it would taste like chicken noodle soup, but I was wrong. It’s actually a highly nutritious and good-tasting protein powder, and it is easy on the stomach. Bone broth protein is great for gut health. Flavors are chocolate, vanilla, and unflavored. Unflavored options allow you to mix it in all kinds of food, like oatmeal, smoothies, or even sauces. Cost around $40. Get it here.
- Protein: 20 grams
- Servings per container: 20
- Bone Broth Protein with Collagen
4. Naked Whey
Naked Whey is a great option for a clean protein powder. With only three ingredients, whey, vanilla, and coconut sugar, it’s an impressive option. Their Grass-Fed Whey is sourced from small dairy farms in the US to bring you non-denatured whey packed full of essential amino acids. Cold-pressed ensures no cross-contamination with heavy metals. Flavors include vanilla, chocolate, strawberry, and unflavored. Cost around $94 (for 61 servings). See it here.
- Protein: 25 grams
- Servings per container: 61
- Whey Based
5. Orgain Grass-Fed Collagen
Orgain Grass-Fed Collagen is a great option if you are already getting a good protein intake throughout your day, but need a bit of a boost. One thing I love about this product is it easily mixes in coffee or other smoothies. Collagen protein powder is also a great option as labor gets closer. Collagen has been shown to decrease perineal tears. It is considered a clean product since it’s grass-fed, but it is not organic. Even so, I like this product. Cost around: $23. Find it here.
- Protein: 10 grams
- Servings per container: 45
- Collagen Peptides (Bovine Based)
6. NorCal Organic Whey Protein
NorCal Organic Whey Protein is the first Non-GMO Project Verified, American Humane Association Certified, USDA Organic, Kosher Organic Whey Protein. It is non-denatured and cold processed. It comes unflavored which makes it good to mix in other foods or drinks you are already having and also in vanilla. The vanilla is sweetened with stevia. This is an organic and clean protein drink. Costs around $64 Get it here.
- Protein: 21 grams
- Servings per container: 36
- Whey Based
6 of the Best Protein Powder Shakes for Pregnancy (with photos)
1. Garden of Life Raw Protein Powder
A personal favorite, this Garden of Life Raw Protein Powder is a safe option for the expecting mother. The main protein ingredient is organic pea protein. It boasts an impressive nutritional profile with essential amino acids along with probiotics. It’s sweetened with erythritol (a fruit sugar alcohol that is also considered safe for breastfeeding mothers) and stevia extract. The taste is good with chocolate being my favorite. and it has 22 grams of essential proteins per serving. Cost around: $35 Click here to find it.
2. Ora Organics Protein Powder
Ora Organics So Lean and So Clean is a plant-based protein powder made with organic ingredients. Great for the plant-based diet! The main protein source comes from organic pea protein and rice protein. It is clean, vegan, non-GMO, whole-food ingredients sourced from USDA Organic certified farms. So Lean and So Clean is also free from gluten, dairy, fillers, sugar, and artificial ingredients. Ora Organics tests for heavy metals, which makes it a great choice for pregnancy and nursing mothers. The overall taste is good. The flavors are chocolate, vanilla, vanilla chai, and unflavored. Cost around $40 Find it here.
3. Ancient Nutrition Bone Broth Protein Powder
Ancient Nutrition Bone Broth Protein Powder is a great option for healthy gut, joint, and protein needs. I was so skeptical when I was first introduced to bone broth protein powder. All I could think was it would taste like chicken noodle soup, but I was wrong. It’s actually a highly nutritious and good-tasting protein powder, and it is easy on the stomach. Bone broth protein is great for gut health. Flavors are chocolate, vanilla, and unflavored. Unflavored options allow you to mix it in all kinds of food, like oatmeal, smoothies, or even sauces. Cost around $40. Get it here.
4. Naked Whey
Naked Whey is a great option for a clean protein powder. With only three ingredients, whey, vanilla, and coconut sugar, it’s an impressive option. Their Grass-Fed Whey is sourced from small dairy farms in the US to bring you non-denatured whey packed full of essential amino acids. Cold-pressed ensures no cross-contamination with heavy metals. Flavors include vanilla, chocolate, strawberry, and unflavored. Cost around $24 for 15 servings. See it here.
5. Orgain Grass-Fed Collagen
Orgain Grass-Fed Collagen is a great option if you are already getting a good protein intake throughout your day, but need a bit of a boost. One thing I love about this product is it easily mixes in coffee or other smoothies. Collagen protein powder is also a great option as labor gets closer. Collagen has been shown to decrease perineal tears. It is considered a clean product since it’s grass-fed, but it is not organic. Even so, I like this product. Cost around: $23. Find it here.
6. NorCal Organic Whey Protein
NorCal Organic Whey Protein is the first Non-GMO Project Verified, American Humane Association Certified, USDA Organic, Kosher Organic Whey Protein. It is non-denatured and cold processed. It comes unflavored which makes it good to mix in other foods or drinks you are already having and also in vanilla. The vanilla is sweetened with stevia. This is an organic and clean protein drink. Costs around $64 Get it here.
I hope you found a protein powder that works for you! You may also like Signs Your Labor is Coming Soon.
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