Having a baby is indeed a wonderful experience for a woman. But during this time period, a female becomes weak due to certain complications associated with pregnancy. These include stress, lack of energy, digestion problems, unnecessary weight gain and an aversion to meat. So, during these times, rich protein diet is direly necessary. This article explains the characteristics of the best protein powder for pregnancy.
Similarly, the infant is completely dependent upon the mother’s milk after delivery. Mother’s milk is a major source of minerals and proteins for the infant. Great care and guidelines should be followed in this latter case too. So, I will also discuss the best protein diet for breastfeeding.
Why is protein powder important for women during pregnancy?
This is a very common question in our community. There are many reasons:
- Meat is the best protein source, especially chicken and fish. However, during pregnancy period a female is faced with a certain number of digestion problems. Some women also do not like the smell of food, especially meat. They satisfy hunger cravings with vegetables. But loading up solely on vegetables is not suitable for satisfying the nutritional needs of infants. In order to fulfill the baby’s requirements of necessary nutritional factors, protein powder and supplements are the best alternatives to meat.
- During pregnancy, the woman is confronted with various factors of weakness due to issues with blood pressure, calcium deficiency and anxiety. In this case, the best protein powder can help to control these problems. Protein supplements are the main source of energy for a woman so she can energetically enjoy this wonderful and exciting life experience.
- Proteins don’t get converted into fat. In addition to this, proteins suppress the production of a hormone called Ghrelin (Ghrelin stimulates the appetite). So the woman has no problems with excessive accumulation of fat and unnecessary weight gain.
Characteristics of best protein powder for pregnancy and breastfeeding
There should be no compromise in the selection of protein powder in pregnancy and breastfeeding. Because it is about yours and your baby’s health, you need to be alert and well aware of the characteristics of the best protein powder for pregnancy and lactation.
Organic and natural protein elements
If you are looking for the best protein powder for pregnancy and breastfeeding, you must be critical about the protein elements in the protein powder. In a higher proportion, the composition should be natural and organic, since the use of such protein powder is safer and the results are better.
Protein nutrients
The best protein powder for pregnancy always contains high nutrient protein elements including antioxidants, vitamins, minerals and phytonutrients. These constituents along with other high nutrients are a big plus for you and your baby.
Antioxidants protect your body from harmful radicals and provide protection against cancer. Certain types of infections caused by air pollution, harmful radiations, and smoke can be avoided.
Vitamins like Vitamin-D and Folic Acid help to make your immune system, bones and nerves strong. Scientific studies show that during pregnancy a female requires 600 IU (International Units) each day. Folic Acid has positive effects on the development of the child.
Minerals are really very important during pregnancy, especially Iron and Calcium. Iron enhances blood hemoglobin level and by doing so chances of problems associated with low hemoglobin like deficiency of blood etc are suppressed. Calcium deficiency is often a big problem associated with pregnancy. Calcium helps to strengthen bones and is equally good for both, mother and child.
PRO TIP:
Iodine, another mineral, stimulates the production of thyroid hormone. Thyroid hormones help to strengthen the digestive system for the use of energy. Otherwise, a large quantity of food energy will result in fats.
Moreover, iodine helps in the proper development of the nervous system of your child before birth. So, when it comes to the selection of best protein powder for pregnancy, you should be looking for powder with iodine contents besides other minerals like calcium and iron.
Plant protein or vegan protein
Women with gastrointestinal disorders face problems with digestion of various types of protein powders, such as Xanthan Gum. It often causes gas problems because it is made of soy or corn. In such cases, you need to look for plant-rich proteins. Plant proteins are mostly vegan proteins.
Some of the best vegetable proteins containing rich protein contents that are very important for you are:
- Seitan
- Tofu, Tempeh and Edamame
- Lentils
| Plant Protein | Description | Source | Contents | Precautions |
| Seitan | Best vegan protein contains rich contents (25-gram protein per 100 gram). | Gluten is the major source of this vegan protein that is found in wheat. |
Selenium Calcium Iron | People who should avoid using Seitan:
Cardiac problems Allergies due to Gluten |
| Tofu, Tempeh and Edamame | These vegan proteins contain 10 to 19 grams protein per 100 grams. These proteins provide many useful minerals and vitamins that are really good for pregnant women and can be used in a variety of recipes. | These proteins are extracted from Soybeans. |
Amino Acids Calcium | You should avoid these proteins if you have allergies associated with the use of Soy. |
| Lentils | The lentils consists of 18 grams of protein to 240 milliliters of cooked food and helps with weight loss and improves digestion during pregnancy. | These can be obtained from Fabaceae plants |
Fibers Antioxidants Manganese Iron | You should avoid lentils if you are allergic to manganese. |
Protein content
According to the World Health Organization (WHO), pregnant women should use a protein-rich diet containing balanced protein content. WHO has suggested that the diet with up to 25% protein content of the total energy content is best for protein deficient pregnant woman. As per WHO recommendations, your best protein powder for pregnancy and breastfeeding should not contain more than 25% protein.
Moreover, there are no benefits from high protein intake except weight gain. According to some scientific calculations, the ideal amount of protein intake during pregnancy and childbirth should be between 110 and 137 grams per day.
Protein powder ingredients that should be avoided during pregnancy
When choosing your best protein powder for pregnancy, you should also be aware of the fact that certain ingredients are not good for the pregnant woman. So avoid them and try to find a protein powder that does not contain harmful ingredients. Usually, such ingredients are not as harmful, but during pregnancy, due to certain complications, they become harmful.
| Ingredient | Negative side effects |
| Gluten | People with Celiac Disease are severely affected by the small amount of this ingredient. Gluten can cause problems with small intestine lining, abnormal hormone levels and even mood swings. |
| Artificial Sweetening Agents | Certain protein powder products contain Artificial Sweetening Agents for taste improvement. Such agents can cause various health problems including weight gain, increased blood pressure, cholesterol level, and even diabetes. Trust me, these are really bad during pregnancy. |
| Food Additives | Various companies add Food Additives in the supplements for enhancing the freshness, smell, color and many other parameters like that. These food additives may cause diarrhea, asthma, itching and insomnia. |
| Soy Protein | Soy Proteins can cause many health disorders including reduction of other useful nutrients like iron, thyroid hormone production and other hormonal problems. |
| Milk Traces | Traces of milk in protein powder are another source of protein. But the dangerous fact is that milk traces can contain a lot of milk fat. It is also possible that food additives and artificial sweeteners are added during milk processing. |
| Glucose | Glucose intake results in enhanced Blood Sugar Levels. The high blood sugar level is extremely dangerous during the early stages of pregnancy, as it causes birth defects. Risk of miscarriage is also tightly associated with glucose. |
| Meat Protein | Meat, especially chicken and fish, is very rich in protein. Unfortunately, it also contains a certain amount of food additives, soy protein and vegetable oil. As mentioned above, these things are not good for health, as they can cause some serious complications during pregnancy. |
I have clearly mentioned the ingredients that sometimes come as supplements in various protein powders for pregnancy. If you are pregnant or breastfeeding, you must be extremely careful when searching for the best protein powder. So, try to find the protein powder that doesn’t contain ingredients listed in the above table.
Top 5 best protein powders for pregnancy and breastfeeding
In this section, I will present you with a list of 5 best protein powders, which can be very effective. In addition to having a good effect on the health of the mother, intake of certain protein powders can also have a positive effect on your child’s health.
- COLLAGEN PROTEIN POWDER
Protein collagen powders are easily digestible. Therefore, they do not cause constipation during pregnancy. Collagen is a source of protein-rich in protein ingredients, e.g. 20 grams of protein per meal. A pregnant woman can benefit greatly from its use:
- Reduction in weight
- Decrease cravings
- Reduce muscle and joint pain
- Improved skin texture by reducing aging signs. It can also lower the number of face lines.
- Increase bones and muscle strength
- PEA PROTEIN POWDER
Pea Protein Powder is a type of Vegan Protein. Yellow peas are a source for such protein. It is the best protein powder for pregnant woman due to following reasons:
- These proteins are free from any allergens. So these are extremely safe to use.
- Pea Protein is a powerful source of essential amino acids.
- Extremely helpful in weight control.
- EGG WHITE PROTEIN POWDER
Egg White Protein is a source of rich and healthy proteins. It enhances the intake of pure protein in the human body and increases energy in the body. Apart from protein nutrients, there are certainly other benefits:
- Egg White Protein Powder does not have a strong taste, so it can be mixed in various dishes.
- It has a powerful effect on muscle strength and growth due to the presence of essential amino acids.
- There are no milk traces, food additives, glucose, oil and other harmful ingredients mixed in Egg White Protein Powder. It is available in the purest form e.g. Egg. This makes it the best protein powder during pregnancy and breastfeeding.
- The amount of carbohydrates, fat and glucose in egg white protein are considerably lower as compared to other protein types e.g. Whey Protein Powder. One scoop of whey protein can contain up to 23 grams carbohydrates while the same quantity of egg white protein merely contains more than 1.5 grams of carbs.
- This type of protein powder is easily digestible.
- WHEY PROTEIN POWDER
Whey Protein Powder is derived from milk and is one of the best protein powders for pregnancy, but it is ranked fourth on this list due to the presence of traces of milk and a large amount of carbohydrates. This protein powder has many benefits including:
- Whey Protein Powder doesn’t cause any digestive issues.
- It contains all the essential amino acid components. These amino acids are not produced naturally, so the food is the best source to deliver them to the human body. Each of these amino acids has a special effect on the parameters of human health, including muscle mass, tissue strength, energy and immune system.
- Whey Protein Powder reduces hunger and appetite and can result in weight loss.
- Muscle mass and muscle strength are increased by the use of whey protein powder. Therefore, it is really beneficial for those pregnant women who are skinny and weaker.
- HEMP PROTEIN POWDER
Hemp Protein Powder is extracted from the seeds of Hemp Plant and it is another excellent vegan protein. This protein comes with other valuable nutrients. If you have selected Hemp plant seeds as your best protein powder for breastfeeding and pregnancy than you can get benefited from it in the following ways:
- This type of protein powder also contains other nutrients like fiber, iron, magnesium and potassium. Each of these can affect your body in a positive manner.
- Hemp Protein Powder also contains balanced amounts of omega-3 and omega-6 fatty acids. Omega-3 rich diet for a pregnant woman helps in reducing stress, anxiety, depression, hypertension and cardiac disease.
Tips for choosing the best protein powder for breastfeeding and pregnancy
Well, I have tried my best to write this informative article in such a way that anyone reading it can understand the do’s and the don’ts in choosing the best protein powder for pregnancy and breastfeeding. In case of any confusion, I am providing a quick summary here that may help you in understanding the theory behind the selection.
- Select those protein powders that contain extracts from natural sources and have nutritional value due to the inclusion of various vitamins, minerals and antioxidants.
- Try to find protein powders having vegan protein as an ingredient because of its digestive, absorptive and low-fat features.
- The important thing to consider is that the best protein powder should not contain very high protein content. Because the excess of everything is really bad. So, buy only those protein powders in which protein content is 25% at max.
- Never buy protein products containing glucose, artificial sweeteners and food additives. These are bad for mother/child health and growth.
- Select protein powders containing essential amino acids, folic acid, iron, omega-3, manganese and potassium as ingredients.
Related: Rooibos during pregnancy
Using your selected protein powder
Once you’ve got protein powder, all you need to do is to use it. Due to the powder form, it is easy to mix, so you can use it in various ways. As a pregnant woman, you can make a healthy meal quickly and effortlessly.
Mixing the powder with water or milk is a great option. An excellent and delicious choice for breakfast is also yogurt with protein powder. If you love to bake, you can use it in baking. Coffee or tea (without caffeine) is another good option for taking these powerful nutrients. You can sprinkle it on top of your salad. After your morning or evening exercise, you can make a delicious protein shake.
Bottom line
Protein is not only useful for women, but men can also benefit from it. For a pregnant woman who faces a complication, proteins can really help. Although meat is the best source of protein, for some obvious reasons, women do not like it during pregnancy.
There are various options in this regard, including whey, peas, collagen, cannabis and white eggs. These are the healthiest proteins.
Another important point in choosing the best protein powder for pregnancy is what should be avoided. These include glucose, food additives, artificial sweeteners, traces of milk and much more. Avoid the purchase of protein powders containing these products.
Lastly, you can use the powder-form of protein in a variety of drinks, salads, and recipes for getting a quick and healthy meal.
I hope you like the article and that you have found a lot of useful information. Please give your valuable feedback.