Know About Protein Powder In Pregnancy

Specific types and amounts of protein powder in pregnancy are considered safe and beneficial. Protein smoothies can be consumed while pregnant, but only in moderation. They aren’t the best option to achieve your nutritional requirements, and they come with several drawbacks. When you’re pregnant, you indeed need to increase your protein intake — you’ll need anything from 60gms to 100gms per day, depending on your weight, degree of physical activity, and stage of pregnancy. (A three-ounce serving of fatty fish weighs roughly 20 grams, while a cup of milk weighs eight and an egg weighs six.)

Protein smoothies are a convenient way to ensure that you get enough protein, especially if you’re having trouble eating enough due to morning sickness. However, most women consume enough protein in their diet to avoid the need for a shake after taking a consultation from their Gynecologist available in the city.

Are Protein Shakes Safe for Pregnant Women?

What began as nutritional supplements used in healthcare and hospitals has grown into a massive consumer business with an almost limitless number of brands. Protein shakes are marketed as a variety of things, from meal replacements to a way to receive necessary nutrients and gain weight as needed. While the number of protein smoothies available appears to be unlimited, many contain the same ingredients.

Nearly every smoothie on the market has vitamins and minerals, protein, carbohydrates, fat, a little fiber, and flavorings to help them taste good. Although some brands may incorporate “extra” components like botanicals or caffeine, the fundamental protein shake ingredients are all regular dietary staples that are safe, especially when consumed in large quantities.

How Much Protein Does a Pregnant Woman Need?

A pregnant woman’s protein requirements rise as the pregnancy progresses. It is highest in the second and third trimesters when the baby is quickly growing. The protein requirements are calculated based on her ideal body weight for her height rather than her actual weight. This method may calculate a woman’s optimal body weight: 105 cm in height = ideal body weight (in kgs). For example, if a woman weighs 70 kilograms, but her optimal body weight is 55 kilograms, her requirements for protein powder in pregnancy should be adjusted accordingly. A woman’s average protein needs to rise trimester by trimester, as seen below:

• During the first trimester, consume 1-1.2 grams of protein per kilogram of ideal body weight.
• 1.5-1.8g protein per kg optimal body weight in the second trimester.
• 1.8-2g protein per kg optimal body weight in the third trimester.

Is it Safe to Take Protein Powders While Pregnant?

Protein powder supplements aren’t fully healthy for pregnant women because they frequently contain artificial sweeteners like sucralose. Although these artificial sweeteners have authorization from the FDA and are labeled as generally recognized as safe (GRAS), they are not safe for a pregnant woman or her growing fetus. Because they are artificial rather than natural, their safety is under dispute. Some protein powder products may contain substances like creatine and caffeine, which are not beneficial for fetal development.

Which Protein Shakes Are Safe to Drink While Pregnant?

Protein shakes created naturally, that is, without the addition of artificial flavors, colors, or nutrients, are typically safe to drink. However, you should only eat them after making sure you aren’t allergic to the protein source.

Many products promote health and wellness by using natural colors and flavors. Identifying such products can assist you in meeting your protein needs while avoiding any potential adverse effects. If you don’t want to buy protein shakes, you can always prepare them yourself. After all, nothing beats homemade! Milk, almonds, peanut butter, pumpkin seeds, sunflower seeds, and chia seeds may help prepare a protein shake at home.

Things to Consider Before Purchasing Protein Powder

If you consume protein powder in pregnancy because your everyday diet lacks protein, make sure you check these items first. The Gynecologist recommends being double sure before taking the product. 

• Caffeine and Vitamin Overabundance

Numerous protein powders marked as vegan or diet-friendly contain additional caffeine and vitamins. Caffeine and extreme vitamin input are not suitable during pregnancy. Thus avoid purchasing such products. You could take prenatal multivitamins or get all micronutrients from your balanced diet. Hence, consuming vitamins is unnecessary and also hazardous. You should consume minimal caffeine during pregnancy, with less than 200mg per day.

• Sweeteners Man-Made

Protein powders, including xylitol, sucralose, and maltitol, are likewise debatable whether they are harmful. On the other hand, Stevia is a plant that grows naturally, and people call it the most excellent sweetener. Experts advise staying far away from protein powders that incorporate these artificial sweeteners. Additionally, avoid all protein powders and artificial sweeteners to be safe. It’s vital to remember that the sweetener acesulfame K isn’t safe to use during pregnancy, nursing, or with children. It is advisable to read the nutritional details and conduct extensive internet research. If you have any concerns, you should consult a nutritionist.

• Flavoring Agents and Fillers

When you blend protein powders to make a smoothie, you need to add fillers to enhance its potency. They help improve the consistency and texture of the drink and its flavor. Fillers include xanthan gum, palatinose, guar gum, and other compounds with minimal or zero nutritional value. They can fill your body up with empty calories and keep you feeling fuller without giving any genuine benefits. Flavoring agents aren’t always as pure as they promise to be, and they’re often devoid of nutrients. Before adding them to any protein powder, they are chemically processed. So avoid powders that include fillers or flavoring ingredients. 

What’s the Source of the Powder?

Whatever you eat during pregnancy will somehow find its direction to the child. Consequently, it’s crucial to pay particular attention to the origins of the protein powder. Check the powder’s producer and production procedures to verify if it’s free of toxins, pesticides, and hormones. Studying how it comes and what goes into its manufacturing procedures will be worthwhile. It is especially crucial when employing dairy-based protein powders, like casein and whey. Hormones like rBGH, which can harm the fetus, are frequently present in such products.

Conclusion

Many products, especially protein powders, typically feature a warning sticker if they contain dangerous substances to pregnant or breastfeeding women or children. These powders commonly include creatine, acetyl L-carnitine HCL, caffeine, taurine, beta-alanine, and a vitamin ratio that exceeds your dietary standards. These labels aid in selecting safe powders, although they are not always available. As a result, checking the components list for possibly dangerous substances is always a brilliant idea. Pregnancy is a time when you should concentrate on consuming nutritious meals. If your diet isn’t meeting your protein needs, protein supplementation, like protein powder, can assist, but only after consulting with your doctor. Because if you know how to choose a safe and nutritious protein powder in pregnancy the task becomes much easier.

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