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Protein powder is safe during pregnancy, as long as you choose a high-quality, well-formulated protein powder. There are many protein powders on the market that may or may not be the best protein powder for your pregnancy. Protein powder is one of my favorite ways to get more protein into my diet, without having to eat chicken, eggs or other sources of protein that just aren’t as appealing to me during pregnancy.
As a mom who is pregnant with her fourth baby, I am so thankful to have a protein powder that is safe, full of nutrients, tastes amazing, and a tool to help keep me from gaining too much weight. I am going to go over how to tell if a protein powder is safe for pregnancy, my top pick for a pregnancy protein powder and why we need protein during pregnancy.
How much protein do you need during pregnancy?
It is important to know how much protein you need in general during pregnancy. Generally, experts like Lily Nichols, RDN suggest 60g a day. This is not an exact amount for every pregnant mama. If you are 5ft tall, and petite, you may not need that much protein simply because you are smaller. If you are almost 6ft tall, all muscle and lifting weights, you may need more. The 60grams are a general guideline to help you find your sweet spot.
Why is protein important during pregnancy?
Protein plays an important role in fetal development all through pregnancy. Protein plays a role in expansion of blood volume, growth of maternal tissue, and development of the fetus and uterus. Specific amino acids become more important during pregnancy because your body’s need for them increases. Glycine is an amino acide that plays an important role in the formation of fetal DNA, internal organs, bones, connective tissues and joints. There are other amino acids that are important too, which is why a complete protein source in your protein powder is so helpful. I go over those sources in just a few paragraphs.
How to tell if a protein powder is safe for pregnancy:
With so many protein powders on the market, it can be really confusing on which ones are safe for pregnant mamas. There are many factors that play into choosing a safe protein powder, so here are some things to check off your list:
Is the protein powder plant-based or animal-based (whey, casein)?
A protein powder may not be safe for you if you are sensitive ot dairy proteins. This is where you want to make sure you know exactly what type of protein powder you need. If you have any issues with dairy, then choosing a plant-based protein powder is gonna be a safer choice. If you are sensitive to soy, corn or legumes, then make sure to read the full ingredients of a plant-based protein powder, or choose a whey or casein protein powder. You may also have digestive issues from dairy proteins, animal proteins, or even some plant proteins. Your first step is to choose a protein powder that doesn’t have any ingredients that may cause your body to become inflammed.
What extra vitamins are included in the protein powder?
Because a prenatal vitamin is essential during pregnancy, you don’t need a protein powder that is full of non-essential vitamins. This means that you may be paying for additional vitamins that you are already taking in your prenatal vitamin. If you need a good prenatal, make sure you are taking one with folate, rather than foiic acid. I have a favorite one that I love, which you can read all about.
The protein powder I use has specific vitamins to help minimize sugar cravings like chromium, magnesium and turmeric, which aren’t usually included in a prenatal vitamin. A basic protein powder may contain a few essential vitamins, and additional superfoods that are helpful for phytonutrients, antioxidants and more.
Is the protein a complete protein with all amino acids?
This is an important question that will help you choose a good protein source. Not all proteins, specifically plant proteins have a complete amino acid profile. Complete amino acid profiles are found in animal proteins and mostly pea protein. Quinoa, hemp and soy also have complete amino acid profiles, so choosing a protein powder with at least one of these plant-based proteins will help ensure the protein you are consuming is giving you all the benefits.
Are there heavy metals in the protein powder?
Testing for heavy metals, especially in plant-based protein powders is important. It wasn’t known for quite sometime the amount of heavy metals found in protein powders, and more companies are working hard to test and eliminate the existence of heavy metals. Find a protein powder that does testing for heavy metals, like mine, or reach out to their customer service to ask if they do!
Ask your midwife, doctor or doula to review your protein powder
Finally, getting some help from your midwife, doula or doctor will help tremendously when choosing a safe protein powder. Show them the powders you are considering, and have them help you make the decision. Or, if you know a registered dietician, they could be a great help too. Getting some expert guidance for your pregnancy specifically is one of the safest ways to ensure you are making the right choice.
Why is Bump Dust my top choice for a safe protein powder during pregnancy?
Well, considering I created the formula, I know exactly what is in the powder to ensure it is a good, nutritional supplement for pregnancy. I also have heavy metal testing done, source high-quality ingredients, and do my best to ensure the manufacturing is top quality. I actually drink my own protein powder, which is very different than many large companies, who have a profit-margin in mind.
I hand-picked super important ingredients like turmeric, folate, chromium, vitamin b 12 (so many mamas are deficient in this both during and after pregnancy!), spirulina (I drank this in previous pregnancies), pea protein, brown rice protein, chia seed protein…and so much more. Each nutrient is beneficial for a pregnant mama, but there is an over abundance of vitamins you are going to just pee out later.
Bump Dust also tastes so good. It has a sweet vanilla flavor, with a hint of cinnamon. It is a signature flavor that we use for both Milk Dust and Bump Dust.
Feel free to use code: LACTATION for 10% off your first order if you want to try it. We do have samples of Milk Dust, which taste the same, and samples of Bump Dust will be coming soon.