In recent years, this has been one of the biggest questions knocking at the door of the protein industry: “Are protein supplements safe during pregnancy?”.

There’s a bunch of misinformation flying around and we’re here to set the record straight. 

Whether you’re expecting yourself, are a concerned partner, or are simply curious, you’ll find all questions answered within this article. Right from nurturing the baby's development to maintaining your own health, you’ll have a clearer understanding of your baby’s dietary needs by the end. 

So let’s dive into the belly of the beast. No pun intended.

The Role Of Protein In Pregnancy

As we all know, protein is an integral building block for our growth. It’s really no surprise, then, that it’s super essential during pregnancy. 

It plays a vital role in the growth and development of your baby, helping build muscles, tissues, and organs, while also supporting the production of enzymes and hormones. 

For pregnant women, protein intake becomes even more important as your body works overtime to support the baby's rapid growth.

Key Benefits of Protein During Pregnancy:

• Fetal Development: Amino acids, the building blocks of protein, are essential for the baby's overall brain and organ development.

• Placenta Growth: Protein supports the formation of the placenta, which is critical for providing oxygen and nutrients to the fetus.

• Increased Blood Supply: Protein helps produce blood cells, ensuring a healthy blood supply for both the mother and child. 

• Tissue Repair: As time passes on, protein aids in the repair and growth of tissues in both mother and baby.

Clearly, protein plays a significant role in the entire pregnancy process. 

Okay, great. Next question: “How much does the mother need to have?”

How Much Protein Do Mothers Need?

The amount of protein a woman needs during pregnancy depends on factors like body weight, activity level, and the pregnancy stage.

According to the National Institute of Nutrition, an average pregnant woman should aim to consume about 1.1 grams of protein per kilogram of body weight per day during pregnancy. 

However, this recommendation can rise in the later stages of pregnancy, as the baby's growth accelerates, and the carrier body requires additional nutrients.

So… Are Protein Supplements Safe During Pregnancy?

First and foremost, when considering protein supplements during pregnancy, it’s essential to consult your healthcare provider before introducing them into your routine.

Generally, protein supplements such as protein powders and shakes are safe for most pregnant women, but it’s important to be aware of the ingredients in the product you're choosing.

What Makes a Protein Supplement Safe for Pregnancy?

• Clean, Minimal Ingredients: Opt for protein powders with a short and simple ingredient list. Avoid products that contain artificial sweeteners, excessive sugars, additives, or preservatives. ONLY choose natural, organic protein powders during this time.

• Low in Heavy Metals: Some protein powders may contain trace amounts of heavy metals like lead or arsenic, which are harmful during pregnancy. Choose reputable brands that are third-party tested for safety and quality.

• Avoid Harmful Additives: Steer clear of protein powders that contain stimulants, caffeine, or herbal ingredients like ginseng or guarana, as they can potentially be harmful during pregnancy.

• Protein Source: Consider the type of protein in the supplement. For example, whey protein, a byproduct of dairy, is generally safe for most pregnant women, but it may not be suitable if you're lactose intolerant or sensitive to dairy. In that case, plant-based protein powders, such as pea protein or rice protein, are excellent alternatives.

Respect these 4 non-negotiables to maximize protein intake via supplements without potentially harming the child’s health.

Types of Protein Supplements for Pregnant Women

Here’s a deeper dive into popular types of protein powders, but specifically, how they link with the health of pregnant women:

Whey Protein

Whey protein is one of the most popular protein supplements, derived from dairy. It is a complete protein, meaning it contains all nine essential amino acids necessary for the body's functions. For pregnant women without dairy allergies, whey protein can be a convenient and effective way to boost protein intake. Look for high-quality, grass-fed whey protein without unnecessary fillers.

Plant-Based Protein

For women who prefer to avoid dairy or follow a vegetarian or vegan diet, plant-based protein powders made from sources like peas, hemp, rice, or chia seeds are great options. They provide a high protein content while being easier on digestion and free from lactose.

Our Ace Blend DAILY Plant Protein and INTENSE Plant Protein are plant-based formulations that also naturally complete the amino acid profile needed to max out growth. 

Plain Plant Protein is an excellent addition to meals to provide essential nourishment for pregnant women.

Pitfalls of Protein Supplements in Pregnancy

While protein powders and supplements can be beneficial, there are also risks to consider, especially if you rely too heavily on them as a primary source of protein. Some potential risks include:

• Quality Control Issues: The supplement industry is not as strictly regulated as pharmaceuticals, meaning the quality and safety of protein powders can vary between brands. Always choose products that are certified by reputable third-party organizations to ensure you're getting a clean, safe product.
  
• Lactose Intolerance and Allergies: If you’re lactose intolerant or allergic to dairy, be cautious with whey protein powders, as they may cause digestive discomfort. Go for plant-based or hypoallergenic options instead.

Foods vs. Supplements: What’s Better for Pregnancy Nutrition?

While protein supplements can be a convenient way to meet your daily protein needs, they should not be used as a substitute for a well-rounded diet rich in whole foods. Whole food sources of protein offer additional benefits, such as vitamins, minerals, and fiber that are crucial for a healthy pregnancy.

Why Whole Foods Are Superior:

1. Nutrient Density: Whole foods provide a broader range of essential nutrients, including vitamins and minerals like iron, calcium, and folate, which are critical for pregnancy.

2. Fiber Content: Foods like legumes, fruits, and vegetables not only provide protein but also contain fiber, which helps with digestion and prevents constipation—a common issue during pregnancy.

3. Healthy Fats: Many protein-rich foods also contain healthy fats, such as omega-3 fatty acids found in fish and chia seeds, which are important for fetal brain development.

That said, there may be times when protein supplements can fill gaps in your diet, especially during busy periods or when you're dealing with food aversions. The key is balance: opt for whole foods, supplement sparingly. 

But be warned, mothers to-be, that whole foods come with excessive caloric intake. Probably something to be mindful of at such a time.

Good supplements are the smartest way to reach a goal without racking up the calorie scale and adding to your weight gain problems. 

The Bottom Line

So, are protein supplements safe during pregnancy? In most cases, yes!

Protein powders and shakes can be a safe and effective way to ensure you're getting enough protein, provided they’re used responsibly and under the guidance of your healthcare provider. Just make sure to choose high-quality, clean protein powders with minimal additives and avoid excessive protein intake.

For the best results, combine supplements with a balanced diet rich in natural protein sources, healthy fats, and essential vitamins and minerals. After all, both you and your baby deserve the best possible nutrition throughout this incredible journey.