What is the best pregnancy-safe protein powder?


drink wholesome is the best pregnancy-safe protein powder. It is made with a short list of simple ingredients, making it perfect for pregnant women looking to boost their protein intake without extra processing and added junk. Order samples to see if our protein powder for pregnancy is right for you.

Written by Jack Schrupp & Brittany Adelman, RDN

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How to pick a supplement that is right for you

When it comes to pregnancy, maintaining optimal health for both mother and baby is essential. This includes consuming adequate protein, which is crucial for the growth and development of the fetus, as well as the mother’s overall health. Not all protein powders are made equally, however, and not all are safe for pregnant women. To ensure that you are consuming the best protein powder safe for pregnancy, it is important to consider several factors before making a purchase.

– Protein is essential for both the growth and development of the fetus and the mother’s overall health during pregnancy.

– Choosing a protein powder safe for pregnancy requires consideration of several factors, such as ingredients, nutrition, and safety standards.

– The best pregnancy-safe protein powder should contribute to a healthy gut and be suitable for prenatal needs.

– Consulting with a healthcare professional before adding protein powder to your diet while pregnant is crucial.

– There are many ways to incorporate pregnancy-safe protein powder into your diet, including protein shakes, baked goods, and smoothies.

safe-protein-powder-for-pregnancy

Why is eating enough protein important during pregnancy? 


Protein is an essential nutrient during pregnancy as it fuels the growth and development of the fetus. It plays a crucial role in producing new tissues, cells, and enzymes in the body. Without sufficient protein, the baby’s growth and development could be compromised, leading to a low birth weight or other health complications.

Moreover, protein is crucial for the mother’s health during pregnancy as it helps to maintain the body’s fluid balance, supports the immune system, stabilizes blood sugar, and provides energy for the body. Adequate protein intake may also help to reduce nausea and prevent morning sickness in pregnant mothers. 

Here are the top reasons what adequate protein intake is important when pregnant:

Placental development

From as early as conception, protein plays an important role in the formation of your baby’s tissues, organs, and overall growth. Research emphasizes the significance of adequate protein intake for the development and maintenance of the placenta, a vital organ that facilitates the exchange of nutrients and waste between mom and baby.

Increased blood volume

Pregnancy triggers an increase in blood volume to meet the growing needs of both you and your baby. Protein is crucial for the production of hemoglobin, which carries oxygen in the blood. Current literature highlights the substantial protein demands required for the expansion of blood volume and the growth of maternal tissues during pregnancy.

Prevention of preeclampsia

Adequate protein intake during pregnancy is associated with a reduced risk of developing preeclampsia, a condition characterized by high blood pressure and organ damage. Protein contributes to maintaining vascular integrity and regulating blood pressure, crucial factors in preventing the onset of preeclampsia and promoting a healthier pregnancy.

Immune system function

Protein is crucial for the immune system during pregnancy as it supports the production of antibodies, cellular immunity, immune system regulation, tissue repair, adaptations to maternal immune changes, and protection against infections, ensuring a balanced and effective defense for both the mother and the developing fetus.

Amniotic fluid formation

Protein is a vital component of amniotic fluid, the protective liquid surrounding your baby in the womb. This contribution to the amniotic environment supports the healthy development of your baby.

Energy and satiation

Protein serves as a crucial nutrition source during pregnancy, not only providing a sustainable source of energy but also promoting a sense of satiety that helps expecting mothers avoid energy crashes and mood fluctuations.

Blood sugar

Adequate protein intake, coupled with a balanced diet, helps to support improved satiety after meals, thus helping you avoid eating too much. Additionally, sufficient protein intake optimizes blood sugar, a foundational tool for preventing gestational diabetes, which is a dangerous condition affecting glycemic control during pregnancy.

pregnancy-safe-protein-powder

How much protein do pregnant women need?


Given that your protein needs increase during each trimester of pregnancy, it is crucial that you establish a plan to ensure that you are eating enough protein at every stage. Figuring out how much protein you need during pregnancy can be confusing, however. Most registered dietitians recommend the following:

First trimester (week 1-12)

During the first trimester, protein needs are relatively consistent with non-pregnant levels, ranging from 46-56 grams per day. This period is crucial for early fetal development.

Second trimester (week 13-26)

Protein requirements increase slightly in the second trimester, ranging from 71-86 grams per day. This uptick accommodates the growing demands of the developing fetus, especially as organs and tissues continue to form and maternal blood volume expands.

Third trimester (week 27 through pregnancy)

The third trimester sees a further increase in protein needs, ranging from 71-100 grams per day. During this stage, the fetus undergoes rapid growth, and protein becomes vital for the development of organs, muscles, and the preparation of the mother’s body for labor and breastfeeding.

Some women, however, may eat more protein than the recommended amount as a way to feel satisfied and improve glycemic control. It is always recommended that women consult with their healthcare providers to determine their personal protein requirements.

Thinking about eating 70+ grams of protein per day can be overwhelming. As you can see below, even if you eat a protein with every meal, you are still likely not meeting your optimal protein needs.

Breakfast: 2 eggs – 12g protein
Lunch: 4 oz chicken breast – 32g protein
Snack: ¼ cup almonds – 7g protein
Dinner: 4 oz salmon – 23g protein
Total: 74g protein

On top of all of this, pregnant women can have a hard time eating due to food aversions, decreased appetite, and morning sickness. This is where pregnancy-safe protein powder can help. Protein supplements can be a safe and convenient way to boost your overall protein intake.

Is it safe to use protein powder during pregnancy?


Not all protein supplements are safe for pregnant women due to potentially harmful ingredients. Upon examining the nutrition panel of many protein powders, you are likely to encounter a lengthy list of additives, including emulsifiers, thickeners, flavorings, and sugar substitutes, to name a few.

These processed ingredients can induce uncomfortable side effects such as bloating and stomach pain, which is particularly undesirable for pregnant women experiencing morning sickness. Moreover, the impact extends beyond immediate discomfort, as processed additives have the potential to disrupt the delicate balance of the gut microbiome—a community of microorganisms living in your digestive system.

Maintaining a healthy gut microbiome is especially crucial during pregnancy, as an imbalanced microbiome has been linked to complications like gestational diabetes, preeclampsia, and restricted fetal growth. In essence, prioritizing ingredients that positively contribute to gut health becomes imperative to safeguard both maternal and fetal well-being throughout the pregnancy journey.

protein-powder-safe-during-pregnancy

What should you consider when choosing a pregnancy-safe protein powder?


It is essential to choose a safe protein powder for pregnancy. Opt for a brand that provides essential amino acids without added junk. It is also essential to consult with a healthcare professional before adding protein powder to your diet during pregnancy, as specific health conditions may require further precautions when it comes to protein consumption. When choosing a pregnancy-safe protein powder, here are a few key factors to consider to ensure the safety and nutritional value of the product.

Ingredients

The list of ingredients in the protein powder is crucial to consider. Look for products that include whole food protein sources such as egg whites. Additionally, avoid products with artificial sweeteners, flavorings, and other additives that can cause adverse reactions or harm to the developing fetus. As a general reminder – the fewer the ingredients on the nutrition label, the better!

Nutritional quality

Look for a protein powder that contains at least 15 grams of protein per serving, and essential nutrients such as iron, folate, and calcium, which are vital for prenatal health. Avoid protein powders with lots of Added Sugar, as they can contribute to weight gain and gestational diabetes. 

Safety standards

When selecting a pregnancy-safe protein powder, it is recommended to choose a product that has been thoroughly tested and meets safety standards established by regulatory agencies such as the FDA. Choosing a protein powder with third-party certifications such as USDA Organic and Non-GMO Project Verified can also help ensure that your supplement is free from harmful substances such as pesticides, heavy metals, or antibiotics.

By considering these factors, pregnant women can choose a safe and effective protein powder that supports their nutritional needs and promotes optimal prenatal health.

protein-powder-safe-for-pregnancy

drink wholesome is the best pregnancy-safe protein powder


drink wholesome is additive-free.

One of the reasons why we make the best pregnancy-safe protein powder is that we do not use food additives. Most protein powders, conversely, are full of food additives and can lead to disrupted gut health over time. While additives may improve characteristics like taste and texture, they can also cause uncomfortable side effects and imbalances in your gut microbiome. 

Food additives are processed much differently in the body than real food, which makes them difficult to digest. As a result, they tend to linger in your gut, causing gas and slow colonic transit.

This is worth noting given how common constipation can be for expecting mothers. Partially digested food additives can also cause diarrhea because they draw water into your intestines. Now, you might finally have something to blame for those post-protein shake trips to the bathroom!

Artificial sweeteners, which are prevalent in many sugar-free and diet products, are infamous for causing digestive issues. Consumed over extended periods of time, these sweeteners can disrupt the balance of your gut microbiome. An imbalanced gut microbiome is a significant driver of inflammation, and associated with poor outcomes for pregnant women.

vegan vanilla protein powder serving suggestion

Emulsifiers and gums, used to improve solubility and texture respectively, have the potential to disrupt your delicate balance of gut bacteria, contributing to gas and bloating. Similarly, sugar alcohols like maltitol and lactitol may undergo fermentation in the colon, generating gas as a byproduct. 

While fiber is generally applauded for its digestive benefits, highly concentrated fiber additives, such as inulin or chicory root, can induce gas in some individuals. Certain preservatives, like sulfites employed to preserve food freshness, may also cause gas for some. 

Here is a list of the most common food additives in protein powder:

acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

Finally, over time, the regular consumption of food additives can disrupt the regulatory pathways in your intestines, sometimes leading to the development of inflammatory bowel disease (IBD) and other chronic gastrointestinal inflammatory conditions. 

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why drink wholesome is a great pregnancy protein powder is that we do not use dairy-based proteins. Many other protein powders are made with whey and casein-derived proteins, which are known to cause digestive issues in many individuals. Common symptoms include bloating, gas, and stomach pain. Women with lactose intolerance, or an inability to break down and digest lactose (a sugar in dairy), are the most likely to experience side effects from dairy-based proteins.

drink wholesome is made with real foods.

A final reason why we make the best protein powder safe for pregnancy is that we do not use protein concentrates or isolates. Most alternative protein powders are made with one or both of these protein sources, which are highly processed protein extractions.

Protein concentrates and isolates undergo heavy mechanical and chemical processing before becoming protein powder. Sometimes, manufacturers resort to solvents like hexane to extract the protein. As a result, what you end up putting into your body looks nothing like real food.

Your gut was meant to digest unprocessed or minimally-processed whole foods, not protein concentrates and isolates. This is why more and more research is finding that eating refined ingredients like these can alter the composition of your gut microbiome, which is not conducive to a healthy pregnancy. 

chocolate protein powder 14 servings serving suggestion

We stand out as the top safe protein powder for pregnancy for one reason: we use real foods like egg whites and almonds, which are minimally-processed and gut-friendly alternatives to protein concentrates and isolates.

For starters, whole foods like egg whites and almonds come pre-packaged with enzymes and other digestive aids that aid in digestion and absorption.

Egg whites, in addition to being low FODMAP, can help balance the pH levels in your gut and promote the growth of healthy gut bacteria. This is certainly why our customers have fewer digestive issues with our egg white protein powder than with any other type of protein supplement.

Moreover, egg whites provide an excellent source of nutrition, are low in fat, and contain essential amino acids, which makes them an excellent protein source. Additionally, almonds are a healthy choice for expecting mothers due to their nutrient-rich profile, providing essential vitamins and minerals, a good source of plant-based protein, healthy fats for fetal development, fiber for optimal bowel movements, and a low glycemic index.

Recommended pregnancy-safe protein powders


The best protein powders for pregnancy are made with a short list of simple ingredients – the simpler the better. The more your protein powder looks like real food, the less likely it will be to cause side effects and inflammation in the gut. 

Protein powder is not a magic bullet. It is simply a convenient way to boost your protein intake, and offers distinct advantages for pregnant women who may have a hard time eating enough protein. Companies claiming that their protein powders will increase your milk supply or somehow improve your baby’s health are full of garbage – literally and figuratively. The only thing that really matters when it comes to protein powder is the ingredients. The claims, packaging, etc. is just marketing!

After considering the key factors, we have carefully selected the top 5 pregnancy-safe protein powders on the market. These products have been vetted for quality, safety, and effectiveness, making them ideal choices for pregnant women who want to incorporate protein powder into their diet.

1. Drink Wholesome

Drink Wholesome Vanilla Protein Powder – Made with just 4 simple ingredients – egg whites, coconut, vanilla, and monk fruit – this is hands down the best protein powder for pregnancy. You will not find a shorter, simpler list of ingredients.

vanilla protein powder 14 servings nutrition facts

Drink Wholesome Vegan Vanilla Protein Powder – Made with just 4 simple ingredients – almonds, coconut, vanilla, and monk fruit –  this is hands down the best vegan protein powder for pregnancy. If you are on a plant-based diet, give it a try.

vegan-vanilla-protein-powder-nutrition-facts

2. Mama Bird 

Made with a blend of pea protein isolate and hemp protein, this is a good option for pregnant women. It does contain an added thickener (acacia gum), though, which is not gut-friendly.

mama-bird-ingredients

3. Boobie

Made with pea protein isolate, this is a good option for pregnant women. It does contain an added thickener (guar gum), though, which is not gut-friendly.

boobie-ingredients

4. Ritual 

Made with pea protein isolate, this is an ok option for pregnant women. It does contain added thickeners (xanthan gum) and emulsifiers (sunflower lecithin), though, which are not gut-friendly.

ritual-ingredients

5. Pink Stork

Made with whey protein isolate, this is another ok option for pregnant women. Whey protein isolate is a heavily-processed dairy-based protein, but it does contain less lactose than whey protein concentrate. That said, there is no way of knowing exactly how much lactose an isolate contains. Moreover, Pink Stork uses natural flavors and stevia, which are probably not as natural as you think. 

pink-stork-ingredients

When selecting a pregnancy-safe protein powder, it is important to consider factors such as ingredients, nutrition, and safety standards.There are several excellent pregnancy-safe protein powder products available on the market, which we have highlighted above. Note that out of all the protein powders on this list, drink wholesome is the only one that is additive-free, dairy-free, and made with real foods, not protein concentrates or isolates. If you drink a protein shake every day, this can make a huge difference in terms of your gut health. Order samples to see if our protein powder safe for pregnancy is right for you. 

How do you incorporate protein powder in your diet? 


Now that you have found the best protein powder safe for pregnancy, you may be wondering how to add it to your diet effectively. Below are some practical tips and ideas:

Make protein shakes

Protein shakes offer a quick and versatile way to incorporate protein powder into your diet. You can add fruits, vegetables, and other healthy ingredients to make them even more nutritious. Here are a few recipe ideas:

– High-protein fruit smoothie: Banana, mixed berries, spinach, almond milk, dates, and pregnancy-safe protein powder such as drink wholesome

– Green goddess smoothie: Kale, cucumber, pineapple, avocado, almond milk, and pregnancy-safe protein powder

– Chocolate protein shake: Unsweetened cocoa powder, banana, almond milk, peanut butter and pregnancy-safe protein powder

Add protein powder to meals

You can add protein powder to many meals or snacks to enhance their nutritional value. For example, you can add it to soups, muffins, oatmeal, or yogurt. You also just keep it simple by blending protein powder, ice, and milk for a quick and satisfying snack.

Use protein powder in baking

You can also use a pregnancy-safe protein powder in many of your favorite baking recipes. Brownies, pancakes, muffins and cookies are just a few examples of treats you can make with protein powder. Not only does this make your baked goods more nutrient dense, but it also makes them more blood sugar-friendly as well.

Check out our easy, high protein recipes for more inspiration.

How do you choose the best supplement for you and your baby?


Choosing the best pregnancy-safe protein powder is crucial for ensuring optimal prenatal health. As we have discussed, protein is an essential nutrient during pregnancy, supporting the growth and development of both mother and baby.

While pregnancy-safe protein powders are generally safe for consumption, it is important to take necessary precautions and pay attention to possible side effects, especially if you are breastfeeding. Consult with your healthcare provider before incorporating any new supplement into your diet, and adhere to recommended serving sizes.

Some potential side effects of consuming protein powder during pregnancy or breastfeeding include:

– Upset stomach, including bloating, constipation, and diarrhea

– Allergic reactions to certain ingredients

– Excessive weight gain due to additional calorie intake

When choosing a pregnancy-safe protein powder, it is important to read labels carefully and select a product that is free from harmful substances such as emulsifiers, thickeners, artificial sweeteners, and flavorings. Look for products that are specifically formulated for pregnant or breastfeeding women, with a short list of simple ingredients. If you experience any adverse symptoms while taking a protein powder during pregnancy or breastfeeding, discontinue use and consult with your healthcare provider immediately. 

★★★★★

easy to digest

“I’m 4 months pregnant and this is the only protein powder that doesn’t make me nauseous. I use it everyday, sometimes twice a day. My husband uses it too!” – Emily

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.

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