It is safe to drink high-quality protein shakes during pregnancy as long as they are consumed in moderation. Some protein shakes can increase your calorie count. In many cases, they can provide up to 300 calories per shake.
Therefore you need to look for shakes that have a low or zero-calorie content. However, exercise caution and avoid protein powders containing artificial sweeteners such as saccharin. You can make your own with milk, nuts, peanut butter, avocados, and other protein boosters.
Things to Keep in Mind Before Buying Protein Shakes
If you need to buy protein shakes because your regular diet is lacking in protein, look out for these things.
Excess Caffeine and Vitamins
Many protein supplement brands that are labelled diet-friendly or vegan have added vitamins and caffeine. You should avoid buying such brands as caffeine and excess vitamin intake is not recommended during pregnancy.
You may already be on a prenatal multivitamin supplement or get all your micro-nutrients from a balanced diet. Hence, it is pointless and sometimes harmful to consume excessive vitamins. Caffeine intake should also be low during pregnancy and must be limited to under 200 mg per day.
Artificial Sweeteners
Some protein shakes are loaded with artificial sugars for the diet conscious. These may be unsuitable for pregnant women as they often cross the placenta and make it to the baby.
While saccharin containing supplements should definitely be avoided, other supplements containing xylitol, sucralose, and stevia also have some uncertainty over whether they pose a threat or not.
So it’s best to avoid the powders containing these ingredients. Furthermore, to stay on the safer side, it’s best to avoid all artificial sweeteners and protein powders containing them.
Fillers and Flavouring Agents
Fillers are substances added to protein shakes to add bulk when mixed into a shake. They also give texture and consistency to the drink that makes it taste better.
Some common fillers include xanthan gum, guar gum, palatinose and other ingredients that have little or no nutritional value. They can add some empty calories and make you feel fuller without any actual benefits.
Flavouring agents are often devoid of any nutrition, and sometimes they are not all that natural as they claim to be. They are treated chemically and processed before making their way into the protein powders. So avoid powders containing fillers and flavouring agents.
Where the Powder Is Sourced From
Whatever you eat during pregnancy, it will reach your baby too in some form. So it is extremely important to pay attention to the sources of your protein powder.
Check the manufacturer of the supplement and his production methods and see if the product is free of pesticides, chemicals, and hormones. Doing some research into how it is made and what goes into their manufacturing methods will help.
This is important when you opt for dairy-based powders containing whey and casein. Dairy products often contain traces of hormones such as rBGH (bovine growth hormone) which is not good for the foetus. Plant-based protein is good when it’s organic, and a good brand can always be traced back to its source.
Ingredients
Many of the products lately come with a warning label if they have ingredients that are unsuitable for pregnant and breastfeeding women or children, the same goes for protein shakes.
Usually, these powders contain substances such as creatine, taurine, caffeine, beta-alanine, acetyl L-carnitine HCL and a percentage of vitamins that exceeds your dietary recommendations.
These labels allow you to choose safe powders, but not all of them come with the labels. Therefore, it is always a good idea to look into the ingredients and identify unsuitable substances.
Pregnancy is a time of making nutritious choices. If your protein requirements are not being met with the food you eat, you can opt for protein supplements like protein powder, but only after consulting with your doctor. With some research and validation by your doctor, it’s possible to pick a good protein powder to meet your protein needs.
Need help? View our dietetics department or book an appointment with us.
