CAN PROTEIN POWDERS BE CONSUMED IN PREGNANCY?
Protein Powders are an excellent supplement in pregnancy. Pregnant women need about 70 to 100 grams of protein a day, depending on total body weight. Intaking an adequate amount of protein during pregnancy helps in the growing foetus.
PROTEIN AND PREGNANCY
Through breastfeeding, you pass your nutrition to your baby in some form or another. We need to pay attention to how protein powder is manufactured.
Ensure that it is free of pesticides, chemicals, and hormones. It goes especially with dairy-based powders such as whey protein. Dairy products can contain traces of hormones which isn’t good for your baby. It can prove unsuitable to woman with an intolerance to dairy, or any whey-based protein powder.
A pregnant woman should limit eating processed foods that contain unhealthy fats, sugars, or additives.
NUTRITIONAL GUIDELINES FOR PREGNANCY
Excess Stimulants or Vitamins
Stimulants like caffeine should be avoided during pregnancy. Caffeine intake should not increase by more than 200mg per day.
Artificial Sweeteners
Some protein powders are full of artificial sweeteners. Sorbitol is absorbed slowly by the gut and can make you feel bloated. If you have Irritable Bowel Syndrome, Sorbitol may cause diarrhea. Saccharin crosses the placenta and is therefore not recommended during pregnancy.
Fillers and Artificial Flavourings
Fillers make your shake bulky. They better the taste of protein shakes by improving texture and consistency. Examples of these include xanthan gum, guar gum, and palatinose all of which have little to no nutritional value or benefit. Flavoring agents are deprived of the claimed nutrition too. They often undergo chemical processing before being added to the protein powder.
RISKS OF DRINKING PROTEIN POWDERS DURING PREGNANCY
Exposure to contaminants like BPA, lead, and mercury can be risky for pregnant women.
- It may result in serious outcomes such as:
- Increased risk of preterm birth
- Developmental defects
- Miscarriage
- Hearing challenges
POTENTIAL DRAWBACKS OF PROTEIN POWDERS DURING PREGNANCY
Heavy metal contamination
Unwanted, heavy metals like lead and cadmium are harmful to the sourcing of certain compounds used in them.
Excessive protein intake
Consuming excess amounts of protein may lead to unnecessary weight gain for both a mom and her baby. Excess weight gain can lead to other complications during pregnancy/delivery and postpartum, therefore maintaining a balanced diet is key for pregnant moms.
Indigestion
When you are pregnant, the hormonal and physiologic changes in your body can impact your digestive system. You may experience several digestive health issues, such as heartburn, acid reflux, and constipation.
Adding whey protein into the mix could make these digestive issues worse. If you experience any discomfort from using whey protein, it is important to stop taking the supplement as any undue additional distress during pregnancy is unnecessary.
HEALTHY TIPS FOR CONSUMING PROTEIN POWDERS DURING PREGNANCY
If you’re considering supplementing with protein powder during pregnancy, it’s important that you do your research and always consult a doctor.
Go with the below tips!
Read the labels carefully
Read the ingredient list and look for a protein powder that does not contain any artificial sweeteners, artificial ingredients, or stimulants. These ingredients are not recommended for consumption during pregnancy.
Choose a third-party tested product
Third-party testing is done by an unbiased party and can provide accuracy when it comes to quality, safety, and purity. Third-party testing seals can verify that the product contains what it says it does, in the amount it claims and is free from dangerous levels of potentially harmful substances.
Show your doctor the specific protein powder
You should speak with your doctor or registered dietitian before taking whey protein during pregnancy. It’s a good idea to bring the specific protein powder you choose to your healthcare team to let them see what you are consuming. They’ll be able to read the label and see exactly what’s in the product. Heed their advice!
WHICH PROTEIN POWDERS ARE GOOD FOR PREGNANCY?
Pregnant women should go with high-quality protein, be free from artificial ingredients and sweeteners, contain zero stimulants, and have a third-party testing seal on the label.
Many powders can contain ingredients such as creatine, taurine, beta-alanine, and acetyl L-carnitine HCL which should be avoided by pregnant women.
THE BOTTOMLINE
Protein powders are considered safe for both pregnant and non-pregnant women.
However, the ingredients must be checked for their nutritional value.
If you track your protein intake and find you’re consistently struggling to get enough protein, adding whey protein to smoothies or yogurt may help.
Consultation with a doctor is always good to go.
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