Can you drink protein shakes when pregnant?
Hannah Weiss
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Find out if it's safe to drink protein shakes during pregnancy, including whey protein powder. Plus precautions to take to keep you and your baby healthy.
The official advice on drinking protein shakes in pregnancy
Be cautious about drinking protein shakes during pregnancy. According to the NHS, it's usually safest to get the protein you need from a healthy, balanced diet.
According to Healthline, your body needs 70 to 100 grams of protein a day while you're pregnant. Some protein-rich foods include:
- Eggs
- Red meat, like beef, lamb and pork
- Poultry, such as chicken, turkey and duck
- Dairy, including milk, cheese and yoghurt
- Beans
- Tofu
Food supplements like protein powder can help boost your diet, but consuming too much protein can have unexpected effects. One research study discovered that women who ate too much protein and too few carbs during pregnancy had slower-growing babies. Babies whose mums ate a high-protein, low-carb diet in pregnancy may also be more likely to have high blood pressure as adults.
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Protein powders sold online can also contain hidden ingredients including thickeners, artificial colours and sweeteners that you and your baby definitely don't need, as well as potentially harmful chemicals.
If you're struggling to get enough protein during pregnancy, it's best to speak to your GP or midwife. They can give you tips on ways to increase the protein in your diet, and may be able to recommend a safe protein powder to try.
Whey protein and pea protein
Whey protein is a natural protein source made from milk. Look for a pure powder with no added ingredients.
If you're allergic to dairy, it's best to avoid a milk-based protein powder. Always check the the label to see whether any protein supplement contains lactose or casein.
A pure pea protein powder is a good plant-based alternative because it's hypoallergenic and vegan.
It's worth noting that protein powders and protein shakes can be high in sugar. The NHS recommends eating a balanced diet during pregnancy, so consider enjoying your protein shake alongside healthy drinks like milk or water.
Delicious pregnancy-safe drink recipes
Looking for healthy drink ideas? Why not try one of these great pregnancy-safe recipes?
The Day-by-Day Pregnancy Book: Count Down Your Pregnancy Day by Day by Dr Maggie Blott is packed full of advice from a team of experts to help guide you through your pregnancy from conception to birth. See more details here at Amazon.
Looking for more pregnancy diet info? Check out our articles below, or swap tips with other mums-to-be in our forum.
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