Proper nutrition is the top priority for pregnant women. Expecting mothers need to be mindful of anything they consume and ensure to get an adequate amount of essential nutrients, including protein.
When it comes to protein consumption during pregnancy, there’s a bunch of things to keep in mind about how to take it correctly, including the best time to take protein powder in pregnancy. Consuming protein in the wrong way may cause more harm than good to the growing baby.
If you need advice on when to drink protein shakes and how much to drink during pregnancy, we’re here to give you necessary information.
Why Take Protein During Pregnancy?
During pregnancy, many women opt for supplements like protein powder to provide essential nutrients for the baby’s growth. Proper intake of protein powder during pregnancy positively impacts the development of the baby.
There are several benefits of using protein powder during this period, some of which are outlined below.
- Promoting baby’s development
Protein serves as the fundamental building block of the body. Consuming protein powder during the second and third trimesters provides essential nutrients for nurturing the baby’s growth.
When consumed appropriately, protein powder can positively contribute to both your and your baby’s health during pregnancy.
- Encouraging healthy habits, hence healthy pregnancy
Incorporating protein powder into your pregnancy diet keeps you feeling full, which helps regulate metabolism and supports weight management.
It also plays a role in managing mood swings by promoting the production of enzymes and hormones.
- Curbing hunger pangs
Pregnancy often comes with intense hunger cravings. Protein powder helps satisfy these cravings and reduces the desire for sugary, fatty, and oily foods. It effectively fills the stomach, addressing sudden and overwhelming hunger pangs.
- Supporting tissue repair and growth
Pregnancy can put a strain on your body’s tissues, making it essential to prioritize your health before, during, and after pregnancy. Protein powder aids in enhancing the repair rate of damaged tissues and promotes faster recovery.
- Maintaining muscle mass
A suitable amount of protein powder consumed during pregnancy helps preserve muscle mass, which is crucial because pregnancy can lead to a loss of muscle while gaining fat and water.
This can significantly affect metabolism, but protein powder intake ensures a healthy metabolic rate.
By maintaining muscle mass, it becomes easier to increase metabolism levels after pregnancy compared to having insufficient muscle mass.
Is Protein Powder Safe For Pregnant Women?
Can you have protein powder while pregnant? Generally, consuming protein powder during pregnancy is considered safe.
According to experts, a pregnant woman’s daily diet should ideally contain at least 25% protein.
In cases where it is challenging to obtain sufficient protein through regular meals, supplements become important, and protein powder can be a suitable option.
However, the safety of using protein powder during pregnancy relies on the quality of the product.
It is highly recommended to seek advice from a healthcare expert to ensure that the chosen protein powder is made from safe ingredients and is FDA certified.
If you are considering using protein powder as a supplement during pregnancy, it is best to consult your doctor first.
They can assess whether you require it and suggest a suitable type based on your specific needs. Common protein powders are typically made from whey, casein, or soy.
For women with dairy allergies, there are alternative organic protein powders that are considered safe for consumption during maternity.
While some people prefer animal-based protein shakes, vegan women may go for plant-based products that use only organic ingredients.
If it’s the latter case, you can refer to our post of “Is Organic Protein Powder Good For You?” to collect necessary information before deciding.
When Is The Best Time To Take Protein Powder In Pregnancy?
There is no specific designated time to take whey protein supplements as a bodybuilding aid. However, there are certain advantages associated with consuming protein powder at different times of the day. Here are some recommendations:
- Pre-exercise
If you are about to engage in physical activity, consider drinking milk or taking protein powder approximately one hour before starting your exercise.
This can provide a readily available source of amino acids to support your workout.
- During and post-exercise
Drinking milk or consuming protein powders during and after exercising can be beneficial for muscle recovery, especially if you have exerted your muscles intensely. These supplements aid in repairing damaged muscle tissues and promote better muscle development.
Additionally, they can be helpful for individuals aiming to gain weight as milk contains essential ingredients that support muscle growth.
- Nighttime
For faster muscle recovery and improved sleep quality, it is advisable to drink milk or consume protein powders at night.
This can help prevent muscle breakdown during sleep and contribute to overall muscle recovery and repair.
Remember, while these time-specific guidelines may offer certain benefits, the most crucial aspect is to ensure that your overall protein intake is sufficient to support your fitness goals and general well-being.
Needs and preferences may vary by different bodies, so it is recommended to consult with a fitness or nutrition expert to tailor your protein intake to your specific requirements.
How Much Protein Should You Consume While Pregnant?
So, how to take protein powder in pregnancy? Consume it in the proper amount.
During pregnancy, a woman’s protein needs increase progressively, reaching their peak during the second and third trimesters when the baby experiences rapid growth.
Protein requirements are determined based on the woman’s ideal body weight according to her height, rather than her actual weight.
To calculate the ideal body weight in kilograms, one can use the formula: Ideal body weight (in kgs) = Height (in cm) – 105.
For example, if a woman weighs 70 kgs but her ideal body weight, as per WHO standards, is 55 kg, then her protein requirements would be based on the latter value, 55 kg.
The recommended protein requirements for a pregnant woman vary depending on the trimester and are as follows:
- First Trimester: 1-1.2g of protein/ kg of ideal body weight.
- Second Trimester: 1.5-1.8g of protein/kg of ideal body weight.
- Third Trimester: 1.8-2g of protein/kg of ideal body weight.
These trimester-wise guidelines ensure that the woman receives adequate protein intake to support both her own needs and the healthy development of the growing baby.
As pregnancy progresses, it’s essential to adjust protein intake accordingly to meet the changing demands.
Final Words
Remember that you’re eating and drinking for two. This nine-month-ten-day period requires attention to macronutrients like protein and micronutrients like vitamin D.
There’s no fixed formula for pregnant women since everybody has unique needs. You have to listen to your body and baby and find out the best diet for you.
We hope our advice is helpful for your maternity journey. Though it’s not easy, a healthy baby is worth every effort, right?
