Yes, it is safe to have protein powder during pregnancy, provided you take a few precautions in choosing your protein powder brand and always consult your doctor before taking any type of diet supplements, including powders.
You must increase your intake of protein during pregnancy so that your baby has the right birth weight, body composition, and head size. It is also necessary for your baby’s organs to fully develop, which reduces their risk of heart disease, diabetes and other disorders in the future. The UCSF Health blog recommends that 20-25% of your diet should consist of protein. This translates to 0.8 grams of protein per kilogram of your body-weight. Generally, pregnant women should aim to have at least 40 grams of protein each day. However, recent studies from American Society of Nutrition, recommend a much higher intake of 70-100 grams of protein during pregnancy. The best source of protein remains natural food sources such as meats, eggs, legumes, nuts and milk. However, if you are unable to consume enough protein as part of your diet, you can discuss with your doctor about supplementing with a safe protein powder.
When it comes to selecting the right protein powder brand, look for unflavored variety with minimal added ingredients. Pure whey powder, which is a natural protein made from milk is probably the best choice. However, if you are allergic or sensitive to dairy then look for other brands with minimal added ingredients.
Also read about more natural sources of protein you can include in your diet here:
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