The Best Protein Powders for Pregnancy

Congratulations on your new pregnancy! Now there are a million questions you need answered like, what is the best protein powder for pregnancy? Is protein powder even suitable for pregnancy? And a whole bunch more!

You’ve come to exactly the right place to have all those questions answered and more.

In this article we will be covering:

• if protein powder is safe to consume during pregnancy.
• You will learn why you would want to be consuming protein shakes throughout your pregnancy.
• Which types of protein shakes and which common ingredients you will definitely want to stay away from while you are pregnant.
• We will also share some great clean protein powders that are nutritious, clean, and healthy for you during your pregnancy.

**This post may contain affiliate links to items I own and love and am confident will benefit you immensely! You can read the full disclosure here. I am not a doctor nor a nutritionist. I am a mother of 3 with a lot of health and wellness background who is certified in Nutrition and Lifestyle During Pregnancy. I urge you to consult your own personal doctor prior to changing anything in your diet, especially during pregnancy.**

 

 

Is Protein Powder Suitable for Pregnancy?

It is a pleasure to answer that now as of 2020 there are definitely clean protein powders whose ingredients are pure enough to enhance your pregnancy nutrition. It is a wonderful idea to drink protein shakes throughout your pregnancy as long as you are sure to choose the right type. 

Some protein powders contain so many vitamins and minerals they can be compared to your prenatal!

Protein powders have come quite far in their nutritional content in the more recent years and some provide a myriad of different nutrients that are essential to a healthy pregnancy.

Protein powders are usually seen as a supplement, so it’s a good idea to have any supplement cleared by your trusted OBGYN or midwife.

As you may well know, your nutritional requirements are exponentially increased during pregnancy.

While it is ideal to get your nutrients from your diet as they are more readily absorbed and in their most pure and natural forms, your nutritional needs during pregnancy are so high in fact that certain nutrients must be consumed in the form of a supplement.

Like a really clean prenatal vitamin that contains real folate, not the artificial folic acid that there’s a good chance you can’t even absorb. (If you don’t know what I mean click the link above. That article will explain all the differences between folate and folic acid.)

High-quality protein powders are another great way to get all these extra vitamins and minerals into your diet that are required to grow a healthy baby. 

 

Step by step Guidance to get the Protein You Need for Pregnancy

Maybe you have religiously followed this blog through your pregnancy and already know this, but more likely you landed here on a Google or Pinterest search.

I’m the creator of the prenatal nutrition and fitness program known as the Perfect Pregnancy Plan. You see, about 1 1/2 years ago I took a course and got certified in Nutrition and Lifestyle During Pregnancy and what I learned blew my mind.

I became a Certified Personal Fitness Trainer over a decade ago so I knew the benefits of nutrition and exercise in our daily lives. I knew the secrets to having a fit bump only pregnancy.

But I had no idea about everything we’ve discovered through epigenetics about how your diet and exercise during pregnancy directly affects your child’s genetic expression!

That what we eat while pregnant, which nutrients, the amounts, and when can change how our baby’s genes are expressed, directly affecting their predisposition to a multitude of diseases, their metabolism, and their cognitive abilities.

So I continued studying everything we now know in 2020 about nutrition during pregnancy to grow the healthiest baby possible and put it all into an online course for moms. 

Because as mothers we all deserve to have that information at our fingertips in an easy to understand and apply format.

And this information just wasn’t compiled anywhere else… until now.

The Perfect Pregnancy Plan breaks down every macronutrient you need to increase, what it does for your baby’s development, and how to source it… even tricks to increase the mineral absorption of your foods.

Giving you guidelines of how much protein you need, how much of each macronutrient, and great printables to help along the way.

AND protein shakes (the ones in this post specifically) are a vital component in the Perfect Pregnancy Plan diet to grow a more healthy baby.

I’m super passionate about this subject so could keep going but if you want to learn more about the Perfect Pregnancy Plan you can check it out here. You can see what other moms are saying about it right here.

And everything you need to know about the absolute best protein powders for pregnancy will follow.

 

 

Some nutrients that you need to increase during pregnancy like those listed below can be found in some high-quality protein powders.

• Vitamin A supports brain, heart, respiratory and eye development
• Vitamin B6 helps form red blood cells and may even help to ease morning sickness in high enough doses
• Vitamin B9 (this is folate! who knew?) helps prevent neural tube defects and possibly other defects such as cleft palate
• Vitamin B12 may help prevent birth defects, preterm labor, and helps blood formation. Is also an energy booster for tired mamas
• Vitamin C very important to build and maintain a healthy placenta and amniotic sack which transfer nutrients directly from mother to baby
• Vitamin D aids in calcium absorption that strengthens baby’s bones
• Vitamin K assists the body with healthy blood clotting and forming baby’s bones
• Calcium is well known for directly supporting the development of teeth and bones
• Zinc helps to support the immune system
• Magnesium helps with muscle function and helps to maintain appropriate blood sugar levels, fight off sugar cravings, and maintain blood pressure
• Iron is very important to consume enough of for mother in addition to baby because of the huge increase in blood volume to support mom and baby. Can help prevent premature delivery as well as low birth weight
• Iodine is important for thyroid function and keeping a healthy immune system
• Amino acids are essential for muscle growth and supporting every single cell in baby’s body (look for a full amino acid profile)
• Choline supports baby’s brain growth and helps prevent neural tube defects

 

Be sure when choosing a protein powder for pregnancy you review all of its nutritional contents to be sure it is actually suitable for pregnancy. Just because a food is marketed as a “health food” or claims to be great for pregnancy doesn’t mean it actually is.

 

Why should you consume protein powders while pregnant?

During pregnancy your nutritional requirements are so high it is often hard to reach them through diet alone. That is one reason that it is always recommended you also supplement with a high-quality prenatal vitamin in addition to eating a clean whole-food diet packed with nutrition.

Protein powders are another wonderful way to supplement additional nutrition easily.

• Protein shakes are fast and easy to make.
• Protein shakes (at least the ones on this list) are often very nutrient-dense. Meaning that their nutrition is very high while containing a relatively low amount of calories.
• Protein powders come in many varieties of flavors and textures so that you can definitely find something you love!
• Many pregnant women find protein shakes easy to stomach during the nausea ride that is pregnancy.
• Protein powders can also be easily used as a nutritional supplement in baking.
• Eating protein shakes can help you gain just the right amount of pregnancy weight without going overboard. (Learn how to gain the right amount of pregnancy weight and what that number is for you.)

 

What types of protein powder should you definitely stay away from during pregnancy?

Though protein powders have always been touted as a health food and weight loss supplement, most are a far cry from it.

Many protein shakes are loaded with fillers, artificial ingredients, and chemicals. When choosing a safe protein powder for pregnancy there are a few common protein powder ingredients that you need to watch out for.

Common ingredients in protein powders you never want to eat, especially while pregnant:

• Artificial sweeteners
• Added sugars (these can have many names besides sugar like cane juice, fructose, or corn syrup)
• Artificial flavors
• Food coloring
• Soy
• Casein
• Vegetable oils and fats

You also want to aim for an ingredient list you can pronounce and are familiar with. Reading something like, “whey, spirulina, and organic quinoa” is great! While an ingredient list that sounds like, “maltodextrin, natural and artificial flavors, and sucralose” is something you need to leave on the shelf. The foods you should completely avoid during pregnancy to grow a healthy baby may surprise you!

Just because a protein powder says on the label that it is approved and recommended for pregnancy, does not make it an ideal choice at all. Use your own discretion. Read the labels carefully.

What you put into your body during pregnancy directly affects your child’s gene expression and their health throughout their lives.

 

What ingredients should you look for in a protein powder suitable for pregnancy?

When searching for a protein powder suitable for pregnancy there are a few things to remember to make it easier to find a great brand!

1. No artificial ingredients. That includes artificial sweeteners, colors, etc.
2. No soy. There are a ton of reasons to avoid soy during pregnancy. For now, let’s just mention it is a hormone disruptor (NOT what you want during pregnancy) and later I’ll create a post to link to here explaining more detail.)
3. Additional nutrients that enhance fetal growth and development that you can find in high-quality protein powders are folate, choline, spirulina, chlorella (helps naturally detoxify your body in a way that is safe during pregnancy), spinach, kale, chia, amino acids. 

 

What types of protein powder are best to consume while pregnant?

This list is by no means all-inclusive. The number of protein powders available on the market is extensive. But I have done a lot of research to find you the cleanest protein powders with the most ingredients that can directly enhance fetal growth and development.

You are welcome to take the information you learned earlier in this post about what to avoid and what to look for in pregnancy-safe protein powder and shop for your own.

But feel free to shop right from this list and be confident that as a mom certified in nutrition and lifestyle during pregnancy, I have done the research for you and these are the best of the best protein powders for pregnancy.

Plus I will tell you exactly why each protein powder is great for pregnancy and which additional nutrients that enhance baby’s growth and development it contains!

This list goes far beyond including protein powders that just omit “bad-for-you” ingredients and include real food clean ingredients. There are tons of protein powders that include clean ingredients that are suitable for pregnancy.

Each protein powder in THIS LIST goes far beyond being “suitable” for pregnancy. Each of these protein shakes include additional ingredients, vitamins, and nutrients that we know are required for healthy baby growth and development! 

You can be confident that the protein powders on this list are perfectly suited to help you fill in nutritional gaps and reach those super high nutritional requirements for pregnancy! 

 

The Best Protein Powders for Pregnancy

 

1. So Lean and So Clean

Amount of protein and calories in this shake and it’s source:

• 22 grams of plant-based protein and 130 calories from organic pea protein, organic rice protein, organic sacha inchi, organic hemp protein, organic sprouted quinoa, organic amaranth.

What is NOT in it?

So Lean and So Clean definitely wins in this department, as their name implies! Any possible allergens, irritants, or additives are not in this pregnancy-safe protein powder.

• no soy
• no dairy
• no GMOs
• no fillers
• no wheat
• no gluten
• no eggs
• no soy
• no fish or shellfish
• no peanuts
• no artificial colors and flavors
• no parabens
• no synthetic pesticides
• no synthetic herbicides

Learn why it is so important to know what is NOT in your products during pregnancy: How to avoid horrible toxins in our everyday lives during pregnancy.

What extra nutrients are in this protein powder to enhance pregnancy health?

• only 2 scoops contains 39%* your daily value of iron to help prevent premature delivery as well as low birth weight
• 2 full servings of greens (but you can’t taste them at all!)
• a full spectrum of digestive enzymes to help slow pregnancy digestion
• a full amino acid profile for muscle growth and supporting every single cell in baby’s body
• tins of antioxidants from blueberries, blackberries, acerola, and acai

Approximate price point of this protein powder: It costs about $30-$38 for 20 servings depending on whether or not you subscribe.

This protein powder is not too sweet, rather plain but delicious, and blends well. It is easy to stomach even during morning sickness, which is SO important when looking for a protein powder for pregnancy. So Lean and So Clean is the protein powder I carefully selected for my pregnancy, try some out here!

(Oh and go ahead VIGORITOUT10 at checkout for an extra 10% off.)

 

2. Shakeology

Amount of protein and calories in this shake and it’s source:

• 17 grams of protein and 140 calories from whey, pea, sacha inchi, flax, chia

What is NOT in it?

• artificial sweeteners
• artificial colors
• artificial flavors
• preservatives

What extra nutrients are in this protein powder to enhance pregnancy health?

This is where this protein powder takes the cake for pregnancy. It is a high ranked protein powder where the nutritional content is off the charts so it really does deserve to be touted so highly!

• 35%* Vitamin A for brain, heart, respiratory and eye development
• 300%* Vitamin C to build and maintain a healthy placenta and amniotic sack 
• 100%* Vitamin D aids in calcium absorption that strengthens baby’s bones
• 50%* Vitamin B6 helps form red blood cells
• 50%* Vitamin B12 May help prevent birth defects, preterm labor, and helps blood formation. Is also an energy booster for tired mamas.
• 50%* Folate to help prevent neural tube defects and possibly other defects such as cleft palate
• 35%* Magnesium aids muscle function and helps to maintain appropriate blood sugar levels, fight off sugar cravings, and maintain blood pressure
• 11%* Iron can help prevent premature delivery as well as low birth weight
• 35%* Zinc to help support the immune system
• 35%* Iodine important for thyroid function and keeping a healthy immune system
• 25%* Calcium to help grow teeth and bones
• Chlorella to help you naturally and safely detox during pregnancy
• Antioxidant blend, greens blend, adaptogen blend
• Pre and probiotics plus digestive enzymes to enhance sluggish digestion from pregnancy as well as boost your immune system.

Shakeology has lots of pros for drinking during pregnancy, but there are a few cons that you might want to be aware of. This is my protein powder of choice, but I want to be sure you get exactly what is right for you! Read everything you want to know about Shakeology during pregnancy.

Approximate price point of this protein powder: The only downside of this amazing pregnancy-safe protein powder is its high price, about $129 for 30 servings. But when you consider how many other supplements you can now omit once you are drinking this protein shake, it will probably end up saving you money. It did for me. And don’t worry, I have a handful of tricks that can save you up to $50 if you want to give Shakeology a try.

Consider that most protein powders cost about $50 per 20 serving supply (this is a 30 serving supply), most prenatal vitamins cost around $35 a month (there is a high likelihood that if you brought your OBGYN the nutritional content of this protein powder they would approve it as your prenatal vitamin, in fact I’ve seen it happen many times over!), and your average cost for digestive enzymes is around $30 per month, and probiotics cost about $30 a month.

 

Those supplements that you could now omit from your diet alone account for $155. 

In fact the simplicity of taking one shake versus all those supplements that you should be taking for your pregnancy may be worth it to save time and money! Less things to remember to help you have a more healthy pregnancy!?

Yes please!

Give it a try here and load up on nutrition!

And of course you will want to know all my best tricks to save big on your Shakeology too! You can save up to $50 using my tips.

 

 

3. Raw Organic Protein and Greens

 

Amount of protein in this shake and it’s source:

• 20 grams of raw organic plant protein and 100 calories from Organic Peas and Sprouted Organic Grains, Seeds and Legumes

What is Not in it?

• no dairy
• no soy
• it is gluten-free
• no GMOs

What extra nutrients are in this protein powder to enhance pregnancy health?

• This protein powder for pregnancy is low in carbohydrates (3 grams per serving) and low in sugars having less than 1 gram! Blood sugar spikes from too many carbohydrates or sugars have been seen to have a negative impact on fetal health. You do not need to worry about that with this protein shake!
• 25%* of your daily levels of zinc to boost up your immune system that pregnancy compromises.
• 70%* of your daily value of manganese to help build baby’s bones and cartilage.
• 15%* daily vitamin A to brain, heart, respiratory and eye development.
• 25%* daily vitamin K to help form baby’s bones.
• In addition, this protein powder contains greens like spinach and kale which are vital to consume the nutrients from during pregnancy.
• Each serving contains 1.5 billion CFUs of probiotics to enhance sluggish digestion from pregnancy as well as boost your immune system.
• Many essential and branched-chain amino acids!

Approximate pricepoint of this protein powder: Garden of Life Protein and Greens usually costs about $32 for 20 servings. Get some now!

 

 

 

4. Milkdust

Amount of protein in this shake and it’s source:

• 16 grams of protein in 100 calories from organic pea protein, organic brown rice protein, organic pumpkin protein, chia seeds, and flax seeds.

What is NOT in it?

• gluten free
• dairy free
• soy free
• gmo free
• corn free
• vegan approved!

What extra nutrients are in this protein powder to enhance pregnancy health?

• You might be a little mislead by Milk Dust being on a pregnancy diet list, but hear me out. This protein powder was specifically designed to be clean enough for breastfeeding (when your diet needs to be clean and contain extra nutrition to feed baby just as you do while pregnant). It does contain a special blend of ingredients that are known to increase breastmilk supply, but some of them like red raspberry leaf tea is also highly recommended for pregnancy health!
• I researched dozens of protein powders to find the best ones for pregnancy with the cleanest ingredients that will enhance baby’s growth and this one had to make the cut!
• 91%* recommended daily vitamin A to support brain, heart, eye, and respiratory development. Super important during pregnancy and often hard to get enough.
• 100%* daily value of plant-derived folate to help prevent neural tube defects and possibly other defects such as cleft palate.
• 74%* daily B12 which helps prevent birth defects, preterm labor, and helps blood formation. Is also an energy booster for tired mamas.
• Red raspberry leaf to tone the uterus in preparation for labor.
• Spirulina which is a superfood green you need to be taking every day during pregnancy, especially if you have trouble eating enough meat to meet the high nutritional demands during pregnancy.
• Chlorella for pregnancy-safe detoxing.
• Chia seeds, another of the top foods you should be eating every single day to grow a healthy baby.

Approximate pricepoint of this protein powder: Milk Dust starts at $52.99 a bottle. If you subscribe for a monthly shipment it goes down to $47.99 for 25 servings! Oh and don’t forget to enter code LACTATION for 10% off when you buy some now!

 

*daily percentages are based on DV of a regular 2000 calorie diet. Make adjustments for recommended pregnancy nutritional values.

 

Wrapping up the Best Protein Powders for Pregnancy

Extensive research has gone into choosing these protein powders for pregnancy. In fact so much research because these protein powders are highly recommended in my prenatal nutrition program that is helping many moms grow healthier babies right now!

If you choose to consume protein powder while pregnant be sure that it is one that is safe for pregnancy and doesn’t contain any fillers or artificial ingredients.

Any of the protein powders from this list can greatly enhance your pregnancy nutrition, fill nutritional gaps that your diet may have, help to grow a healthy baby, and help you gain a safe amount of pregnancy weight.

What is your favorite flavor of protein powder? I’d love to hear in the comments below. I almost always choose vanilla because it blends so easily with any smoothie flavor that I create for the day. Most of these protein powders come in at least vanilla and chocolate but some have even more flavors!

 

More Pregnancy Nutrition Resources from The Perfect Pregnancy Plan

• 7 Nutritional Pregnancy Breakfasts to Grow a Healthy Baby
• 5 Foods you never want to eat during Pregnancy
• 5 Foods You Want to Eat Every Day During Pregnancy