Did you know you need anywhere from 60 to 100 grams of protein daily when you are expecting? Yes, that’s right, mamas! This article discusses the reasoning behind it, along with its benefits, what to avoid, and how to incorporate maternity shakes into your daily diet.
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Why Protein is Essential During Pregnancy
Sustaining a nutritious diet during pregnancy and while breastfeeding is essential for the health of the mother and the baby. Protein plays a vital role in tissue growth, immune function and the development of both the baby’s organs and systems.
What Are Maternity Protein Shakes?
Maternity protein powders contain protein that is derived from plants, eggs, or milk. They help women increase their protein intake. You can mix them with milk or water or throw them into a smoothie. Let’s learn more by taking a look at the benefits of these shakes!
Benefits of Maternity Protein Shakes
Sufficient protein intake during pregnancy is vital for maternal and fetal tissue growth and overall health. According to the dietary guidelines, pregnant women should aim for 46 g per day of protein during their first trimester and 71 g per day during their second and third trimesters. Want to know how it benefits you and your baby?
Here is a list of the benefits:
- Promotes your baby’s growth
- Regulates your blood sugar levels
- Helps to avoid gestational diabetes
- Restrains cravings by inducing satiety with lower calories
Balancing protein intake with other essential nutrients is necessary to ensure a healthy pregnancy. But which one should you opt for? The next section discusses it all!
Choosing the Right Maternity Protein Shake
When choosing a maternity protein shake, examine the ingredients. This will give you an idea of what is safe for you and your baby. Below, we’ll discuss the do’s and don’ts when deciding. Let’s start!
Ingredients to Look For
Not all protein powders are created the same. The main ingredient should be a protein source. Examples include pea protein, collagen, hemp seeds, or whey. Make sure that the shake is pregnancy-safe. Usually, products have stickers indicating whether they’re safe for pregnant women or those who breastfeed.
Ingredients to Avoid
Some ingredients may be harmful to pregnant women. While saccharin-containing supplements should be avoided, supplements containing xylitol, sucralose, and stevia may also pose a threat. Careful label reading and healthcare professional consultation help pregnant women decide safely and appropriately about protein shakes during pregnancy.
Here is a list of ingredients that pregnant women should avoid in protein shakes:
- Artificial sweeteners
- Excessive sugar
- Caffeine
- Allergenic ingredients
How to Incorporate Maternity Protein Shakes into Your Diet
A protein shake is a fantastic tool for meeting your daily protein needs, but it’s important to remember that it’s a supplement, not a replacement for food. Whole foods are the cornerstone of a healthy diet, offering superior nutrient density, vitamin and mineral quality, and nutrient bioavailability. This is especially crucial during pregnancy when nutrient needs are higher.
Here are some great ways to incorporate protein shakes into your daily diet:
- Chocolate Banana Protein Shake: This flavorful shake is packed with protein. It’s made with four simple ingredients and comes together in minutes.
- Mixed Berry Protein Smoothie: This high-protein smoothie has only four ingredients: Greek yoghurt, apple juice, romaine stems, and frozen bananas. Frozen berries are also a great way to add vitamins to your diet.
- Tutti-Frutti Smoothie: Yogurt gives this delightful smoothie a protein boost, while banana, frozen berries, and a touch of brown sugar create a delectable treat.
- Peach Creamsicle Smoothie: Vanilla yoghurt is the star ingredient in this protein-packed smoothie, providing a nutritious boost with every sip. But don’t let the health benefits fool you – the combination of sweet peaches and tangy orange juice creates a flavour explosion that will have you coming back for more.
- Green Goddess Smoothie Bowl: Kick-start your day with this delicious smoothie bowl. It’s packed with mouthwatering flavours and a nutritious boost from fibre, vitamin B6, and protein-rich plain yoghurt.
Potential Concerns and Considerations
A daily protein shake can help meet your protein needs, but there are some essential points to consider. Many low-quality protein powders contain additives and contaminants you want to avoid. Many protein shakes have artificial sweeteners and unnecessary proprietary blends. However, high-quality brands are available that are free from toxins and additives.
Allergies and Sensitivities
A careful scan of labels and ingredients is vital to ensure the safety of the protein shake you choose and that it is free from harmful supplements. Look for specific cases such as “all-natural” or “made with natural ingredients” on the label, and inspect the ingredient list for any noticeable and familiar ingredients found in nature. Close awareness of labels and ingredient lists helps you select a protein shake that is safe and healthy for both you and your baby during pregnancy.
Overconsumption
Overconsumption of protein during pregnancy creates a variety of risks. Research shows that pregnant women who consume too much protein increase their chances of developing gestational diabetes. Greater protein consumption can also jeopardize the growth of the infant, so be sure to monitor your intake.
Weight Gain
Track your pregnancy weight gain in the beginning and throughout your pregnancy and compare your progress to the recommended scale of healthy weight gain. Weigh yourself without shoes, wear lightweight clothing, and use the same scale on the same day and time each week.
Conclusion
Protein powders can be a convenient and functional way to meet increased protein needs during pregnancy, but they should be used with caution and under the guidance of a healthcare provider. Opt for good-quality protein shakes in moderation during pregnancy, and play it safe. This ensures a healthy baby and mama! Isn’t that the goal?
