Can You Have Protein Powder When Pregnant?


Written by: ASN



Time to read 3 min

What is protein?

Protein is a macronutrient and core building block of the body’s bones and skeletal muscle. But it doesn’t stop there. Protein also assists in building a healthy immune system, maintaining elevated moods and enhancing brain cognition (Leidy, H et al. 2015).

Now that you know that, let’s get into the nitty-gritty of what protein really is. Broken down, protein is made up of amino acids, carbon, hydrogen, sulfur, nitrogen and/or oxygen.

So, what are protein sources?

We’re glad you asked. Protein comes in many forms; from animal sources such as chicken, fish, beef etc, to plant sources such as beans, nuts, whole grains etc, to soy-based products and dark leafy greens - the list is almost endless!

With this said, it is important to note each protein source contains varying levels of amino acids, which is where supporting your diet with a clean and well-rounded protein may be beneficial.

What are the benefits of protein powder during pregnancy?

So, we know what you’re thinking: “Is protein powder safe in pregnancy?”. Let’s start with the basics. Research has shown that adequate protein intake is vital in periods of growth (i.e. pregnancy) to accommodate and maintain levels due to increased body weight (EFSA. 2012). So, it’s no surprise that with pregnancy comes the requirement of additional nutrients to maintain and support a growing baby.

Getting enough macronutrients including carbohydrates, fats and proteins are essential throughout any pregnancy, as these will be the foundations for healthy growth and meeting your nutritional benchmarks (Blumfield, M et al. 2014).

Inversely, low-protein diets consumed during pregnancy can cause an imbalance of nutrients, which may lead to embryonic loss, intra-uterine growth restriction and reduced postnatal growth (Herring, C et al. 2018).

Here, you can see the importance of maintaining the correct nutritional needs throughout pregnancy to ensure a healthy (and happy!) growing body and baby. Sounds easy enough, right? Or not? That’s okay! We’re here to help.

As mentioned, protein comes in all shapes and sizes, meeting different lifestyle and dietary requirements. So, how does protein powder stack up?

As with protein sources, protein powders come in all shapes and sizes and are not a ‘one size fits all’ approach; which is why it’s important to always read the ingredients on the product label. Looking for natural and clean proteins (without added nasties) are going to be your best bet during pregnancy if you are looking to incorporate one. Incorporating a scoop of pregnancy-friendly protein powder into your smoothie, oats or desserts is a great way to maintain the estimated average requirement (88 grams of protein during pregnancy) of protein needed during pregnancy (Elango, R et al. 2016).

Meet Nutra Organics Thriving Protein - family-friendly formula!

If you are looking for a family-friendly protein powder or looking for added support during your pregnancy or breastfeeding journey, we have you covered.

Introducing: Nutra Organics Thriving Protein. Scientifically formulated, Nutra Organics has developed a pregnancy and breast-feeding safe protein formula. Designed to enhance overall well-being and gut health, Thriving Protein is packed with nutrients including protein, selenium, vitamin C, D, E, folate, and other B vitamins.

Not to mention, Thriving Protein is gluten-free and vegan-friendly with a blend of sprouted and bio-fermented pea and brown rice proteins. So, if you have food intolerances or varying dietary preferences - this might just be your new best friend. Remember, a healthy gut is a happy gut!

Now, we know that no two pregnancies are the same. That’s why we always recommend you consult your healthcare practitioner before taking any supplement if you are pregnant or breastfeeding.

In the meantime, you can find out more about our Nutra Organics Thriving Protein by clicking here or head over to our Women’s Chat Facebook Group for a safe and supportive space to chat all things women’s health and women’s supplements.


Leidy, H et al. 2015 ‘Consuming High-Protein Soy Snacks Affects Appetite Control, Satiety, and Diet Quality in Young People and Influences Select Aspects of Mood and Cognition’ National Library of Medicine, accessed 29 August 2022,>

EFSA. 2012 ‘Scientific Opinion on Dietary Reference Values for protein’. EFSA Journal, accessed 1 September 2022,>

Blumfield, M et al. 2014 ‘High-protein diets during pregnancy: healthful or harmful for offspring?’ The American Journal of Clinical Nutrition, accessed 5 September 2022,>

Herring, C et al. 2018 ‘Impacts of maternal dietary protein intake on fetal survival, growth, and development’ Exp Biol Med (Maywood), accessed 5 September 2022,,for%20cell%20metabolism%20and%20function>

Elango, R et al. 2016 ‘Protein and Amino Acid Requirements during Pregnancy’ Adv Nutr, accessed 5 September 2022,>