Choosing Protein Powders for Preconception, Pregnancy & Postpartum: Expert Tips from a Reproductive Dietitian
Welcome to my guide on the best protein powders for those who are trying to conceive, pregnant, or breastfeeding!
Recently, I shared samples of a new protein powder I’d been gifted on my Instagram stories, which sparked some conversation about my preferred protein powders. Clients ask me about this topic A LOT so I was inspired to write this post and help you make informed choices!
While not everyone needs protein powder, it can be a helpful addition to your diet, especially if your protein needs are higher like during pregnancy or lactation and/or you’re struggling to eat enough protein (hello, first trimester!). As a dietitian, I like to focus on whole food sources of protein first, so you get other nutrients in addition to protein. But protein powders can be an easy addition to something like smoothies, which may be easier to tolerate if you’re nauseous or a convenient option when you’re busy taking care of a newborn.
How much protein do you actually need
I generally recommend consuming about one gram (1g) of protein per kilogram bodyweight, and 1.2-1.5g/kg during pregnancy (more so in the second and third trimesters) and lactation. For someone who weighs 150 pounds, divide by 2.2 to get 68 kg, then multiply by 1.2-1.5 g/kg, which equals 82-102 g protein daily. Keep in mind, individuals may need more or less depending on their needs and goals.
How I picked the following protein powders
This list isn't exhaustive, but it features brands I'm familiar with and have personally tried. Since many of my clients are trying to conceive, pregnant or breastfeeding, I prioritize products that:
do not contain added herbs (which may not be safe during pregnancy and/or breastfeeding)
do not contain a bunch of extra vitamins and minerals (to avoid excessive amounts if you’re also taking a multivitamin)
undergo testing to ensure they do not contain unsafe amounts of heavy metals (like cadmium, lead and mercury)
Additionally, when working with clients I tailor recommendations to individual needs and preferences, such as vegan, Kosher, dairy-free, unsweetened/sweetened, flavored/unflavored, or low FODMAP options.
Remember I’m a dietitian but not your dietitian so be sure to consult your doctor or dietitian before taking any new supplements!
NOTE: This post is not sponsored, however I have received free samples of these products. I also attended a sponsored trip to the NOW headquarters outside of Chicago in 2023, and that behind the scenes experience increased my trust in their quality and testing.
My Protein Powder Picks
Plant Protein
A nutritional bonus to using pea or pumpkin seed protein powders is that they’re rich in iron. Iron needs increase significantly during pregnancy (the RDA increases to 27 mg/day from 18 mg/day) so adding a scoop of one of these protein powders will give you a boost of protein as well as iron!
Containing just yellow pea protein isolate, this pea protein powder provides 24g of protein and 8mg of iron (nearly a third of the RDA for pregnancy!).
Pumpkin seed protein is lower in protein at 10g for 2 Tbsp but is an excellent source of zinc and magnesium as well as iron.
Whey Protein
Whey products typically have more protein per scoop than plant protein powders if that’s what you’re looking for. If you’re lactose intolerant, whey protein powders are typically very low in lactose. However, if you’re very sensitive to lactose, some brands like Simply Tera’s below do offer a lactose-free option. If you have a dairy allergy (or you're breastfeeding a baby who has a dairy allergy), you should avoid whey protein.
NOW unflavored whey protein isolate
Egg White Protein
This product is geared towards those with irritable bowel syndrome (IBS) and was recently certified low FODMAP by Monash. (On a related note, I’m trained on the use of a low FODMAP diet for IBS by Monash University so if you’re dealing with IBS challenges, especially if you’re trying to conceive, pregnant or breastfeeding, I’m here for you!)
I'd love to hear from you!
What’s your favorite protein powder? What prompted you to add it to your diet? Send me a DM or email me hello@rachellemallik.com. And if you find this article helpful, please share it with a friend!
Updated November 25, 2024
