Can you drink protein shakes while pregnant?

Protein shakes and smoothies are all the rage – and while you can definitely drink them while you’re pregnant, you’ll want to do so sparingly. They aren’t the healthiest way to get all the nutrition you need in pregnancy, and they can have some significant downsides, depending on what you put in them.

It is true that you need to ramp up your protein consumption when you’re expecting – you need anywhere from 60 to 100 grams daily, depending on your weight, physical activity level, and stage of pregnancy (Three ounces of fatty fish is about 20 grams, a cup of milk is eight, and an egg is six), but there are a lot of ways to do it. 

“Protein shakes aren’t necessarily bad for you,” says Layan Alrahmani, M.D, ob-gyn, maternal-fetal medicine specialist and BabyCenter Medical Advisory Board member. “Just look for one that is primarily protein rather than a meal replacement – and keep an eye out for added sugar.” Here’s more about how to enjoy protein shakes in pregnancy. 

Are protein shakes safe in pregnancy? 

Protein shakes can be an easy way to make sure you meet your protein requirements, especially if you’re having a hard time getting enough to eat thanks to morning sickness. But most American women get enough protein in their diet and don’t need a shake to meet their goal. The best and safest way to meet your protein needs is by eating a variety of protein-rich foods. “If you are eating a standard American diet as an omnivore, you will likely get plenty of protein and will not need to supplement,” says Dr. Alrahmani. “However, if your diet is plant predominant, it may require a little more thought and effort to get an adequate amount of protein.”

Protein powders are powdered forms of protein that can come from plants, eggs, or milk. You mix them with water or milk, or throw them into a smoothie. But they are loosely regulated by the FDA because they are considered supplements, so there’s no way to know for sure what other ingredients are in them. In fact, a report from the nonprofit group Clean Label Project screened more than 130 protein powders and found that many contained heavy metals (lead, arsenic, cadmium, and mercury), bisphenol-A (BPA, which is used to make plastic), pesticides, or other contaminants.

Protein shakes may also contain large amounts of added sugars and caffeine, which may be harmful to you and your baby (remember you should limit caffeine to 200 milligrams a day or less when you’re expecting). And some are packed with added vitamins and minerals that may already be in your prenatal vitamins, meaning you’ll be getting more than you need. 

Just look for protein shakes that are primarily protein rather than meal replacements – and keep an eye out for added sugar.

– Layan Alrahmani, M.D., ob-gyn, maternal-fetal medicine specialist, and BabyCenter Medical Advisory Board member

It’s important not to use protein shakes for weight loss in pregnancy 

When you’re pregnant, your focus should be on nutrition rather than weight loss, says Alrahmani. So it’s important not to use protein shakes (which are a common meal replacement supplement) to help you lose weight, since dieting during pregnancy isn’t a good idea. If you need help managing your pregnancy weight gain, your healthcare provider can help you figure out how to eat a healthy diet and set up a safe and effective exercise program.

The bottom line: It’s fine to have a protein shake now and then as a snack on the go, but just make sure the ingredients are safe. To get the best nutrition for yourself and your baby, you’re better off eating a variety of foods from all food groups. Greek yogurt, cheese sticks, beef jerky, edamame, and roasted chickpeas are some of Dr. Alrahmani’s favorite protein-packed snacks.