Protein Powder During Pregnancy: Suitability, Foods & Supplements
- Protein is needed as part of normal nutrition during pregnancy, including for forming new body tissues.
- Eat for Health lists the pregnancy RDI for protein in the second and third trimesters as 58 g/day for ages 14–18 and 60 g/day for ages 19–50.
- Protein powders are supplemental products and are not required for every pregnancy. Food sources are a good first place to start.
- This article provides general nutrition information only.
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Protein is an important part of pregnancy nutrition. Protein is needed as part of normal nutrition during pregnancy, including for forming new body tissues.
This article provides general nutrition information only. It is not a recommendation for any specific protein powder, supplement or Perdays product. Perdays does not currently offer protein powder products.
Many people also ask whether protein powder, protein shakes or protein supplements are suitable during pregnancy. Food sources are a good first place to start, but protein powder may be considered depending on your diet, product suitability, serving size and health professional advice.
This guide explains general protein needs, protein-rich foods, protein powder, shakes, whey protein, and general checks to discuss with a healthcare practitioner when considering supplements during pregnancy.
Why Protein Matters During Pregnancy
Protein is needed to form new body tissues during pregnancy. Pregnancy Birth and Baby lists protein as one of the nutrients needed when pregnant and notes that good nutrition is important for your baby's development.
Protein-containing foods can help make meals more balanced. This can be useful when appetite, nausea, food preferences or meal size change during pregnancy.
Protein should still be viewed as part of the whole diet. A high-protein diet is not automatically better, and protein powder is not required for every pregnancy.
How Much Protein Do You Need During Pregnancy?
Protein needs can increase during pregnancy, especially in the second and third trimesters. In Australia and New Zealand, Eat for Health lists the pregnancy RDI for protein in the second and third trimesters as 58 g/day for ages 14–18 and 60 g/day for ages 19–50.
| Age during pregnancy | Protein RDI, second and third trimesters |
|---|---|
| 14–18 years | 58 g/day |
| 19–30 years | 60 g/day |
| 31–50 years | 60 g/day |
Eat for Health notes that no additional protein requirement was set for the first trimester because there is little additional weight gain during that stage.
Recommended protein intake is not the same as needing a protein powder. Your intake may come from meals, snacks, dairy foods, legumes, meat, poultry, fish, eggs, soy foods or supplements where suitable.
Protein-Rich Foods During Pregnancy
Protein-rich foods during pregnancy include animal-based and plant-based options. A varied diet can provide protein alongside nutrients such as iron, zinc, B12, iodine, calcium and omega-3.
| Food group | Examples | Pregnancy note |
|---|---|---|
| Eggs | Boiled eggs, omelette | Cook thoroughly |
| Lean meat and poultry | Chicken, turkey, lean beef | Cook safely |
| Pregnancy-suitable fish | Low-mercury fish | Follow pregnancy fish guidance |
| Dairy | Greek yoghurt, milk, cheese | Choose pasteurised options |
| Legumes | Lentils, chickpeas, beans | Useful plant protein |
| Soy foods | Tofu, tempeh | Good vegetarian option |
| Nuts and seeds | Almonds, chia, pumpkin seeds | Useful snack additions |
| Whole grains | Oats, quinoa, wholegrain bread | Adds supporting nutrients |
Simple high-protein snacks may include Greek yoghurt with fruit, boiled eggs, hummus with wholegrain crackers, nuts with fruit, or a smoothie made with milk or yoghurt.
Fish can also provide protein and other nutrients, but pregnancy fish choices should consider mercury advice. Food Standards Australia New Zealand says pregnant and breastfeeding women do not need to stop eating fish altogether, but should know which fish and how much can be safely eaten.
Protein Powder During Pregnancy
Protein powders are supplemental products and are not required for every pregnancy. Some people may consider them when dietary protein intake is low, appetite is reduced, meals are difficult, or a convenient option is needed.
Protein powder during pregnancy should be assessed like any other supplement. Products vary widely by protein source, serving size, added vitamins, minerals, flavours, sweeteners, herbs and other ingredients.
A protein powder may be suitable for one person and unsuitable for another. Pregnancy suitability depends on the full formula, label directions, product quality, your diet, other supplements and healthcare advice.
Protein powder should not be used to replace balanced meals unless this has been recommended by a healthcare professional.
Are Protein Supplements Suitable During Pregnancy?
Protein supplements for pregnancy may include powders, shakes, ready-to-drink products, protein bars or meal-replacement products. Suitability depends on the full product, not just the word "protein."
Protein from food is different from taking a protein supplement with added ingredients. Some protein supplements include caffeine, herbal extracts, added vitamins and minerals, sweeteners, stimulants or high-dose nutrients.
How to Choose a Pregnancy-Suitable Protein Powder
The following checklist is general consumer information. It does not refer to any specific brand or product, including any products available on this website. Perdays does not currently offer protein powder products.
A pregnancy-suitable protein powder should be assessed by looking at the full formula, serving size, label directions, product quality and healthcare advice.
| What to check | Why it matters |
|---|---|
| Pregnancy suitability | Not every product is designed for pregnancy |
| Protein source | Whey, pea, rice, soy, collagen or blends may suit different needs |
| Serving size | Helps avoid overuse |
| Added vitamins and minerals | May overlap with prenatal supplements |
| Caffeine or stimulants | Should be checked carefully during pregnancy |
| Herbal extracts | Some may not be suitable |
| Sweeteners and flavours | Tolerance and suitability can vary |
| Third-party heavy metal analysis | Where available, review the scope and date of any independent testing, including what was tested and the limits used |
| Third-party testing | Where testing information is available, check what was tested, who performed the testing, when it was done, and what limits or standards were used |
| Allergens | Dairy, soy, gluten or nut ingredients may matter |
| Label directions | Use should match the product instructions |
A simple ingredient list can be easier to assess than a complex formula with many extras. This is especially important if you already take a prenatal vitamin, iron, calcium, DHA, iodine or other pregnancy supplement.
Check whether the product has clear Australian labelling, transparent testing information, and pregnancy-specific suitability information.
Protein powders marketed for gym, weight-loss or bodybuilding may have different formulas than those suitable for pregnancy. Check the full formula and label.
Whey Protein During Pregnancy
Whey protein is milk-derived. It may suit some people during pregnancy, but suitability depends on the full product formula, not just the protein source.
Check dairy tolerance, allergens, added ingredients, serving size and pregnancy suitability. A plain whey protein powder may be very different from a flavoured protein blend with added caffeine, herbs or high-dose nutrients.
Plant-based protein powders, such as pea, rice or soy protein, should be assessed in the same way: by formula, serving size, quality, tolerance and label directions.
Protein Shakes, Drinks and Bars During Pregnancy
Protein shakes, drinks and bars can be convenient, but they vary widely. Some are simple protein products, while others are closer to sports supplements, snack bars or meal replacements.
Check sugar, caffeine, herbs, added vitamins, minerals, sweeteners, allergens and serving size. A protein bar may be a snack, but it is not always a balanced meal.
The best time to take protein powder during pregnancy depends on your meals, tolerance and reason for using it. It may be used with a meal or snack where suitable, but it should not replace balanced meals unless professionally advised.
If eating is difficult, speak with your health professional for personalised support.
Can You Have Too Much Protein During Pregnancy?
Protein is important, but more is not automatically better. Protein needs should sit within a balanced pregnancy diet.
Using protein powder too often may displace whole foods that provide fibre, healthy fats, vitamins and minerals.
Eat for Health states that no upper limit was set for protein in grams per day because there were insufficient data, but it also notes that caution is needed with individual amino acids from supplements.
Protein in Urine During Pregnancy: Is It Related to Diet?
Protein in urine is a clinical finding identified through testing. It is not the same as eating protein or using protein powder. Do not try to self-manage urine protein results by changing protein intake or using supplements.
If you have been told you have protein in your urine during pregnancy, or you have symptoms that concern you, contact your doctor, midwife or pregnancy care provider promptly. Proteinuria during pregnancy is a clinical matter that requires medical assessment. For general information on conditions associated with proteinuria in pregnancy, see Healthdirect: Pre-eclampsia.
Frequently asked questions
Is protein powder suitable during pregnancy?+
Protein powder may be suitable for some people during pregnancy, but it depends on the formula, serving size, added ingredients, product quality and health professional advice. Food sources are a good first place to start.
Can you take protein supplements during pregnancy?+
Protein supplements may be considered during pregnancy where suitable, but they should not be added automatically. Check the label, ingredient list, serving size, pregnancy suitability and whether the product overlaps with other supplements.
What is a pregnancy-suitable protein powder?+
A pregnancy-suitable protein powder should be suitable for pregnancy use, clearly labelled, quality tested, well tolerated and free from unsuitable extras. Check for caffeine, herbs, high-dose added nutrients, allergens and label directions.
Is whey protein suitable during pregnancy?+
Whey protein is milk-derived and may suit some people, but the full product formula matters. Check dairy tolerance, allergens, added ingredients, pregnancy suitability, serving size and healthcare advice before using whey protein during pregnancy.
Are protein shakes suitable during pregnancy?+
Protein shakes can be suitable for some people, but they vary widely. Check whether the shake includes caffeine, herbs, high sugar, added vitamins, minerals or meal-replacement ingredients.
How much protein do you need during pregnancy?+
Eat for Health lists the protein RDI in the second and third trimesters as 58 g/day for ages 14–18 and 60 g/day for ages 19–50. Individual needs may vary.
Can you have too much protein during pregnancy?+
Yes, more protein is not automatically better. Very high-protein diets, restrictive diets or frequent protein supplement use should be discussed with a healthcare practitioner, especially if you have a medical condition.
What is the best time to take protein powder in pregnancy?+
The best time depends on your meals, tolerance and reason for using it. It may be used with a meal or snack where suitable, but it should not replace balanced meals unless professionally advised.
Is protein in urine related to eating protein?+
Protein in urine is a medical testing topic, not a dietary protein topic. It is not the same as eating protein or using protein powder.
References and official guidance
This guide was prepared with reference to Australian pregnancy nutrition guidance, protein Nutrient Reference Values, pregnancy supplement guidance, food safety advice and medical disambiguation for protein in urine.
- Eat for Health: Protein Nutrient Reference Values
- Pregnancy Birth and Baby: Vitamins and supplements during pregnancy
- Pregnancy Birth and Baby: Five food groups
- Food Standards Australia New Zealand: Mercury in fish
- Healthdirect Australia: Pre-eclampsia
This guide is general information only and should not replace personalised medical advice. For any supplement you are considering, read the label and follow the product directions. Supplements should not replace a balanced diet. Speak with your healthcare practitioner if you are pregnant, trying to conceive, breastfeeding, taking medication, considering protein powder, using protein supplements, experiencing appetite changes, or concerned about protein intake or urine protein results.
