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protein in pregnancy blog header image.jpg
protein in pregnancy blog header image.jpg

protein in pregnancy


Protein is key.

It’s key to training, key to recovery, key to building muscle mass . . . 

. . . it’s key to a healthy pregnancy and a happy baby too!

Though squat jumps and burpees are a distant memory during the latter stages of pregnancy, it’s important not to turn your back on nutrition as you kiss goodbye to your ankles. 

So why is it important?

In pregnancy, it is important to boost protein levels to help your baby grow. Requirements go from 45g per day to 51g (+6g protein per day.). Around 4-5 servings of protein daily means you should be covered, however if you're vegetarian or vegan you may want to have a think about where you're getting the protein you need.

You can take protein powder when pregnant, but we always recommend checking with your doctor if you are unsure about a particular product (some powders are not recommended) or if you are changing your diet.

Vegans and vegetarians may choose to supplement protein in pregnancy to ensure they get enough. All of our unflavoured protein powders are suitable for pregnancy. Choosing unflavoured and protein powders with no artificial ingredients (like ours!) means there isn’t the risk of any added ingredients or artificial nasties. Our unflavoured protein powders have no added ingredients, so you’re getting 100% whole food protein!

Protein is made up of amino acids and these are the building blocks of your body’s cells and if you’re pregnant, then that’s your baby’s body too! So, it’s essential to consume enough protein throughout your pregnancy, especially during the second and third trimesters, when your baby is growing fast.

Protein is a vital component of breast milk, so consuming plenty can help to maximise milk supply to optimise your baby’s development. This can often be achieved simply by scoffing protein-rich foods. Eating three or four servings of protein daily may sound a lot, but that’s actually only two glasses of milk, a 5-ounce chicken breast, and two cups of yogurt.

But what if I'm vegetarian or vegan?

Those who are on an omnivore diet will probably find they have enough protein, however those following a vegetarian/vegan diet may need to think a bit more about how to up their protein intake whilst pregnant. Fortunately, there are now more vegan and vegetarian protein options available than ever before in the supermarkets and in health stores.

Vegan Protein Examples:

For those protein haters eaters out there, don’t worry, you’re in luck. It's not all about protein shakes, meat or dairy. There are thousands of utterly scrumptious protein-rich recipes using unflavoured protein powders to boost your intake. We have some delicious ideas in our recipe section, so check them out!

So whether it’s protein pancakes, snacks, frozen yoghurt slices, porridge or simply fortifying a spaghetti bolognese that takes your fancy, you can easily increase your protein levels with a generous sprinkling of protein powder, or munch away on a delicious protein bar – the perfect on-the-go snack, they can be easily sandwiched between the nappies and the teething gel of your fancy changing bag.

The science bit:



Content per 100g



Zinc (7mg)




Baby’s growth and development.


Iron (14.8mg)


Prevent anaemia in mother, sufficient blood and oxygen supply to baby


Calcium (700mg)


+full amino acid profile


Growth of bones and teeth, higher requirements during later stages and lactation




Folate (400mg until 12 weeks)



Prevents birth defects and spina bifida

Iron (14.8mg)



Prevent anaemia in mother, sufficient blood and oxygen supply

Zinc (7mg)


Development of baby’s brain and eyes

Calcium (700mg)


+ Magnesium

+ Omega 3



Growth of bones and teeth, higher requirements during later stages and lactation

Pulsin Logo Recipe Author
Pulsin HQ

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