Protein In Pregnancy

Protein In PregnancyFebruary 21, 2023


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

. . . and 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 touching your toes.


In pregnancy, it is important to boost protein levels to help your baby grow. Requirements rise 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 consider where you’re getting your protein from to ensure you’re getting enough. Vegans and vegetarians may choose to supplement protein in pregnancy to help meet daily protein requirements.

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

The good news is that all of our unflavoured protein powders are suitable for consumption during pregnancy! 

Choosing protein powders and shakes 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 means 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 also 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 could just consist of two glasses of milk, a 5-ounce chicken breast, and two cups of yoghurt.


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.


  • One 70g tofu (9g)
  • 120g beans (9g)
  • One Pulsin Protein Bar (13g)

There are also thousands of utterly scrumptious protein-rich recipes available using unflavoured protein powders to help boost your intake. 

We have some delicious ideas in our recipe section, so check them out!

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.


Here’s a helpful bit of information to help outline the benefits of our various protein powder sources for you and your baby during pregnancy. Just click the type of protein you’re interested in to take a look at the product information and make a purchase.

ProteinNutritionContent per 100gBenefits
PeaZinc (7mg) 6mg Baby’s growth and development. 
Iron (14.8mg)15mgPrevent anaemia in mother, sufficient blood and oxygen supply to baby
Whey (Not Vegan)Calcium (700mg) +full amino acid profile450mgGrowth of bones and teeth, higher requirements during later stages and lactation
Hemp  Folate (400mg until 12 weeks)220ug Prevents birth defects and spina bifida
Iron (14.8mg)23mg 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