In today's world, it feels like every aisle has become the protein aisle. From protein-packed pasta to protein-enriched popcorn (thanks, Khloe Kardashian), it's nearly impossible to avoid the "great proteinification" of our grocery stores.
Fuelled by trends like GLP-1 weight loss drugs, muscle-maintaining diets, and viral TikTok fitness influencers, protein obsession is booming. In fact, 61% of consumers said they were trying to increase their protein intake in 2024, up from 48% in 2019. Snack brands have scrambled to respond — 63% of consumers now actively want protein in their snacks, and more than 97 new food products with "protein" in their name hit shelves last year alone.
But if you’re pregnant, this protein craze can get confusing fast.
How much protein do you really need? Is protein powder safe during pregnancy?
What about pregnancy and whey protein? Should you be reaching for pregnancy high-protein snacks or sticking to whole foods? Let’s break it down carefully — because your choices now matter more than ever.
Is Protein Powder Safe During Pregnancy?
The short answer: it depends.
Many pregnancy safe protein powders are specifically formulated with moms-to-be in mind. These products often leave out artificial sweeteners, excess sugar, caffeine, and other additives that could be harmful during pregnancy. However, not all protein powders are safe, especially those marketed to bodybuilders, which may contain herbs, supplements, or fillers that are not pregnancy-approved.
If you're considering pregnancy and protein powder, always:
• Look for brands labelled specifically for pregnancy use.
• Choose protein powders without added vitamins unless approved by your doctor.
• Check for third-party testing for contaminants like heavy metals.
For those living Down Under, you might wonder: what is the best pregnancy safe protein powder Australia offers?
There are many great Aussie brands now catering to this growing need, including:
• Nutra Organics Pregnancy & Breastfeeding Range
• Happy Way Vegan Protein Powder
• Australian Sports Nutrition Pregnancy Protein Collection
Always double-check labels and consult your healthcare professional before adding any supplements to your daily routine.
Pregnancy and Whey Protein: Yes or No?
Pregnancy and whey protein is another common topic, and the answer again is nuanced. Whey protein, derived from dairy, is considered safe during pregnancy if it’s a clean, high-quality product free of additives.
Whey can be a great option if:
• You're struggling with nausea and can’t meet your pregnancy protein needs through food alone.
• You need a quick, easy source of extra protein, especially in the second and third trimesters when requirements rise.
• You use it in moderation alongside a well-balanced diet.
Why is Protein So Important During Pregnancy?
During pregnancy, protein isn’t just important — it’s essential. Your body uses protein to build and repair tissues for both you and your growing baby. Adequate protein intake supports the development of your baby's brain, heart, and muscles, while helping to expand your own blood supply and uterine tissue.
Protein is also crucial for:
• Maintaining healthy amniotic fluid levels
• Supporting your immune system
• Reducing the risk of low birth weight
Getting enough (but not too much) protein is like giving your baby the highest quality building blocks for their incredible journey ahead.
Pregnancy Protein Needs: How Much is Enough?
Pregnant women generally need about 70-100 grams of protein per day, depending on trimester, weight, and activity level.
Focus on pregnancy protein foods like:
• Lean meats
• Dairy products (Greek yogurt, cheese)
• Legumes
• Eggs
• Tofu and tempeh
• Nuts and seeds
These choices will naturally help you meet your needs without heavy reliance on powders or supplements.
Pregnancy High Protein Snacks You’ll Actually Enjoy
Given the explosion of protein products on the market, it's tempting to grab those high-protein chips or bars. But for pregnancy high-protein snacks, real food wins every time:
• Greek yogurt with chia seeds
• Peanut butter and wholegrain toast
• Hard-boiled eggs
• Hummus with veggie sticks
• Cottage cheese and berries
Simple. Nutritious. Delicious.
The Hidden Risks of the Protein Craze (Especially for Pregnancy)
As much as protein is vital, too much protein isn't better — especially during pregnancy.
High levels of protein digestion can overload the kidneys, and excess nitrogen can contribute to environmental damage (hello, toxic algae blooms). Balance is key.
Most women can meet their needs through diet alone without overdoing it on supplements. Trust your body, not the marketing hype.
Support Beyond Nutrition: Let SRC Help You, Too!
While you're busy fuelling your body with the right proteins, don’t forget your physical support system.
SRC Pregnancy Garments are specially designed to help reduce pelvic and back pain, improve mobility, and support your growing bump. Think of them like your maternity superhero suit — minus the cape!
And once your little one is here, SRC Recovery Garments will be your best friend for postpartum healing — giving your body the gentle compression and support it needs to bounce back faster (because chasing a newborn is serious cardio).
Eat well, wear well, and trust the process — you’ve got this, mama!
