Protein & Pregnancy
You are probably asking yourself how to combine a healthy and active pregnancy with regular and safe training and what is the meaning of some of the strange feelings that accompany you. Here in Pure Product Australia, we have been asked many time “is drinking protein shake good for me while I'm pregnant or breast feeding?”. It's a difficult question to answer due to limited research in the area and the unique nature of every pregnancy. In order to help you understand more about the use of protein powder during pregnancy we put together some helpful information and answers for all the mums who love our product. During pregnancy it is important that you get the right nutrients and energy needed to keep you and your growing baby healthy. Physical activity is also just as important when you’re pregnant as at any other time of life. You should take vitamins only in the doses recommended by your doctor. For example, intake 400 mcg a day of folic acid, a B vitamin that can reduce the risk of certain birth defects, such as spina bifida. Your obstetrician may recommend a daily prenatal vitamin pill, which includes not only folic acid and other vitamins, but also iron, calcium, and other minerals, and the fatty acids docosahexaenoic acid (DHA) and arachidonic acid (ARA).
Protein forms an essential component of a healthy diet in humans to support both growth and maintenance. During pregnancy, an exceptional stage of life defined by rapid growth and development, adequate dietary protein is crucial to ensure a healthy outcome.
Before pregnancy I was very careful about eating proper protein for training. Should I eat more protein during pregnancy? Should you eat more protein supplements?
Pregnancy is an anabolic condition in which fetal tissues are built up, similar to building muscle after a workout. Therefore, during pregnancy, a higher supply of protein in the diet is required even without exercise. However, a pregnancy-friendly diet should contain more calories and protein in advance (adding 15 to 20 grams of protein to the diet you ate before pregnancy or 20 percent to 25 percent of your calorie intake). Therefore, it is not necessary to use protein supplements if you didn’t use them before, but to pay attention to the amount of protein in the menu, and of course to adjust its eating to the training times. It is important to spread the daily amount of protein in at least four separate meals, in order to allow the body to use the protein better for the parallel action of fetal development and muscle building.
It is recommended to check your protein supplements as they may contain nutrients that are not recommended during pregnancy such as: artificial sweeteners, soy ingredients, stabilizers, flavorings and preservatives. If you have the option raw protein powder mixing as smoothly with your favorite vegetables and fruits is the best solution. Pure Product Australia we clear about the ingredients we put in our product. Our product has a short and accurate list of the ingredients on every bag.
Good sources: Lean meat, poultry, fish and eggs are great sources of protein. Other options include beans and peas, nuts, seeds and soy products.
|Food||Serving size||Protein content|
|Source: USDA National Nutrient Database for Standard Reference, Release 28|
|Cottage cheese||1 cup (226 g) low-fat, 1% milk cottage cheese||28 g|
|Poultry||3 oz. (86 g) boneless, skinless grilled chicken breast||26 g|
|Fish||3 oz. (85 g) canned pink salmon with bones||17 g|
|Lentils||1/2 cup (99 g) boiled lentils||9 g|
|Milk||1 cup (237 mL) skim milk||8 g|
|Peanut butter||2 T (32 g) peanut butter||7 g|
|Eggs||1 large hard-boiled egg (50 g)||6 g|
Please note by the Australia New Zealand Food standard code high protein, amino, vitamin and minerals products are considered to be sport supplement and must follow the warning “Not suitable for children under 15 years of age or pregnant women. Should only be used under medical or dietetic supervision. This product is not a sole source of nutrition and should be consumed in conjunction with a nutritious diet and appropriate physical training or exercise program. “