Protein Powder When Pregnant: An Aussie Mum's Guide

Protein Powder When Pregnant: An Aussie Mum's Guide

Young pregnant woman in the kitchen

G'day, future mum! As you're counting down to the arrival of your bub, nutrition is undoubtedly high on your agenda. But can you have protein powder when pregnant? It’s a hot topic, so let's put the kettle on and delve into it!

The Importance of Protein

Before we tackle protein powders, let's appreciate why protein is so important, particularly when you're expecting. Protein is the building block of life, playing a crucial role in creating new cells, repairing existing ones, and facilitating growth. When you're growing a little human, these functions become even more vital.

Amino acids are the mini marvels that make up protein. Nine of these are essential, meaning our bodies can't produce them, so we need to get them from our diet. A 'complete protein' contains all nine essential amino acids in the right proportions. While meat and dairy products are known sources, plant-based sources of complete proteins do exist.

Protein powder is a concentrated form of protein used as a supplement to boost your protein intake. It is usually derived from plant sources like soy, pea, or hemp, or animal-based ones such as whey or casein, found in milk.

Can You Have Protein Powder When Pregnant?

Absolutely! Protein powder is like a secret nutritional powerhouse just waiting to help you meet your daily protein needs, whether you’re a workout warrior or an expecting mum.

The key is to make an informed choice, and that’s what the rest of this article will help you do.

Types of Protein Powders

The science of protein powders has come a long way. From dairy-based to a variety of plant-based options, today's shelves are full of choices. Each type brings its own benefits to the table, allowing you to customise your protein intake to suit your individual needs. Here are a few of the most popular choices:

  • Whey Protein. Whey is a total superstar in the protein world with its high protein content and quick absorption rate - perfect for post-workout recovery. But, be aware, it comes from milk, so it's not for everyone, especially the lactose intolerant or vegans among us.

  • Casein Protein. Another milk derivative, casein is a slow-digesting protein. It's great for keeping hunger at bay, especially overnight. But like its cousin whey, it's not the best fit for those who need or prefer to avoid dairy.

  • Soy Protein. Meet soy, a plant-based powerhouse! It's a complete protein and a fantastic dairy alternative. But, do check the source, as some soy proteins can be genetically modified, and you may prefer to avoid those.

  • Pea Protein. Pea protein is a plant-based gem, wonderful for vegetarians, vegans, or anyone with certain food allergies. It's rich in many essential amino acids, though not methionine. Just pair it with another protein source, and you're all set.

  • Brown Rice Protein. Brown rice protein, another plant champion, is hypoallergenic and easy to digest. While it isn't a complete protein, combine it with pea or soy protein, and you've got all your bases covered.

  • Pumpkin Seed Protein. Pumpkin seed protein is a bit of a dark horse. It's plant-based, full of nutrients, and offers a good protein punch. But like brown rice, it isn't complete, so pairing it with another source can ensure a well-rounded amino acid profile.

Complete Proteins

One thing to keep in mind is that if you decide to supplement with protein powder, you want it to be a complete protein.

While some plant-based foods like quinoa, buckwheat, and hemp seeds are complete proteins (meaning they contain all nine essential amino acids the body can't make on its own), many plant foods are considered incomplete proteins as they lack one or more of these essential amino acids.

Combining different plant protein sources is indeed a great way to ensure a balanced intake of all essential amino acids.

VORA is a perfect example of a complete plant-based protein that we developed with pea, pumpkin seed and brown rice proteins. 

We’re admittedly biased, but we think a complete plant-based protein powder is the way to go, since you get all of the benefits of a complete protein source and will be less likely to experience any gastrointestinal issues associated with animal sources.

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Protein Powder and Breastfeeding: A Sustained Need

The demand for protein doesn't decrease after your bub arrives. Protein is essential for producing nutrient-rich breast milk to nourish your little one. A clean, plant-based protein powder like VORA can be a handy way to supplement your protein intake during this period.

Postnatal recovery is another phase where protein plays a pivotal role. During this phase, protein aids in repairing body tissues, maintaining muscle mass, and supporting your milk supply.

Tips for Taking Protein Powder When Pregnant

Taking protein powder while pregnant can be a great way to ensure you're meeting your increased protein needs, but there are a few key things to keep in mind. Here's a handy cheat sheet for you:

  • Moderation is key. Yes, protein is crucial during pregnancy, but remember to balance it out. Don't overdo the protein powder - a variety of nutrients is the way to go.

  • Don't forget about carbs and fats. While protein is having its moment, let's not forget about healthy carbs and fats. Your diet should still include a balance of all these essential macronutrients.

  • Watch out for allergies. Some protein powders can contain common allergens, like soy or dairy. If you've got any food allergies, double-check the label to make sure it's safe for you.

  • Combine your protein sources. Different proteins come with different benefits. Try to mix it up and combine different sources for a broad range of nutritional goodness.

  • Whole foods for the win. Protein powders are handy, sure, but they shouldn't take the place of whole foods. Aim to get the bulk of your protein from nutrient-dense foods like lean meats, fish, eggs, beans, and nuts.

  • Look for superfoods. Some protein powders are fortified with superfoods like greens, seeds, or berries that offer extra nutrients. Our blend contains lots of natural goodies, like maca, cacao, ginseng, greens and more!

  • Sweet, but not too sweet. Be mindful of added sugars in protein powders. Too much sugar isn't great for you or your baby, and can lead to unnecessary weight gain.

  • Check for additives. Protein powders can sometimes contain additives like preservatives or artificial flavours, colours or sweeteners. VORA does contain naturally derived Xanthan Gum and a small amount of caffeine from green tea extract, but both of these ingredients have been deemed safe to take during pregnancy and fall well within acceptable limits when taken in moderation.

  • Stay active. Having a protein-rich diet, like one supplemented with a plant-based protein powder, can help maintain your energy levels. This will allow you to stay active and embrace your pregnancy glow throughout your journey.

Taking care of yourself and your baby during pregnancy means being informed and making thoughtful choices, but if you're ever unsure about whether a protein powder (or any supplement) is safe during pregnancy, your best bet is to check with your GP or a dietitian.


And there you have it, future mumma! Protein is a trusty sidekick throughout this beautiful journey—pregnancy, breastfeeding, and postnatal recovery. A balanced diet, supplemented by a quality, plant-based protein powder like VORA, can provide the nutritional support you need. Here's to making informed and empowered choices for your and your bub's health. Cheers to that!

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Can You Drink Protein Powder When Pregnant?

Sure thing! Protein powder is versatile and can be easily added to your drinks. Here are some ideas:

  • Mix it into a smoothie with your favourite fruits and veggies.
  • Stir it into a glass of milk or a dairy-free alternative.
  • Add it to your morning coffee or tea for an extra kick.

Just remember to choose a protein powder that's high in protein and packed with superfoods, like VORA.

Can You Eat Protein Powder When Pregnant?

You bet! Protein powder isn't just for drinking. Here are some clever ways to incorporate it into your meals:

  • Sprinkle it into your morning oats for a protein-packed breakfast.
  • Bake it into muffins, pancakes, or protein bars for a healthy snack.
  • Stir it into your soups or sauces to boost their nutritional profile.

With a versatile protein powder like VORA, you're adding not just protein but also a host of superfoods to your meals.

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