Protein Powders- Helpful or Harmful?

Whole Food Protein vs. Protein Powder

The global protein supplement industry is continually growing with the rise of health awareness and social media trends. In 2020, the protein supplement market was valued at $18.91 billion.

Protein is an essential nutritional component in the human diet throughout life, as it is important for growth in infancy all the way through muscle sustainability in older age. Protein also supports muscle and bone metabolism, ensures the maintenance and development of a normal nervous system, helps produce hormones and enzymes and helps to sustain muscle mass.

Sufficient dietary protein can be achieved through both a carnivorous diet as well as a plant- based diet. Animal based food sources such as meat, dairy, fish, and eggs provide a multitude of amino acids and serve as a good source of protein while beans, soy, seeds, and whole grains also contribute to our bodies’ protein stores.

Protein powders are similar in that they can deliver the needed protein to our bodies through animal sources or plant based sources. To make protein powders, protein can be extracted from cow’s milk, eggs, soy, rice, hemp, peas and more. In the processing stages, vitamins and minerals, sweeteners, and other potential artificial ingredients can be added to enhance flavor or nutrition content.

How Much Protein is Necessary During Pregnancy?

Dietary protein during pregnancy serves as the building block of all your baby’s cells.

The amino acids within proteins contribute to the growth of your baby’s hair, nails, organs and muscles specifically.

For an adult, 0.8- 1.0 g/kg of protein is recommended each day. For example, a 130lb woman should aim for 47- 59 grams of protein each day. It is important to note that this value differs for pregnant women, you are also providing nutrition to another person! Although you may not be “eating for two” exactly in terms of nutritional needs, your recommended nutrient needs will increase. One study found that protein needs may be as high as 1.2 g/kg in the first part of pregnancy and 1.52 g/kg later in pregnancy. According to the study, a woman would be advised to eat 78-97 grams of protein a day when pregnant. For more personalized protein suggestions speak with your dietitian or nutritionist.

How is Protein Powder Regulated?

Under the Dietary Supplement Health and Education Act, no dietary supplements or protein powders are regulated by the FDA to ensure safe, effective ingredients. The FDA is responsible for regulating all foods and food ingredients which are introduced into the consumer market. The only exception to this is the regulation of meat, eggs, and poultry products which are regulated by the U.S. Department of Agriculture (USDA).

How to Choose a Protein Powder

When searching for a reliable protein powder, it is not 100% guaranteed that you are getting exactly what is mentioned on the label. Look for protein powders with very few, pronounceable ingredients. There is evidence supporting that certain trace metals can end up in protein powder. For this reason, ask your doctor before using any supplements during pregnancy.

Here are a few tips to consider when choosing a protein powder:

Choose low or no sugar options
Avoid unnecessary additives and artificial sweeteners
Consider collagen powder- it is tasteless and can be added to almost anything!
Look for powders that are third party tested - this helps to ensure you are getting what the label states.

So What Does This Mean?

Finding satisfying and enjoyable sources of protein to help meet your needs does not have to be hard! Try focusing on incorporating protein at each meal. Also adding in a snack rich in protein in between meals can greatly impact your protein intake.

For reference, each of the following contain around 7 grams of protein:

1 ounce of meat/fish
3 ounces of tofu
1 egg
½ cup of legumes (beans/lentils)
¼ nuts
1 ounce hard cheese

Pasteurized cottage cheese with fresh fruit and granola makes a great after dinner treat with around 28 grams of protein!

Protein powders often have hidden ingredients that may not be safe for someone who is pregnant. If you are struggling to reach your daily protein needs, consult with your doctor on safe protein supplements that might be beneficial to you and your baby’s health.

References

Protein supplements market size: Industry Report, 2021-2028. Protein Supplements Market Size | Industry Report, 2021-2028. https://www.grandviewresearch.com/industry-analysis/protein-supplements-market. Accessed January 31, 2022.
G; W. Dietary protein intake and human health. Food & function. https://pubmed.ncbi.nlm.nih.gov/26797090/. Accessed January 31, 2022.
Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. J Nutr. 2015;145(1):73-78. doi:10.3945/jn.114.198622
Center for Food Safety and Applied Nutrition. How to start a food business. U.S. Food and Drug Administration. https://www.fda.gov/food/food-industry/how-start-food-business. Accessed January 31, 2022.
Protein powder white paper. Clean Label Project. https://cleanlabelproject.org/protein-powder-white-paper/. Accessed January 31, 2022.