Navigating nutrition during pregnancy and breastfeeding can feel overwhelming. You want the best for your child, but with so much conflicting advice, it is hard to know what is safe and what's not. At True Protein, we get it. One of the most common questions we are asked by mums and mums-to-be is whether they can continue using their favourite supplements.
This guide is here to provide clear, science-backed answers. We will walk you through the role of protein and other key nutrients during this special time and help you understand which True Protein products can support your journey.
Important Note: The health of you and your child is the number one priority. This information is for educational purposes and should not be replaced by medical advice. Always consult with your doctor or an Accredited Practising Dietitian before adding any new supplements to your routine during pregnancy or breastfeeding.
Key Takeaways
- Increased Needs: Your protein and energy requirements increase during pregnancy and lactation to support your child's growth and your own wellbeing.
- Whole Foods First: Supplements are designed to supplement a balanced diet rich in whole foods, not replace it.
- Protein is Generally Safe: High-quality protein powders like whey (WPI90, WPC80) and Plant Protein, which are free from artificial additives, are generally considered safe to help you meet your daily protein targets.
- Convenience is Key: Healthy, convenient options like our Protein Bars, Pancakes, and Meal Replacements can be a lifesaver when fatigue or nausea strikes.
- Always Check the Label: At True Protein, any product that is not suitable for pregnancy will have a clear disclaimer on the packaging.
- Professional Guidance is Essential: Every pregnancy is unique. Please discuss your individual needs with your healthcare provider.
Why Your Nutrition Matters More Than Ever
Pregnancy is one of the incredible times of growth and change. Your body is working hard to build a new life, which places extra demands on your nutritional needs.
While a balanced diet is the foundation, key nutrients like protein, folate, iodine, iron, and zinc become even more crucial. For example, the Nutrient Reference Values for Australia and New Zealand recommend a significant increase in daily protein intake:
|
Stage |
Recommended Daily Protein Intake |
Example (for a 70kg woman) |
|
Pregnancy |
1.0g per kg of body weight |
≈70g of protein per day |
|
Breastfeeding |
1.1g per kg of body weight |
≈77g of protein per day |
Meeting these targets through whole foods like meat, fish, eggs, dairy, and legumes is ideal. However, morning sickness, food aversions, or a busy lifestyle can sometimes make this challenging. This is where a high-quality supplement can be a convenient and effective way to fill any nutritional gaps.
Which True Protein Products Can Support Your Journey?
We have designed our range with purity and performance in mind. Here’s a look at the products generally suitable for pregnancy and breastfeeding, helping you make an informed choice.
Core Protein Powders
When you need a simple, clean boost to reach your protein goals, these are your go-to options. They are perfect for smoothies or shakes. Mix with dairy or non dairy milk, water or even coconut water for that extra taste.
-
WPC 80 (Whey Protein Concentrate)
A high-quality, all-round protein derived from milk. It’s a creamy and more affordable option to help you meet your daily needs.
Healthy Meals & Snacks
For those days when you are short on time, energy, or inspiration, these products offer a convenient and nutritious solution.
-
Protein Pancakes, Mousse & Hot Chocolate
Healthy treats to satisfy your sweet tooth without the sugar crash. They provide a welcome protein boost in a delicious and comforting format.
Wellness Support
Supporting two requires extra nourishment. Our Greens help ensure you’re getting the vital nutrients your body needs throughout your pregnancy.
If you would like to try a sample of our protein powders or Meal Replacement to see how it fits into your life, you can find them here.
Answering Your Key Questions
Is it safe to have protein powder while I'm pregnant?
For most healthy women, the answer is yes. Whey is a natural by-product of cheese making, and both milk and cheese are routinely consumed during pregnancy. The main concern with many protein powders on the market relates to artificial additives, fillers, and potential contaminants.
The True Protein Promise: We pride ourselves on using natural ingredients with no artificial sweeteners, fillers, or preservatives. Our blends are produced in Australia under strict quality controls, giving you peace of mind that you're choosing a clean and safe product for you and your baby.
What about while breastfeeding?
Your protein needs are at their highest during lactation to support milk production and your own recovery. A protein supplement can be an incredibly helpful tool for busy new mums.
It's crucial to remember that protein powders are not a substitute for infant formula and should never be given directly to your child. They are for your consumption only, to enrich your diet.
How do I choose between Whey and Plant Protein?
This comes down to your personal dietary needs and preferences:
- Choose Whey Protein (WPI 90 or WPC 80) if you tolerate dairy well and are looking for a classic, effective protein source.
- Choose Plant Protein if you follow a vegan/vegetarian diet, are allergic or intolerant to dairy, or simply prefer a plant-based option.
All our protein powders are naturally sweetened, so you can avoid artificial sweeteners.
The Bottom Line
Supporting your body with adequate nutrition is one of the greatest gifts you can give yourself and your growing baby. A balanced diet of whole foods should always be your foundation.
When you need extra support, a clean, high-quality supplement from a trusted brand like True Protein can be a safe and convenient way to meet your increased protein needs.
Remember to listen to your body and always seek the guidance of your doctor or dietitian to create a plan that’s perfect for you.
