Women require extra protein for the entire nine months of their pregnancy. While getting enough protein to support your changing body and that of your unborn baby can be a challenge, it needn't be complicated. Protein shakes can be purchased or made in your own kitchen, and can help you achieve your recommended daily protein level.
Protein During Pregnancy
Pregnant women burn more protein than their non-pregnant counterparts, mainly because they are eating protein for two. Not only do they have to support the changes taking place in their own body, but they also have to supply all of the protein their baby needs for body and brain development. Because of this, the What To Expect website recommends that pregnant women get at least 75 g of protein every day. While it might seem like a lot, it can be achieved by having a serving of protein at every meal. Women who prefer to limit their meat intake or who are looking for a little variety in their diet might prefer to get some of this daily recommended amount in liquid form.
Making Your Own Protein Shake
When it comes to making your own protein shake at home, almost anything goes. You can include high-protein foods such as yogurt, wheat germ, peanut butter or even ground nuts. Using milk or soy milk as a base will up your protein level even more. According to What To Expect, you can get a full serving of protein in two cups of yogurt or three cups of soy milk, and a half-serving in a half-cup of ground flaxseed or 3 tbsp. of peanut butter. Adding fresh or frozen fruit enhances the flavor and also adds fiber to the diet. For an extra punch, protein powders can be mixed in without adding many extra calories. With a little imagination, the possibilities are endless. Try a homemade shake in the morning with a light breakfast, or drink one as an afternoon snack.
Pre-Made Shakes
There are many pre-made protein supplements available on the market, including those in shake form. While they require little to no preparation -- simply pop the lid and drink -- they also can be expensive and add extra calories. Pre-made shakes are fine for convenience; however, like protein bars, they also might contain other ingredients that you don't need. If you can't make your own shakes or if convenience is a must, pre-made shakes can suffice.
Safety of Protein Supplements
Protein shakes made at home without any additives are just as safe as the unblended foods. As far as protein powders and pre-made shakes go, they are safe provided the pregnant women is not allergic and is not overloading her body with more protein than she can use. While shakes and powders are available in most food stores for purchase, pregnant women might want to seek the advice of their doctor or a nutritionist before selecting protein powders of pre-made shakes as a supplement to their diet.
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