Third trimester is the last and very important phase of pregnancy, when the baby’s growth is rapid and mom’s body gets ready for delivery. At this time the need for protein increases as it is essential for baby’s development and mom’s health. If you are not getting enough protein from your diet, protein powder can be a good option. But, it is important to consult a doctor or dietitian before taking any supplement. In this blog post, we will talk about the best protein powders for the third trimester, their benefits, side effects, and precautions, in a simple way that everyone can understand easily.
Why is Protein necessary in the Third Trimester?
In the third trimester (from week 28 till delivery, i.e. 7th-9th month) the baby’s muscles, brain, lungs, and bones develop fully. Mom’s body also needs extra energy and strength for delivery and breastfeeding.
- Protein Needs: According to experts, daily 1.8-2g protein per kg ideal body weight is required in the third trimester, ie around 71-100g protein daily. For example, if your ideal weight is 60kg, then 108-120g protein is required.
Protein is obtained from food like dal, paneer, eggs, chicken, fish, and nuts. But if there is nausea, heartburn, or low appetite, then protein powders can help
Best Protein Powders for Third Trimester Pregnancy
Here are some safe and high-quality protein powders that are perfect for the third trimester. All of these are third-party tested, that is, free from harmful chemicals like heavy metals. Use only after doctor’s approval!
- Ritual Essential Protein Daily Shake Pregnancy & Postpartum
Type: Plant-based (pea protein).
Protein per Serving: 20g.
Why Best: Organic pea protein, no added sugar, and choline (250mg) which is essential for baby’s brain development. Gluten-free, dairy-free, no artificial
sweeteners. Third-party tested for safety.
Taste: Vanilla flavor, tastes tasty in smoothies.
Price: Slightly costly (~$2-3 per serving).
Best For: Vegan moms or dairy-sensitive moms. - Drink Wholesome Chocolate Protein Powder
Type: Egg white protein.
Protein per Serving: ~20g.
Why Best: Simple ingredients (real egg whites), gentle on stomach, no bloating or constipation. Third-party tested, no artificial additives. Easy to digest for pregnant moms.
Taste: Chocolate flavour, enjoyed with milk or water.
Price: Moderate (~$2 per serving).
Best For: Non-dairy but plant-based moms who want it. - Naked Nutrition Whey Protein
Type: Whey protein (dairy-based).
Protein per Serving: 25g.
Why Best: Pure whey, no additives, third-party tested. High protein content, great for muscle maintenance. Safe if there is no lactose intolerance.
Taste: Unflavored, versatile in smoothies or baking.
Price: Affordable (~$1-1.5 per serving).
Best For: Moms wanting a budget-friendly and high-protein option. - Orgain Organic Plant-Based Protein Powder
Type: Plant-based (pea, brown rice, chia seeds).
Protein per Serving: 21g.
Why Best: USDA organic, no artificial sweeteners (stevia used), high fiber which is good for digestion. Third-party tested, vegan-friendly.
Taste: Chocolate or vanilla, delicious in smoothies.
Price: Reasonable (~$1.5 per serving).
Best For: Moms following organic and plant-based diets - Pink Stork Pregnancy + Postpartum Protein
Type: Whey + collagen peptides.
Protein per Serving: 20g.
Why Best: Collagen is good for skin, hair, nails, and electrolytes (magnesium, calcium) for hydration. No preservatives, third-party tested.
Taste: Chocolate truffle, tasty with milk or water.
Price: Moderate (~$2 per serving).
Best For: Moms who want skin and hydration benefits too.
Benefits of Protein Powder in Third Trimester
Protein powders can be very helpful in the third trimester. Here’s how:
- Baby’s Healthy Growth
Protein and amino acids (like glycine, leucine) are important for the development of a baby’s muscles, brain, and organs. It reduces the risk of low birth weight or growth issues.
- Mom’s Energy and Strength
Protein maintains muscles, which is important because of weight gain. It also reduces fatigue, so you can stay active.
- Keep Blood Sugar Stable
Protein controls blood sugar, which helps manage the risk of gestational diabetes.
- Convenient and Easy
If nausea or heartburn makes it difficult to eat solid foods, protein shakes are quick and tasty. You can make smoothies by adding fruits or veggies.
- Immune System Support
Protein helps in making antibodies, which keeps the immune system of mom and baby strong, especially at the time of delivery.
Side Effects of Protein Powder in Third Trimester
Protein powders are safe when taken with doctor’s advice and in moderate amounts. But there can be some side effects:
- Digestive Problems
Powders containing whey or fillers (like xanthan gum) can cause bloating, gas, or constipation.
Choose powders with simple ingredients like Drink Wholesome or Ritual.
- Risk of too much protein
Too much protein (especially with a low-carb diet) can affect a baby’s growth or increase the risk of gestational diabetes.
Do not cross the daily limit (75-100g) and eat a balanced diet.
- Allergies or Sensitivity
-Dairy-based powders (whey, casein) can cause discomfort for moms with a lactose intolerance.
Try plant-based options like Orgain or Ritual.
- Risk of contaminants
Non-regulated powders can contain heavy metals (lead, arsenic) or caffeine, which are harmful to babies.
Only use third-party tested brands (NSF Certified, Informed Choice).
Precautions and Tips for Using Protein Powder
- Consult a Doctor: Every pregnancy is different, so get approval from a doctor or dietitian before starting with protein powder.
- Balanced Diet First: Protein powders are a supplement, not a food replacement. Try getting protein from lentils, paneer, eggs, and nuts first.
- Check Ingredients: Avoid powders with artificial sweeteners, high sugar, or unnecessary additives.
- Start Small: If you are trying a new powder, start with a small quantity to check for side effects.
- Hydration: Drink more water with protein powder to avoid stress on the kidneys.
- Smoothie Ideas: Make nutritious smoothies by blending protein powder with fruits (banana, berries), veggies (spinach), or milk.
Third Trimester Mein Diet Tips
Along with protein powder, follow these diet tips for a healthy third trimester:
- Protein-Rich Foods: Moong dal, masoor dal, paneer, eggs, chicken, fish (safe varieties like salmon, confirm with doctor), and nuts.
- Iron and Calcium: Eat spinach, pomegranate, milk, curd, and fenugreek for anemia and bone health.
- Fiber: Fruits (papaya, apple), veggies, and whole grains (oats, brown rice) prevent constipation.
- Hydration: Drink water, coconut water, or lemon water to avoid swelling and dehydration.
This post is for informational purposes. Medico trick is not a doctor; please consult one for medical advice. Don’t share information that can identify you.