Prenatal Protein Shakes


Protein needs are increased during pregnancy, and protein shakes are a great method to ensure you get enough protein during all the trimesters. The best time to take protein depends on your pregnancy, appetite, and personal preferences. Pregnant women often experience various cravings at specific times of the day, or food aversions at other times during the day. The great thing is that protein supplements can be taken and properly absorbed at any time during the day.

There isn’t a specific time that your body will absorb more protein than other times, so the best time is when you want to make it most. Here are some optional times, and why they may be beneficial to you for cravings, morning sickness, or hunger.

Benefits of drinking your protein powder in the morning:

A protein smoothie for breakfast is a great time to drink your protein. Protein first thing can help reduce appetite throughout the day, ease morning sickness and ensure you get in your protein requirements early on. It is a good idea to make a protein shake in the morning, and here is why:

  • Eases your tummy if you struggle with morning sickness
  • Reduces appetite throughout the day
  • Stabalizes blood sugar
  • Helps with maintaining a healthy weight
  • Sets you up for adequate protein intake and a balanced diet

If you can’t stomach your protein shake in the morning, don’t worry! Your body will still get all the benefits and absorb all the grams of protein at any other time of the day as well! It is most important that a pregnant woman gets in all her protein, rather than what time she drinks it.

Benefits of Protein Powder in the afternoon:

There are also great benefits of drinking protein powder in the afternoon. Many times, pregnant mamas find themselves tired and really wanting a pick-me-up in the aternoon. This can lead to mindless snacking on carbs and sweets, where a protein shake is an efficient and tasty option to really help with the fatigue. Protein sources like Bump Dust are also full of additional nutrients, which help with brain function and energy. The additional superfoods like spirulina and chlorella boost iron levels and vitamin B levels, which are essential during pregnancy for both mama and baby. I personally drink a little coffee while pregnant, and I LOVED a protein coffee in the afternoon when I was pregnant during the summer. It was the perfect boost that helped me not overeat before dinner, and keep my blood sugar stable in the later afternoon. Benefits of protein powder in the afternoon include:

  • Helps avoid mindless snacking
  • Reduces brain fog and fatigue
  • Helps with afternoon cravings
  • Tastes like a great treat to alleviate sugar cravings
  • Keeps blood sugar levels stable later in the day
  • Reduces hunger before dinner

Protein shakes as a dessert during pregnancy:

One of my all-time favorite ways to have a protein shake is like a milk shake after dinner! Bump Dust blends so sweet and creamy, it was my favorite, plant-based dessert! It really helped me keep from eating a ton of ice cream in the super hot months of summer. Depending on what kind of protein powder you choose, it could be a chocolate protein shake, a strawberry, or even peanut butter shake that really hits the spot in the evening. This is a great time to drink your protein shake as well because:

  • Protein shakes in the evening keep blood sugar stable while sleeping
  • It helps you wake up less hungry, and hopefully less nauseaus
  • It provides lots of nutrients at the end of the day, rather than sugar and fat in something like ice cream
  • It stops late-night binge eating or cravings

These are awesome benefits to drinking a protein shake as your dessert, and this is another way I LOVED to have mine during pregnancy. I blended Bump Dust with some peanut butter or frozen berries, and it was just so good!

What’s the best protein powder to drink during pregnancy?

It is really important to choose a high-quality, clean protein powder free of artificial sweeteners and heavy metals. A good protein powder consists of whole foods, no chemicals, and an easy-to-read ingredient list. There are many different kinds of protein powders on the market, so it can be confusing to know which protein supplement to choose. Here is a list of different kinds of protein powders, and options, so you can choose the best one for you:

Whey protein powder:

Whey protein powder is derived from cows milk, and it offers a great, creamy texture. Because it is a dairy product, and comes from an animal, some are sensitive to the protein. If you are sensitive to dairy products or animal proteins, this may not be the best choice for you. Whey protein powder offers a complete amino acid profile, usually have natural ingredients and make great, creamy protein smoothies. It is important to look for whey protein from cows that are free-range, grass-fed and free of hormones. This is key because you don’t want to consume hormones that will be found in the whey if that’s what the animals are given. The reason some don’t choose whey is because of the digestive issues it can cause. They tend to be harder to digest for some people.

Here are some great, whey protein powder options for pregnancy:

Pea Protein:

Pea protein is a protein source used in most vegan proteins and organic protein powders. Pea protein is one of the few plant-based sources that offers all essential amino acids (complete profile). Most plans only offer some amino acids. Pea protein blends well and offers a good amount of protein per serving. Often times, pea protein is mixed with additional plant proteins like chia seeds, brown rice protein and flax seed protein. Depending on the formula, more protein sources can offer more nutrients overall and increase the nutritional value. Many pea protein powders offer organic ingredients, which helps ensure that pesticides and chemicals aren’t used on the plants.

Some great pea protein powder options for pregnancy include:

Soy protein:

Soy is another protein source that is found in vegan protein powders. It blends well, and has a great texture in smoothies, but sometimes isn’t as popular because of the hormonal effect it can have. Soy can act like estrogen in the body, which may be less ideal during pregnancy. There are also abroption issues for soy because it is a legume, and some studies on rats during the prenatal period showed high exposure to soy reduced the baby’s immune system. It is not a protien source that I really recommend during pregnancy.

Benefits of protein for pregnant moms:

There are so many benefits of protein for pregnancy, and I think it is important to go over what they are to encourage you to find a good protein shake. First of all, your nutritional needs for protein are increased during pregnancy. As you are growing a baby, protein is needed for that growth and development. Second, many protein powders offer essential nutrients found in your prenatal vitamin. Bump Dust is now being formulated to replace your prenatal vitamin all together, which is really helpful. Now, you don’t have to take a prenatal and a protein powder. Protein plays an important role for your growing baby, and it is a great way or both you and your baby to stay healthy.

Protein shakes help with weight management during pregnancy:

Protein powder also is a great tool to help with a healthy pregnancy and optimal weight gain. Protein consumption helps maintain muscle mass, while also increasing metabolism. It can be hard to stay active during pregnacy, and easy to lose muscle mass when you become larger and more sedentary. Eating enough protein will help keep the muslce mass needed to keep your metabolism faster. This will also help you during labor as well. The more muscle and strength you have, the stronger you will be able to push when the time comes. A healthy diet is most important for weight management, and protein shakes are an easy way to help keep the healthy diet going. I know protein shakes really help me during my pregnancies because I can at least get in a healthy meal or snack fast, with minimal clean up. That is one of my favorite parts of protein shakes. The fact that they are fast, taste great, and I can take them on the go with me too.

Protein shakes are great for all trimesters:

You can start drinking your protein shake during the first trimester, and continue through the second and third trimester. If you are too nauseaus, and can’t eat anything in the first trimester, don’t worry. It will get better, and you can make up for lost nutrition later on. There are many mamas who can not eat, and often lose weight during the first trimester. Make sure to keep up with your doctor, and they will advise you on how and when you can start your protein shakes. Always have your doctor review the protein shakes you are considering, so they can ensure the ingredients and nutritional profile are right for you. They can also advise you on the recommended amount of protein for you personally, verses the general population. They will take into account your weight, and weight goals through pregnancy, to ensure you hit the right amounts of protein in your regular diet.

My favorite protein shake recipe to hit my prenatal protein goals:

  • 1 Scoop Bump Dust Prenatal Protein Powder
  • 2 cups Ice
  • Handful of spinach
  • 1/4 cup frozen blueberries
  • 1 cup almond milk

Blend together, and you will LOVE how delicious this smoothie is! It is also so full of amazing ingredients for both you and baby.

This prenatal protein frappuccino is better than Starbucks and a million times better for you. I am obsessed with this shake, and of course I look forward to my afternoon pick-me-up. This is the perfect afternoon protein shake, and you can use a decaf coffee if you are limiting caffeine during your pregnancy.

I personally drink about 1.5 cups of coffee a day. I like a cup or so in the morning, and just a bit in the afternoon. I’ve been drinking a little coffee through pregnancy for my past three pregnancies now. I gave up caffeine of course with the first pregnancy, then learned that a little coffee or caffeine isn’t a big deal. The issue comes in more with tons of caffeine, especially when your body isn’t accostomed to lots of caffeine.

bump dust prenatal protein powder

This protein shake is made with of course my Bump Dust protein powder, which is formulated for pregnant mamas to help curb sugar cravings, provide important nutrients and maintain your weight! At only 100 calories per serving, you can make this amazing frappuccinno for under 200 calories! YES!

Here is my video of how I make it, or scroll down for the full recipe: 

Prenatal Protein Frappuccinno Recipe:

Prenatal Protein Frappuccino

A delicious protein frappuccino for pregnant mamas.

  • 1 scoop Bump Dust
  • 1 cup Cold Brew Coffee (reg or decaf)
  • 1 cup ice
  • 1/4 cup low-fat chocolate milk of choice
  • 1/4 cup almond milk or regular milk of choice
  • 2 tbsp non-fat whipped cream optional
  • 1 tbsp caramel drizze optional
  1. Add all ingredients to your blender, blend up and serve immediately. Prep your cup with caramel drizzle if desired. Top with whipped cream if wanted as well.

I seriously love this protein shake in the summer for those long, hot afternoons! It is so refreshing, and just the perfect pick-me-up for a pregnant mama!

If you like this recipe, make sure to check out my top 8 prenatal protein smoothies, where I have a full list of super yummy recipes!

If you are struggling with naseau, don’t worry, I did too! I still get it a bit sometimes, and here are some foods I like to eat when I am nauseas. 

You may also be wondering if protein powder is safe during pregnancy.

In my opinion, it is so much safer than so many other things! Thing about all the chemicals, flavorings and other junk in the processed, packaged foods we eat? My protein powder is FULL of nutrient-dense ingredients that are meant to nourish your body. Protein powder is an amazing option for pregnant mamas to get in the extra protien necessary, when other sources like meat or eggs do not sound good!

Smoothies during pregnancy are an amazing way to get in a lot of nutrients, while also satisfying cravings! Cravings can be extremely difficult during pregnancy, and I know I crave all the salty chips and french fries. I could live off of nachos if I let myself. Smoothies are like my secret weapon to combatting those cravings. I love a protein-packed smoothie because protein and fiber are the key to making you feel full and satisfied.

I decided to do a round up of my favorite pregnancy smoothies, which I always add my prentatl protein powder, Bump Dust to these shakes. I specifically formulated this protein powder to nourish prenatal mamas, support uterus strength, combat cravings, and keep you full on lots of protein with little sugar!

I do have a prenatal recipe ebook coming out soon as well, which will have even more smoothie recipes for you to stay healthy and fit all pregnancy!

The Top 8 Protein-Packed Pregnancy Smoothies I Love:

Protein-Packed Prenatal Chocolate Milk Shake:

pregnancy chocolate milk shakeThis is a more decadant protein shake that is a great meal replacement! I talk about it on Instagram, and everything I use to make it. It is simple, sweet, creamy and just like a chocolate milk shake without all the sugar and fat! Full of protein for mama and growing baty.

Here are the ingredients: 

1 cup Frozen Mango
1 Scoop Bump Dust
1 Cup Reduced Fat Fairlife Chocolate Milk
2 TBSP of Cocoa Powder
5-6 ice cubes

Blend together and enjoy!

Orange Mango Protein Shake:

This one is super fun for summer, and tastes really good. Creamy, sweet and a bit of citrus to keep it fresh!


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2 Clementine Oranges
Handful of frozen Mango
1/3 or so of fresh mango
1 scoop Bump Dust
1/2 cup of ice
1 cup of milk of choice

Blend together and enjoy!!

Lean and Green Prentatal Protein Shake:

lean green prenatal protein shake

This is one of my favorite snack protein shakes. I love how lean it is, how HUGE it is, and how it fills me up between meals. I highly recommend this recipe if you are watching your weight gain, wanting to stay healthy, or struggling with snacking between meals.


3-4 cups of Spinach fresh
1 cup of ice
1/4 cup of frozen berries (I usually do strawberries or raspberries)
1 Scoop of Bump Dust
1 cup of Almond milk
1 splash of non-fat milk (I use Fairlife *not needed I just like the consistency)

Blend all together and enjoy! I have another video on Instagram showing you exactly how I make it 🙂

Simple Strawberry Pregnancy Smoothie:

strawberry pregnancy smoothie

This is a super simple strawberry smoothie that I love. I make it with fresh strawberries, and a tiny bit of frozen strawberries or raspberries. Either one works really well. To make it like a strawberries and cream you can replace the non-fat milk with a full fat milk, and it is really good that way too!


2 Cups fresh strawberries
1/4 cup frozen strawberries or raspberries
5-6 ice cubes
1 Scoop Bump Dust
1 cup non-fat milk or milk of choice

Blend together and enjoy!

Blueberry Banana Prenatal Protein Shake:

blueberry banana protein shake

Blueberries and banana just blend really well together. A soft, sweet, creamy texture that makes a smoothie so good!


1 cup of frozen blueberries
1 fresh banana
4-5 ice cubes
1 cup almond milk
1 scoop Bump Dust

Blend and enjoy!!

Kale and Blueberry Prenatal Protein Shake:

I usually do a lot of kale to roast, but sometimes I just throw it in a smoothie. I’ve found I like it best with blueberries. Simple and so good for you!


2 cups Kale (you can de-stem it to blend better)
1 cup frozen blueberries
1 Scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

Strawberry Cashew Prenatal Protein Shake:

This is more of an ice cream texture, and it is so good!! Add more milk to make is more like a smoothie, or less to keep it like a dessert.


2 cups frozen strawberries
2 TBSP raw cashews
1 Scoop Bump Dust
1-2 cups of Almond milk or milk of choice

Blend together and enjoy!

Banana Peanut Butter Protein Shake:

I liked this one in my first trimester, and there’s something about bananas and peanut butter that go so well together!


2 tbsp of PB2 or peanut flour (lighter than peanut butter, but you can use regular too!)
1 1/2 to 2 fresh bananas
3-4 ice cubes
1 scoop Bump Dust
1 cup almond milk or milk of choice

Blend together and enjoy!

There you have my top 8 prenatal protein shakes that I use to stay fit and healthy all pregnancy. I personally think smoothies are such a great option to get in a lot of nutrition when you really need it. I also use them to combat a lot of salty cravings that hit me basically all 9 months. They also give me energy, keep me full, and give me tons of good vitamins!