Protein During Pregnancy – Importance and Food Sources

Proteins are the essential building blocks of health in your body, playing a crucial role in maintaining overall well-being. Adding protein to your diet is a necessity, and a daily intake of protein is even more important for pregnant women to support the growth and development of the foetus. Protein in pregnancy is vital as it helps in the formation of tissues, muscles, and organs for both the mother and the baby. To incorporate protein into your diet effectively, you will first need to understand the benefits it offers, such as improved energy levels and enhanced immune function, along with determining the right quantity of protein that you need to consume for a healthy pregnancy.

Why Is Protein Needed When Pregnant?

Every cell in your body has protein in it. Protein contains amino acids which provide these cells the structure and the ability to function effectively and also help repair the cells. During pregnancy, protein is essential to aid the normal growth and development of the baby as it promotes (1):

• The growth as well as repair of new and damaged tissues
• The production of antibodies for the immune system
• Creation of hormones and enzymes
• Proper functioning of muscles
• Movement of oxygen through the blood
• Healthy birth weight in babies

A high protein diet during pregnancy is especially important during the second and the third trimesters of pregnancy as this is the time when your baby will grow at a faster pace. During this time, your organs, breasts, and body are also growing in order to accommodate and provide for the baby. A good quantity of protein can help facilitate these changes as well.

How Much Protein Do Pregnant Women Need?

Most women require about 70 to 80 grams of protein during pregnancy, which is about 25 grams more than what you would need normally. Protein requirement in pregnancy varies based on your level of activity as well. If you are very active and engage in regular exercises, you may want to increase your protein intake to 80 to 100 grams each day (2).

The amount of protein for pregnant women may also vary by weight. Adults usually need around 0.75 grams of protein for every kilogram that they weigh. Pregnant women will need an additional 6 grams of protein on top of this. Some women may need as little as 45 grams of protein each day, based on their body weight. You can always discuss with your gynaecologist the exact quantity of protein that you will need based on your level of activity and body weight.

While the quantity of protein is important, the quality matters too. Most doctors agree that animal protein is the best quality protein (3). However, if you are a vegan or vegetarian, you can get your recommended amount of amino acids from a good serving of legumes and grains.

Don’t stress about hitting the mark of protein intake each day. As long as you can manage to eat an average amount over the course of a few days, your protein intake should be sufficient.

Protein-rich Foods for Pregnancy

There are several acceptable food sources that are recommended for pregnant women. These are the protein-rich foods for a pregnant woman (4).

It is important to remember that not all fish are safe during pregnancy. Some contain a high quantity of mercury and are best avoided as mercury may cause developmental delays in babies. Fishes like sardines and salmon have a good amount of omega 3 fatty acids in them which are ideal for neurological development in children. Small portions of fish once or twice a week are sufficient for pregnant women.

Many people also consume whey protein or protein powder for the intake of protein. While there are no studies that have been conducted to warn against their use, you will not have to rely on them for pregnancy protein intake, if you are consuming a healthy amount of protein through food sources. In case you want to make it a part of your diet, however, you can discuss the same with your doctor.

FAQs

1. Can consuming too much protein during pregnancy harm the baby?

While protein is essential, excessive intake may lead to complications such as kidney strain or imbalanced nutrition (5). It’s important to follow recommended guidelines and consult your healthcare provider for personalised advice.

2. Does protein intake affect morning sickness during pregnancy?

Adequate protein intake, especially from easily digestible sources like yoghurt or eggs, may help stabilize blood sugar levels and reduce the severity of morning sickness for some women.

3. How does protein impact postpartum recovery?

Protein plays a key role in tissue repair and muscle recovery after childbirth. Ensuring sufficient protein intake during pregnancy can help prepare the body for a smoother postpartum recovery process. Protein in pregnancy’s third trimester, especially, is crucial as it prepares the mother’s body for recovery.

This was all about pregnancy and protein. Protein is not only a great addition to your baby’s nutritional needs, but it is also equally important for you. Your body is working hard to provide for your baby and is going through a myriad of changes that require an adequate supply of energy. Proteins provide you with this energy and help you gain strength while helping promote growth in your baby. If you do not consume the required quantity of protein, you may face problems like weight loss, severe fatigue, excess water retention and infections during pregnancy. Babies that haven’t received the right amount of protein are at a higher risk of having low birth weight or developmental issues as well.

References/Resources:

1. National Library of Medicine – Impacts of maternal dietary protein intake on fetal survival, growth, and development

2. American Pregnancy Association – Pregnancy Nutrition

3. National Library of Medicine – Protein – Which is Best?

4. NHS – Have a healthy diet in pregnancy

5. National Library of Medicine – The Effects of High-Protein Diets on Kidney Health and Longevity

Also Read: 

Vitamin C in Pregnancy
Magnesium Intake in Pregnancy
Taking Vitamin E when Pregnant
Intake of Potassium during Pregnancy