Protein: What you need for Pregnancy and Breastfeeding and How to Get In More
Protein is a hot topic nowadays, especially when it comes to the pivotal stages of pregnancy, postpartum recovery, and breastfeeding/chestfeeding.
But why is protein so crucial during these times? Are you getting enough protein in your daily meals? Wondering which foods are packed with protein and how to know how much you need? And what about if you’re following a vegetarian or vegan lifestyle?
With all these questions buzzing around, it’s understandable to feel overwhelmed. But fear not! I’m here to provide some clarity and guide you through this journey.
In this blog, we'll dive deep into the importance of protein for pregnancy and postpartum, answer your burning questions, and offer practical tips to ensure you and your little one thrive during these transformative periods.
Want a guide in your pocket that walks you through your protein needs, packs in visual guides to help you choose proteins, and gives you ideas for easy, low energy choices? Download The Essential Protein Guide right here.
Why Protein Matters for Pregnancy and Postpartum
Picture protein as the building blocks for you and your baby’s development during this remarkable journey. It’s the essential ingredient that constructs cells, tissues, and organs, laying the foundation for a healthy pregnancy journey. From supporting increased blood volume to aiding in the development of your baby's brain and muscles, protein plays a crucial role every step of the way.
Now, let's fast forward to the postpartum period. Your body's been through quite the marathon, and protein becomes an important piece in the healing process. It helps repair your uterus, pelvic floor, and any vaginal tearing or your c-section incision. Not to mention, it’s crucial for having the energy to get through your days with less sleep!
How much protein do you need?
Your protein needs are as unique as you are, especially during pregnancy, postpartum, and breastfeeding/chestfeeding. While I’ll provide some evidence-based guidelines, remember, they're more like gentle nudges than strict rules.
Pregnancy Protein Needs
During pregnancy, your protein needs increase gradually. The current guidelines look like this:
In the first trimester, they’re similar to those of non-pregnant individuals, around 0.8 grams of protein per kilogram of body weight per day.
For instance, if your weight is 150 lbs (68 kg), the recommended daily protein intake in your first trimester of pregnancy is 54 grams.
As pregnancy progresses into the second and third trimesters, protein needs increase to about 1.1 grams of protein per kilogram of body weight per day.
For example, if your weight is 200 lbs (91 kg), the recommended daily protein intake in your second and third trimester of pregnancy is 100 grams.
These are the current recommendations, however recent research has shown that you likely need more than the guidelines to meet your protein needs during pregnancy, with several observational studies finding higher protein intake to be associated with better birth outcomes such as increased birth weight and reduced risk for small for gestational age infants.
According to this new research, you may need up to 1.22g of protein per kg of bodyweight in early pregnancy, and 1.52g of protein per kg of bodyweight in late pregnancy.
Yep - almost 50% more than the current guidelines!
Postpartum Protein Needs
Navigating protein needs during postpartum can be a bit tricky, with guidelines mainly tailored for breastfeeding/chestfeeding individuals. Technically, recommendations revert to those for non-pregnant individuals, approximately 0.8 grams of protein per kilogram of body weight per day. However, protein remains crucial for recovery and healing during this phase so you might feel a noticeable improvement if you get in more than this guideline.
For example, if your weight is 180 lbs (82 kg), the recommended daily protein intake during the postpartum period, without considering breastfeeding/chestfeeding, is 82 grams. Again, this is likely an underestimate of your protein requirements during this phase, so the actual protein needs are probably higher.
Lactation Protein Needs
If you’re breastfeeding/chestfeeding, protein requirements stay elevated, with the current recommendations averaging around 1.05 grams per kilogram of body weight per day. Some studies even suggest that those who are exclusively breastfeeding may require even higher amounts, ranging from 1.7 to 1.9 grams per kilogram of body weight per day.
For instance, if your weight is 160 lbs (73 kg), the recommended daily protein intake while breastfeeding/chestfeeding is between 124-139 grams.
Top Protein Sources
When it comes to protein-rich foods, the options are plentiful! From meats and poultry to eggs, bone broth, dairy, legumes, nuts, and seeds, there’s something for everyone. Here's a quick reference guide to get you started:
3 oz chicken (the size of your palm) = 26 grams
1 cup edamame = 17 grams
3 oz salmon = 10 grams
½ cup tofu = 10 grams
1 cup quinoa = 8 grams (even more if cooked in bone broth instead of water!)
Whether you're craving a juicy steak, a veggie-packed stir-fry with tofu, or a hearty quinoa salad, there are endless delicious ways to incorporate protein into your diet.
Can I meet my protein needs through foods alone?
Absolutely! Adding a variety of protein-rich foods like meats, poultry, fish, eggs, bone broth, dairy products, legumes, nuts, and seeds into your meals can not only help you hit your protein targets, but they’ll also deliver a whole bunch of other essential nutrients your body needs.
Should I take protein powder or other supplements?
While it's generally best to obtain nutrients from whole foods, protein powders can be useful if you’re struggling to get in enough protein right now - maybe because you’re dealing with pregnancy nausea, or are finding it hard to eat well with a new baby at home. When looking for a protein powder, look for one that is third party tested, does not contain any ingredients that may be harmful for pregnancy and breastfeeding, and is made up of the types of protein you need more of during this stage (here is an example).
What if I’m vegetarian, vegan, and/or plant-based?
Plant-based proteins are a fantastic option for meeting your protein needs during pregnancy, postpartum, and breastfeeding/chestfeeding. Legumes like lentils, chickpeas, and beans, as well as tofu, tempeh, quinoa, nuts, and seeds, are excellent sources of protein and offer additional nutritional benefits.
5 Tips for Incorporating Protein into Your Pregnancy and Postpartum Diet:
Start your day with a protein-rich breakfast.
Include protein in every meal and snack.
Experiment with different protein sources and recipes.
Plan and prep meals ahead of time so you have proteins ready-to-go
Stay hydrated – water is essential for optimal digestion and nutrient absorption, including protein.
Learning More
As mentioned, I've created The Essential Pregnancy & Postpartum Protein Guide, a free resource for pregnant and postpartum individuals who may feel overwhelmed or uncertain about incorporating protein into their meals and snacks. If you find yourself in this situation, don't hesitate to grab a copy of this guide to gain valuable insights and practical tips.
If you’re ready to dive deeper into prenatal and postnatal nutrition, grab The Ultimate Pregnancy Nutrition Guide and The Ultimate Postpartum Nutrition Guide. These resources provide practical solutions, meal plans and recipes to support your protein and other nutrient needs during pregnancy and postpartum, empowering you to make informed food choices for you and your baby.
With these tools in hand, you'll feel confident navigating the exciting journey of motherhood, one protein-packed meal at a time.