Pregnancy and the postpartum period are times of profound change, requiring a diet that supports the health of both mom and baby. Protein, often hailed as a building block of life, plays a crucial role during these transformative stages. Let’s explore the importance of protein intake during pregnancy and the postpartum period.
What is Protein?
Proteins are organic molecules made up of amino acids – the building blocks of life. Different types of amino acids and the way they’re put together determine the function of each protein. Our bodies require 20 different amino acids to function properly, nine of which our bodies can’t make on their own. These are called essential amino acids and we must consume these through our diet. Then we have non-essential amino acids, which can be made by the body if they are not consumed through diet. Some amino acids are conditionally essential, which means that our bodies can’t always make as much as we need in certain scenarios, such as illness and stress. This is especially true during pregnancy, when certain amino acids, such as glycine, become conditionally essential due to increased requirements.
Essential Amino Acids | Conditionally Essential Amino Acids | Non-essential Amino Acids |
Histidine | Arginine | Alanine |
Isoleucine | Cysteine | Arginine |
Leucine | Glutamine | Asparagine |
Lysine | Tyrosine | Aspartic acid |
Methionine | Glycine | Cysteine |
Phenylalanine | Proline | Glutamic acid |
Threonine | Serine | Glutamine |
Tryptophan | Glycine | |
Valine | Proline | |
Serine | ||
Tyrosine |
Protein During Pregnancy
During pregnancy, protein is vital for the growth and development of the baby’s tissues and organs, including the brain. Protein also supports mom’s body as it undergoes changes such as increased blood volume and the growth of breast and uterine tissue. Protein is an important macronutrient to include in your daily meals and snacks because it is satiating (helps control cravings and overeating), it is usually rich in other micronutrients (which helps you meet your other vitamin and mineral needs), and can help regulate blood sugar levels (especially when carbohydrates are consumed).
How Much Protein is Needed?
Conventional guidelines suggest about 0.8 grams per kilogram of body weight per day, or about 60 grams of protein per day for a 150 pound woman. Current research suggests this guideline greatly underestimates protein needs during pregnancy. In fact, optimal protein intake for an average weight woman in her third trimester is closer to 100 g or more per day.
- First Trimester: 1.22 grams per kilogram of body weight. Aim for a minimum of 80 grams of protein per day.
- Second and Third Trimesters: 1.52 grams per kilogram of body weight. Aim for a minimum of 100 grams of protein per day.
Sources of Protein
Essential amino acids can be found in many foods, but the best sources are found in animal proteins, such as grass-fed beef, poultry and eggs. Foods that contain all nine essential amino acids are considered complete proteins and are usually animal foods. Foods that contain some but not all of the essential amino acids are called incomplete proteins and these are usually plant foods. Foods that contain complete and incomplete proteins include:
- Lean meats
- Poultry
- Fish (low in mercury)
- Eggs
- Bone broth
- Dairy products
- Legumes
- Nuts and seeds
- Tofu and other soy products
Protein Postpartum
After childbirth, protein aids in the mother’s recovery by helping to repair tissues, as well as providing energy and lactation support.
Postpartum Protein Needs
Again, current research suggests that the Estimated Average Requirement for protein during lactation underestimates postpartum recovery and lactation needs. Experts recommend continuing with the increased protein intake from pregnancy, aiming for at least 100 grams per day.
Incorporating Protein into Your Diet
Here are five tips for ensuring adequate protein intake during and after pregnancy:
- 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.
Protein Snack Ideas
Here are a few ideas of foods to keep handy so you reach your daily protein goal!
- Hummus with whole wheat crackers or veggies
- A handful of nuts
- Hard boiled eggs
- Greek yogurt with berries
- Cottage cheese with fruit
- Edamame
- Smoothie
- Apple with peanut butter or apple with hard cheese
- Homemade trail mix
- Grass fed beef stick
Conclusion
Protein is more than just a nutrient; it’s a fundamental component of a healthy pregnancy and postpartum diet. By understanding the importance of protein and how to incorporate it into your daily meals, you can better support your body through the many changes of the perinatal time period. Focusing on adequate protein consumption will not only positively impact your body during pregnancy and birth, but also well into the postpartum years.
For personalized advice on protein intake during the perinatal time period, it’s always best to consult with a healthcare provider. They can help tailor dietary recommendations to your specific needs, ensuring you and your baby receive the best possible nutrition.
Disclaimer: This blog post is for informational purposes only and should not replace professional medical advice.
References:
Andrews, R. (2021, October 29). All about protein: What is it and how much do you need?. Precision Nutrition. https://www.precisionnutrition.com/all-about-protein
Elango, R., & Ball, R. O. (2016). Protein and amino acid requirements during pregnancy. Advances in Nutrition, 7(4). https://doi.org/10.3945/an.115.011817
Nichols, L. (2018). Real Food for pregnancy: The science and wisdom of optimal prenatal nutrition. Lily Nichols.
Rasmussen, B., Ennis, M., Pencharz, P., Ball, R., Courtney-martin, G., & Elango, R. (2020). Protein requirements of healthy lactating women are higher than the current recommendations. Current Developments in Nutrition, 4. https://doi.org/10.1093/cdn/nzaa049_046