Protein for Pregnancy: How Much You Need and the Best Sources

Protein is essential during pregnancy as it supports the growth and development of the baby while helping the mother's body adapt to the changes of pregnancy. It plays a crucial role in building cells tissues and organs and is especially important for the baby’s brain and muscle development.

How Much Protein is Needed in Each Trimester

The amount of protein a pregnant woman needs increases as the pregnancy progresses. The general recommendations are:

First trimester: Around 60 grams per day. The baby is still very small but protein helps form the placenta and maternal tissues.

Second trimester: About 70 grams per day. This is when the baby starts growing more rapidly and needs more protein to support organ and muscle development.

Third trimester: Approximately 80 grams per day. The baby is reaching its final growth stages and preparing for birth making protein even more crucial.

Best Food Sources of Protein During Pregnancy

It is important to get protein from a variety of sources to ensure a balanced intake of amino acids vitamins and minerals. Below are some excellent sources of protein along with their approximate protein content per serving.

Lean Meat and Poultry

Chicken breast (100g): 31g

Turkey breast (100g): 29g

Lean beef (100g): 26g

Fish and Seafood (ensure it is low in mercury)

Salmon (100g): 25g

Cod (100g): 20g

Prawns (100g): 24g

Eggs and Dairy

One large egg: 6g

Greek yoghurt (200g): 20g

Cottage cheese (100g): 11g

Cheddar cheese (30g): 7g

Plant-Based Protein Sources

Lentils (100g cooked): 9g

Chickpeas (100g cooked): 7g

Tofu (100g): 8g

Quinoa (100g cooked): 4g

Almonds (30g): 6g

Using Protein Powders Safely During Pregnancy

Some women may find it difficult to meet their protein needs through food alone particularly if they have food aversions or nausea. In such cases protein powders can be a convenient way to boost intake. However not all protein powders are created equal and it is important to choose one that is safe for pregnancy.

Here are some key things to look for in a protein powder:

High-quality source: Look for protein from grass-fed bovine collagen or organic plant sources.

Minimal additives: Avoid artificial sweeteners flavours and preservatives.

Heavy metal testing: Some protein powders contain contaminants like lead and arsenic so choose a brand that tests for heavy metals.

No harmful ingredients: Avoid protein powders with high levels of added sugars caffeine or herbal blends that may not be safe for pregnancy.

Nutrient balance: Some protein powders also include added vitamins and minerals that may help support pregnancy nutrition.

Protein is a vital nutrient throughout pregnancy and should come from a variety of whole food sources. If needed a high-quality protein powder can be used as a supplement but it is always best to consult with a healthcare provider before adding any new supplements to your diet. By ensuring adequate protein intake you will be supporting your baby’s growth and your own well-being throughout pregnancy.