Why Is Protein So Important During Pregnancy?
Understanding the role of protein in supporting your growing baby, your changing body and your overall health throughout pregnancy.
Congratulations! You're growing a tiny human!
Pregnancy is an incredible time of change for your body. As your baby grows and develops, your nutritional needs change too. You may have heard plenty about the importance of folic acid, iron, calcium and other essential nutrients during pregnancy, but there's another nutrient that deserves a little extra attention: PROTEIN!
Whether you're navigating first-trimester nausea, trying to find snacks that actually keep you satisfied, or wondering how to fuel your body while staying active during pregnancy, protein plays an important role.
But why is it so important? How much do you actually need? And what are some easy ways to incorporate more protein into your everyday meals?
Let's break it down!
Why Does Your Body Need More Protein During Pregnancy?
Protein is often referred to as the building block of the body, and for good reason! It's made up of amino acids that help build, repair and maintain cells and tissues.
During pregnancy, your body is working overtime to support the growth and development of your baby. Protein helps support several important processes, including:
1. Supporting Your Baby's Growth and Development
One of protein's biggest jobs during pregnancy is helping your baby grow!
Protein supports the development of your baby's muscles, organs, skin, bones and other tissues. It also plays a role in the development of the placenta, which provides your baby with oxygen and nutrients throughout pregnancy.
As your baby continues to grow, having enough protein in your diet helps support these important developmental processes.
2. Supporting Your Changing Body
It's not just your baby that's growing! Your body is going through some pretty incredible changes too.
During pregnancy, your body develops additional blood supply, expands maternal tissues and supports the growth of the uterus and placenta. Protein helps build and maintain these tissues as your body adapts to pregnancy.
Think of protein as one of the important tools your body uses to keep up with all the changes happening behind the scenes!
3. Supporting Muscle Health and Recovery
If you're continuing to exercise during pregnancy, protein is an important part of your nutrition routine.
Protein helps repair and maintain muscle tissue, particularly after physical activity. As your body changes, maintaining muscular strength can help you feel more comfortable and supported as you move through pregnancy.
Whether you're doing prenatal strength training, going for walks or enjoying a prenatal yoga class, making sure you're eating enough protein is one way to support your body's activity and recovery.
4. Helping You Feel Satisfied Between Meals
Let's talk about pregnancy hunger!
Some days you feel like you're hungry every five minutes, and other days nausea makes the thought of food completely unappealing. Both experiences can make eating consistently a challenge.
Including protein in your meals and snacks can help you feel fuller and more satisfied for longer.
Pairing protein with fibre-rich carbohydrates and healthy fats can also help create balanced, satisfying meals that provide lasting energy throughout your day.
How Much Protein Do You Need During Pregnancy?
So, how much protein should you actually be eating?
According to the Dietary Reference Intakes, the recommended protein intake during pregnancy is approximately 1.1 grams per kilogram of body weight per day. A commonly used reference amount for pregnant adults is approximately 71 grams of protein per day.
Protein requirements increase during the second half of pregnancy to help support your baby's continued growth and your body's changing needs.
Of course, everyone's nutritional needs are different! Your individual requirements may vary depending on your body size, activity level, stage of pregnancy and overall health.
The good news? You don't need to obsess over hitting an exact number every single day. Instead, focus on including a source of protein regularly throughout your meals and snacks.
What Are Some Good Sources of Protein?
You might be surprised by how many everyday foods contain protein! You don't need expensive supplements or complicated recipes to meet your nutritional needs.
Here are some of our favourite protein-rich options to incorporate into your meals:
Animal-Based Protein:
Eggs
Chicken and turkey
Lean beef
Salmon and other low-mercury fish
Greek yogurt
Cottage cheese
Milk
Plant-Based Protein:
Lentils
Chickpeas
Black beans
Edamame
Tofu
Nuts and seeds
Peanut butter and other nut butters
A combination of different protein sources throughout the day can help you meet your needs while also providing other important nutrients.
Remember to follow pregnancy food safety recommendations, including choosing pasteurized dairy products, fully cooking eggs and meats, and selecting fish that are lower in mercury.
Growing a Baby Takes Work. Don't Forget to Nourish Yourself!
Pregnancy is an incredible journey, but it certainly asks a lot of your body!
Getting enough protein is one simple way to support your baby's development, maintain your own tissues and muscles, and help you feel satisfied throughout the day.
Don't worry about making every meal perfect or hitting a specific protein target every single day. Start with small changes, experiment with different foods and find what works best for you.
Most importantly, remember that taking care of yourself is part of taking care of your growing baby. đź©·
At Fitmama Strong Online, we're here to support you through every stage of your pregnancy with expert-led prenatal fitness, helpful resources and a welcoming community.
Ready to feel stronger, more confident and supported throughout your pregnancy?
We'd love to have you join us!
Interested in joining us? Our classes are a great way to meet other new parents. Fitmama Strong Online has been operating classes online from our virtual studio since 2020. Our community is a thriving and welcoming space for you and your littles.
Our New On-Demand Prenatal Fitness and Yoga Series of classes is a great ways to stay active during your pregnancy. Each week has tons of information about prenatal fitness, labour, delivery and the postpartum period, curated especially for our prenatal population.
If you’re new to Fitmama Strong Online, try our 7-Day Free Trial Membership! You can use it at any of our Live, Online Express Strong, Express Elevate and Express Flow classes or you can try some workouts from our On-Demand Library. It doesn’t matter if your baby was born 6 weeks ago or 6 years ago, we have something for all postnatal members! Already been to Fitmama Strong classes? Grab a monthly membership and keep moving along with us:)
Finally, we offer in-person Stroller Fitness and Babywearing Fitness through our Durham Region and Ottawa locations. We can’t wait to have you join us!
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