Protein during pregnancy: benefits and sources

If you’re expecting, make sure your pregnancy diet includes protein-rich foods. Protein during pregnancy is important for both mother and baby. If you don’t get enough protein, you can deliver your baby prematurely. Your little one may also have a low birth weight, and if this happens, they may face problems such as breathing problems, difficulty maintaining body temperature, and increased susceptibility to infections. As a mother, you will also feel very tired and experience muscle loss. Eating chicken, eggs, nuts and seeds can help meet your protein needs, which increase as you get closer to your due date.

Protein during pregnancy: why is it important?

Protein plays a vital role during pregnancy, supporting both the health of the mother and the optimal development of the growing baby. Here are the benefits of including protein in your pregnancy diet:

1. Fetal growth and development

Low protein intake during early pregnancy may increase a child’s risk of developmental delay, a 2023 study published in Pediatric Research found. “Proteins are made up of amino acids, which are the building blocks of a baby’s tissues and organs, including the brain, muscles and bones,” says nutritionist Rakshita Mehra. Adequate protein ensures proper cell division and growth, which are critical to the formation of the vital systems of the fetus.

2. Growth of maternal tissue

Protein promotes the growth of the uterus and the development of breast tissue in preparation for breastfeeding. A pregnant woman’s blood volume increases significantly to support the growing fetus, and protein is essential to produce the extra blood needed.

3. Immune function

Protein is needed for the production of antibodies, which help protect both mother and baby from infection and disease. A strong immune system is crucial during pregnancy to ward off potential pathogens and ensure a healthy pregnancy outcome.

4. Prevention of pregnancy complications

“Sufficient protein intake has a lower risk of premature birth and low birth weight,” says the expert. This means there is a greater chance of healthy pregnancy outcomes.

5. Postpartum recovery

After birth, protein helps tissue and muscle heal, supporting the mother’s recovery. In addition, protein is a crucial component of breast milk, so it ensures that the newborn receives the necessary nutrients for growth and development.

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How much protein do you need during pregnancy?

The protein per day depends on the weight of the future mother, the level of activity and the stage of pregnancy. Therefore, protein requirements increase as the baby grows. During the first trimester of pregnancy, women should have about 46 grams of protein per day, according to a study published in Nutrients in 2021. The amount will increase to 71 grams per day during the second and third trimesters. Be sure to emphasize adequate protein intake for a healthy pregnancy,

What are the signs of protein deficiency in pregnant women?

Protein deficiency during pregnancy can have significant implications for both the mother and the developing baby. Recognizing the signs early is crucial to ensure a healthy pregnancy and optimal fetal development. Here are some signs:

• Persistent fatigue and muscle weakness that is not relieved by rest.
• Swelling in the feet, ankles, hands and face due to fluid retention.
• Low immunity and increased infections
• Muscle loss and poor muscle tone
• Thinning hair
• Delayed wound healing
• Mood swings
• Loss of appetite

The best protein for pregnant women

The best protein sources for pregnant women include a variety of animal and plant-based options to ensure a complete amino acid profile and provide other essential nutrients. Here are the main sources of protein:

1. Lean meats

Examples: chicken, lean cuts of beef (such as sirloin or tenderloin), and pork.
They provide all the essential amino acids necessary for fetal growth.
They also have zinc and B vitamins, which support immune function and energy metabolism.

2. Fish and seafood

Examples: salmon, trout, sardines, haddock and tilapia. They contain omega-3 fatty acids, which are crucial for baby’s brain and eye development. “It’s important to eat low-mercury fish to avoid potential damage to the developing nervous system,” Mehra says. Avoid eating mercury-rich fish such as shark, swordfish and mackerel.

3. Eggs

They contain all nine essential amino acids and can be prepared in a variety of ways to suit different preferences. Make sure eggs are fully cooked to reduce the risk of salmonella infection.

4. Dairy products

Examples: milk, yogurt and cheese
In addition to protein, they also contain calcium and vitamin D, which are essential for the development of the baby’s bones and teeth. Choose low-fat or fat-free options to manage your calorie intake while still getting essential nutrients.

5. Pulses and legumes

Examples: lentils, chickpeas, black beans, kidney beans and peas. These are ideal plant-based protein sources for vegetarians and those looking to reduce meat consumption. They are also rich in fiber, which helps prevent constipation, a common problem during pregnancy. Combine legumes with whole grains (like rice or quinoa) to ensure you get a complete amino acid profile.

6. Nuts and seeds

Examples: almonds, walnuts, chia seeds, flax seeds, pumpkin seeds and sunflower seeds. They also provide essential fatty acids important for fetal brain development.

Can too much protein affect pregnancy and the baby?

Moderate protein intake during pregnancy is better for fetal growth and survival, as high protein intake can lead to lower birth weight, according to research published in Experimental Biology and Medicine in 2018.

Here are ways that too much protein can affect your pregnancy and baby:

1. Renal tension

High protein intake requires the kidneys to work harder to eliminate nitrogen, a byproduct of protein metabolism. “For women with pre-existing kidney conditions, too much protein can exacerbate kidney stress and lead to kidney damage,” says the expert.

2. Nutritional imbalance

Consuming too much protein can lead to a reduction in the intake of other essential macronutrients such as carbohydrates and healthy fats. Carbohydrates are a primary source of energy; insufficient intake can lead to fatigue and decreased energy levels. Healthy fats are necessary for the development of the baby’s brain and eyes. An imbalance can impair these developmental processes.

3. Excessive weight gain

High-protein diets can contribute to increased overall calorie intake if not properly balanced. Excessive weight gain during pregnancy can lead to complications such as gestational hypertension, preeclampsia and an increased likelihood of cesarean delivery.

4. Digestive problems

Excessive protein consumption can lead to stomach problems such as constipation, bloating and indigestion. These discomforts can exacerbate common pregnancy-related digestive problems, reducing overall quality of life and well-being.

Pregnancy increases the body’s demand for protein. As the baby grows, more protein is needed to support the development of fetal tissues and maternal organs such as the uterus and placenta. If protein intake is insufficient, the body can draw from maternal stores, which can lead to muscle loss. So, make sure you get enough protein during pregnancy.