What The Science Says About Protein And Pregnancy

Hey there mom. If pregnancy sparked a curiosity in you about your nutritional needs and a desire to make sure you are meeting them, welcome. Today we are going to talk about protein and pregnancy. Specifically, how you can protect your pregnancy by getting enough of this essential nutrient.

Protein is literally a building block of life.

Did you know that every cell in your body contains protein? On top of that, every new cell you are building as you grow your baby requires the amino acids in protein.

So how do you know if you are getting enough protein in pregnancy? What the best types protein are and what happens if you get too much?

By the end of this article, we will have answered these important questions.

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How Does Enough Protein In Pregnancy Affect A Growing Baby?

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Protein plays a crucial role in fetal growth and development by providing the essential building blocks for the formation of tissues, organs, and various body systems.

During pregnancy, the fetus relies on amino acids—the components of protein—to create new cells and structures, including muscles, bones, organs, and skin.

Additionally, proteins are involved in the production of enzymes and hormones that regulate bodily functions and contribute to the proper functioning of the fetal brain and nervous system.

Without sufficient protein intake, fetal development can be compromised, leading to low birth weight, delayed growth, or other complications.

How Can Low Protein Intake Affect A Growing Baby

One study identified women who were consuming low amounts of protein. These women were studied as they increased their protein consumption. You may be amazed at the difference increasing the protein in their diet made for their babies:

For each 3% increase in protein these women consumed, their babies had a:

• 29% lower risk of Low Birth Weight
• 19% lower risk of being small for their gestational age
• 22% lower risk of IUGR (Intrauterine Growth Restriction (IUGR) is a condition in which a fetus does not grow at the expected rate during pregnancy, often leading to a smaller-than-average birth weight and an increased risk of health complications.)

You can see that a lack of protein can result in a lack of growth for a baby. For moms who are not consuming much protein, focusing on protein rich foods can make a significant difference to their baby’s health.

This study also found that increasing protein during pregnancy could affect a baby’s cardiometabolic health into adulthood.

This means the mother’s child could have benefits to their entire cardiovascular and metabolic systems, throughout life. This encompasses heart function, blood pressure, blood sugar, cholesterol levels, and body weight, which collectively influence the risk of heart disease, diabetes, and related conditions.

Pretty cool that diet, and protein consumption in pregnancy, can make such a difference right?

How Does Enough Protein In Pregnancy Affect a Pregnant Mother?

Pregnancy can be very hard on a mother’s body. If there is a shortage of nutrients for both mom and baby, often the body will prioritize the growing baby over the mother’s health and wellness.

Protein is essential for maintaining a pregnant mother’s health. Adequate and appropriate protein intake can help a mom by :

• Supporting the growth and repair of muscles, tissues, and organs
• Supports the immune system, ensuring that the mother can fight off infections and illnesses during this crucial time
• Reduces risks for preeclampsia
• Supports a healthy blood pressure and promoting proper blood flow.

Are you surprised by how impactful protein can be for a pregnant mother? I am!

How Much Protein Should A Pregnant Woman Eat?

So, you are probably wondering, how do I know how much protein I should be eating in my pregnancy?

Currently, the recommended daily allowance is set to .88 g of protein per kg of prepregnancy weight in early pregnancy, and 1.1 g protein per kg of prepregnancy weight in late pregnancy.

But, newer research shows that’s actually not enough. Although the official recommendations have not been updated, researchers Elango and Ball, determined the protein requirements for pregnant women to be 1.2 g/kg of body weight/day during early gestation and 1.52 g/kg of body weight/day during late gestation.

This is what that looks like based on your pre-pregnancy weight:

Did you know close to half of women don’t get adequate amounts of protein?

In the US, 40% of 2nd trimester mothers and 67% of 3rd trimester mothers fell below optimal intake levels, averaging only 82 g protein/day. That may be enough in the first half of pregnancy, or if you started pregnancy at 120 lbs, but otherwise, it is well below the updated recommendations.

Not sure how much protein you are eating?

In our childbirth course, we have simple tools to help you track your protein for a week to get a closer look at where you are. First, we have a simple tracker where you can record your food and take note of your protein throughout the day.

And since we know moms have a hard time figuring out exactly how much protein is in each of the foods that are regularly part of their diet, and it’s a pain to google all day every day, we also have a simple guide to shows you approximately how much protein is in the majority of foods you likely eat in a day. Making figuring out your protein intake easy!

Our vision for you is easy wins that help you have a healthier and simpler birth. And trust me, our childbirth class is full of ways to improve your birth experience and make it safer for both of you!

Can You Overeat Protein?

The answer here, as you expect is yes. The goal is not to shift your diet so you only eat meat and protein, but to make sure you get enough protein. The word of importance here is balance.

Eating too much protein comes with risks as well – for example, increasing risks of many of those things we are trying to prevent.

Let’s look at gestational diabetes for example, too much protein, especially from red meat, can increase your risk of gestational diabetes.

But, women who pursue a mediterranean diet have a 35% risk reduction in developing gestational diabetes.

A mom following the mediterranean diet is likely to hit that close to 100g of protein a day. Balanced well with other nutrients she also needs.

A standard Mediterranean meal will typically feature a plate that’s half vegetables, a quarter whole grains, and a quarter protein.

This is very similar to the diet suggested by pregnancy dietician Lily Nichols in her book Real Food For Pregnancy.

It is her research that the nutrition section of our childbirth class is based on.

Common Food Based Sources Of Protein For Pregnancy

There are many animal based sources of protein such as chicken, beef, pork, fish, eggs, dairy products like milk and cheese, and seafood such as shrimp and salmon.

And even more notable non-animal based sources of protein include lentils, chickpeas, tofu, tempeh, quinoa, edamame, and chia seeds.

I hope that your first go to in adding protein to your diet is exploring food based options.

Food-based protein sources are beneficial because they provide a broader range of nutrients like vitamins, minerals, antioxidants, and fiber, than supplements and powders.

These natural sources often contain fewer additives or synthetic ingredients compared to supplements, reducing the risk of unwanted contaminants.

Additionally, food-based proteins can be more cost-effective and support a balanced diet with lower environmental impact, aligning with a sustainable lifestyle.

Should I Have Protein Supplements If I’m Struggling To Hit My Protein Goal?

This is an excellent question to take up with your doctor or a pregnancy focused registered dietician who can look at your individual picture.

But, here’s a bit of food for thought.

On one hand, one study found that supplementing their diet with 3 g of protein powder, beginning at 29 weeks, for four weeks reduced blood pressure, improved fetal health and growth and beneficially prolonged pregnancy for women with pre-eclampsia.

From this study we can conclude protein powder can have a beneficial place filling gaps in a mother’s diet.

On the other hand, in her article Prematurity Is Preventable, where Amy Haas discusses the benefits of a well-rounded diet, with adequate protein, Amy points out that diets that increase protein by taking out all other nutrients, can also result in difficulties for mothers and babies.

A mother can still remain undernourished while meeting protein goals. Too much protein, or replacing a well rounded diet with only powdered supplements is also not going help a mom build a healthy pregnancy.

An ideal pregnancy diet should have protein, along with complex carbohydrates, fruits, vegetable, dairy, nuts, beans, seeds, salt, etc. Protein on its own is not a complete diet and not a magic pill to a healthy pregnancy.

Our Favorite Protein Powders For Pregnancy

Though we encourage moms to get most of their protein from whole foods whenever possible, we also understand that their is a time and place for a high quality protein powder. Here are some of our favorites:

One: Needed’s Prenatal Collagen Protein

Collagen is particularly high in amino acids like glycine, proline, and hydroxyproline, which play a crucial role in the development and repair of connective tissues. Glycine, in particular, is essential for fetal growth and is used to synthesize proteins and other biomolecules needed for fetal development

Needed’s protein is pretty simple – which one of the reasons we love it. It has collagen – derived grass fed cows – and zero other ingredients.

The con of this protein powder is also what we love about it. It is simple. It only has one source of protein, and therefore may not be as robust as other sources.

That said, it blends beautifully and can easily disappear tastelessly into coffee, smoothies, baked products and more.

Two : Shakeology Superfood Protein Blend

Shakeology is a popular nutritional shake that contains a mix of proteins, superfoods, and other essential nutrients. Shakeology combines a variety of protein sources, such as cold pressed whey protein (which is whey protein created at low temperatures to preserve the protein’s natural structure), pea protein, flax and quinoa. Let’s look at how these protein sources stack up:

Cold Pressed Whey Protein

• Source: Derived from milk.
• Amino Acid Profile: A complete protein, providing all nine essential amino acids, which are crucial for fetal growth and maternal health.
• Benefits: Its high-quality protein content supports muscle growth and repair, which is particularly useful as the body undergoes physical changes to accommodate the growing fetus. Additionally, its potential role in boosting the immune system can help expectant mothers stay healthy during pregnancy.

Pea Protein

• Source: Derived from yellow split peas.
• Amino Acid Profile: Nearly complete protein, but typically low in methionine. However, it has a good balance of other essential amino acids.
• Benefits: A popular choice for those who are lactose intolerant or vegan. Often easier to digest than whey. Provides a plant-based protein source.

Flax Protein

• Source: Derived from flaxseeds, a plant-based source.
• Amino Acid Profile: Nearly complete protein but often low in certain essential amino acids, like lysine. However, flax protein contains a range of essential and non-essential amino acids.
• Benefits: High in dietary fiber and rich in omega-3 fatty acids, specifically alpha-linolenic acid (ALA), which contributes to heart health and anti-inflammatory effects and support the development of the baby’s brain and eyes. Also contains lignans, which are compounds with antioxidant and potential hormone-balancing properties.

Quinoa Protein

• Source: Derived from quinoa, a grain-like seed native to South America.
• Amino Acid Profile: Complete protein, containing all nine essential amino acids. Notably high in lysine compared to many other plant-based proteins.
• Benefits: Quinoa protein offers a balanced nutrient profile with additional vitamins and minerals, like magnesium, iron, and B vitamins. It’s gluten-free, making it suitable for those with gluten sensitivities. Quinoa is also known for its low glycemic index, supporting stable blood sugar levels.

Shakeology provides a complete amino acid profile – and I love that it is a blend of many sources of protein.

Shakeology is not just a protein powder. It has approximately 13 grams of superfood powders, on top of the whey and pea protein, probiotics, prebiotics, digestive enzymes, vitamins, minerals and fiber in our nutrient-dense formula.  

These superfoods include Acerola Cherry, Matcha Green Tea, Bilberry, Cocoa, Goji berry, Flax seed, Pomegranate, Chlorella, Spinach, Kale, Ashwagandha, Mushrooms (Reishi, Cordyceps, Maitake & Chaga), and more.

I also love that it comes in a variety of flavors. I like cookies in cream if adding to a glass of milk, chocolate when added to baking goods, and vanilla when adding to smoothies or juices.

However, double check to make sure you aren’t getting too many vitamins if you are taking prenatal vitamins + a protein powder like this that has vitamins added.

Three: Pink Stork Pregnancy And Breastfeeding Protein Powder

Pink Stork designs its products with the needs of pregnant women in mind, considering the nutritional requirements during pregnancy. Their protein powder is a combination of collagen and whey,

Collagen is rich in specific amino acids like glycine, proline, and hydroxyproline, which support connective tissues such as skin, tendons, ligaments, and cartilage.

Whey is derived from milk and is a complete protein, meaning it contains all nine essential amino acids.

The protein powders includes essential minerals , such as Magnesium, Sodium, Potassium, and Calcium, as natural electrolytes as well. It also has both calcium and iron. We do suggest checking the iron amounts in your prenatal and any other supplements to make sure you aren’t over 30g. Need to learn more about iron? Read our guide about iron supplementation.

This protein powder is formulated by a female team of experts. They pride themselves in having no GMOs, gluten, wheat, or soy; AND they third-party test their protein powders.

The third party testing makes sure that there are no harmful substances such as heavy metals, pesticides, contaminants, and other potentially dangerous compounds. This is crucial because these contaminants can pose serious health risks, especially for individuals with specific dietary restrictions or medical conditions.

Protein And Pregnancy Key Takeaways

When it comes to building habits around food – there is a lot to think about, especially during pregnancy. So if you aren’t meeting protein goals, or if you end up having to deal with any of these complications, please do not blame yourself.

Building a deep and fulfilling relationship with food takes years, if you are just starting, I hope you are falling in love with food, and not drowning in guilt, shame or “I shoulds”.

If you’re feeling overwhelmed about about how to add a bit more protein to your diet, or worried that it might be too late to make a difference, consider this.

It only takes 6 days for what you eat to begin changing your gene expression. Every little choice you make with food is a moment of celebration, changing you almost instantly.

And, if you’re trying to decide on supplementation or not, you have a bit of information that can inform your discussions with your health care providers.

I believe in you and hope you have a deliciously healthy pregnancy!

Here’s to the protection of a well rounded and delicious diet.

Sources

Yang, Jiaomei, et al. “Dietary protein intake during pregnancy and birth weight among Chinese pregnant women with low intake of protein.” Nutrition & Metabolism, vol. 19, no. 1, 5 July 2022, https://doi.org/10.1186/s12986-022-00678-0.

Li, Peng, et al. “Amino acids and immune function.” British Journal of Nutrition, vol. 98, no. 2, Aug. 2007, pp. 237–252, https://doi.org/10.1017/s000711450769936x.

Herring, Cassandra M, et al. “Impacts of maternal dietary protein intake on fetal survival, growth, and development.” Experimental Biology and Medicine, vol. 243, no. 6, 22 Feb. 2018, pp. 525–533, https://doi.org/10.1177/1535370218758275.

Elango, Rajavel, and Ronald O Ball. “Protein and amino acid requirements during pregnancy.” Advances in Nutrition, vol. 7, no. 4, July 2016, https://doi.org/10.3945/an.115.011817.

Murphy, Mary M., et al. “Adequacy and sources of protein intake among pregnant women in the United States, NHANES 2003–2012.” Nutrients, vol. 13, no. 3, 28 Feb. 2021, p. 795, https://doi.org/10.3390/nu13030795.

Tabaeifard, Razieh, et al. “Association between protein intake and risk of gestational diabetes mellitus: A systematic review and dose–response meta-analysis of Cohort studies.” Clinical Nutrition, vol. 43, no. 3, Mar. 2024, pp. 719–728, https://doi.org/10.1016/j.clnu.2024.01.027.

Haas, Amy. “Prematurity Is Preventable!” Healthy Childbirth Classes, Rochester, NY, 3 Jan. 2023, healthybirth.net/prematurity-is-preventable/.

“Feed Your Genes: How Our Genes Respond to the Foods We Eat.” ScienceDaily, ScienceDaily, 20 Sept. 2011, http://www.sciencedaily.com/releases/2011/09/110919073845.htm#:~:text=%22It%20took%20just%20six%20days,to%20be%20a%20permanent%20change.%22.