The Importance of Protein for Pregnant Women: Key Benefits You Need to Know

Why do you need protein during pregnancy?

The amino acids that make up protein are the building blocks of your cells and your baby’s cells. Getting enough protein throughout pregnancy is very important, but it is especially crucial during the second and third trimesters, as this is when the fetus grows faster than ever, and your breasts and other parts of your body are enlarging to meet the needs of your growing baby.

How much protein should you consume?

The amount of protein required for pregnant women can vary from 40 to 70 grams per day, depending on their weight. Most women are likely to consume more protein than they actually need. Therefore, you are likely to have no trouble meeting your body's protein needs during pregnancy.

However, if you don't eat meat, you can get your protein from other sources, including dairy, various beans, and eggs, and be sure to consult a nutritionist. Weight loss, muscle fatigue, frequent infections, and severe fluid retention can be signs of protein deficiency or inadequate protein intake in the diet.

Protein sources

Animal sources: The best quality protein source is eggs, specifically egg whites. After that, dairy protein can be mentioned. Finally, various red and white meats follow. It is important to note that red meat is rich in vitamins and minerals. While red meat is not the first protein source, it is a rich source of iron. Iron deficiency in pregnant women can have irreversible effects on the fetus.

Plant sources: These include grains and legumes such as bread, rice, pasta, noodles, beans, lentils, and mung beans. In terms of importance, the quality of plant proteins is lower than that of animal proteins. The quality of protein in grains is ranked lower than that of legumes.

Is protein powder safe?

Protein powder is safe for both pregnant and non-pregnant women. When selecting a protein powder, carefully check the list of ingredients. The first ingredient in any protein powder should be a source of protein, such as whey, egg, or a plant-based blend. Then, a natural sweetener or flavoring like vanilla, cocoa, or chocolate should follow.

Additional ingredients like lecithins or xanthan, which are used to add texture, are generally safe. Make sure that the additive list does not include saccharin, which is not approved for pregnancy as it can pass through the placenta. Stimulants, such as caffeine and artificial sweeteners, as well as any chemicals or fillers, are prohibited for consumption during pregnancy. If there is a particular ingredient you are unfamiliar with, ask your doctor about it or choose another brand for consumption.