The Power of Protein During Pregnancy
I know that pregnancy nutrition can sometimes be overwhelming, especially when you hear so much conflicting information
Protein is one of those things I get asked about daily. So let's break it down, bust some myths, and get your questions answered!
I recently went LIVE on Instagram to chat about this very topic. Catch the recording HERE.
The first thing to note is that protein is a crucial part of a healthy pregnancy diet. And your needs increase by about 50% in pregnancy!
How much protein do I need?
There's a common myth that you need upwards of 120 grams of protein per day during pregnancy. The recommended protein intake is actually 60 grams per day, however, recent studies suggest that protein needs are much higher than that.
Your protein needs are unique and should increase as your pregnancy progresses. On average, you may need between 75-110 grams of protein per day, depending on your stage of pregnancy and individual requirements.
Is it possible to consume too much protein?
Interestingly, very high protein intake during pregnancy, particularly from animal sources, has been associated with risks like intrauterine growth restriction and embryonic death due to amino acid excesses. Higher maternal protein intake may increase the risk of overweight and obesity in offspring. This is why I personalize your protein intake to ensure you and your baby get just the right amount.
What about vegetarian diets and protein?
Vegetarians and vegans do need to be more mindful of their protein sources to ensure they’re getting enough. It's a myth that vegetarian diets can't provide complete proteins. While most plant proteins are not complete (meaning they don’t contain all essential amino acids), eating wide variety of different plant proteins throughout the day or week can provide all the necessary amino acids.
<It is important to consume plant proteins like legumes and soy even if you eat animal foods because they offer protective qualities against chronic disease, provide essential nutrients like fiber, and help avoid complications associated with excessive animal protein intake.>
So, do you think you're getting enough? I usually advise starting to focus on protein for frequent, balanced meals 3-12 months prior to conception.
If you have any more questions or need a personalized nutrition plan, feel free to reach out.
I’m here to help you have a healthy and happy pregnancy!