The Importance of Protein During Pregnancy and Postpartum By Kate Holm, Naturopath and Nutritionist

Protein is an essential nutrient across all stages of life (not just for bodybuilders!), but is of particular importance during pregnancy and the postpartum period. It plays a crucial role in many aspects of supporting the health and development of both mum and bub - from promoting fetal growth to aiding postpartum recovery, maternal mood and hormonal balance, adequate protein intake is vital - but not always easy to consume in adequate amounts.

During pregnancy, a woman’s body undergoes significant changes that increase the demand for protein. The Recommended Dietary Allowance (RDA) for protein increases from 46 grams per day for non-pregnant women to 60 grams per day for pregnant women and 67 grams per day in the first 6 months of breastfeeding. This increase supports the growth of the baby, development of the placenta, expansion of maternal tissues like the uterus and breasts, and increased blood volume.

Research indicates that protein is particularly important during the second and third trimesters when the baby’s growth is most rapid. A 2020 study found that higher protein intake during pregnancy was associated with a lower risk of preterm birth and improved birth weight outcomes. Another study in 2019 highlighted that adequate protein intake can reduce the risk of pregnancy complications like gestational diabetes and preeclampsia.

After childbirth, protein remains an important nutrient to aid recovery and support breastfeeding. During the postpartum period, there is a huge amount of tissue repair occurring (did you know that the placenta leaves a wound the size of a dinner plate inside the uterus after birth!), as well as recovery from labour, and the production of breastmilk - all of which require adequate protein.

A study published in 2018 suggests that postpartum women who consume adequate protein have better lactation outcomes and improved infant growth rates.

Ok, so we understand protein is important, but HOW can you consume enough, especially when you’re busy caring for a new baby and finding it tricky to prepare (and eat!) meals with both hands?

Incorporating a variety of protein sources - ideally with each main meal and snack is a great starting place. Protein can be found in foods such as meat, chicken, fish, eggs, dairy products, legumes, nuts, seeds, soy products and small amounts in whole grains. Utilising other protein sources like collagen powder or protein powders (whey, pea, rice, hemp etc) as part of a varied and balanced diet is a convenient way to ensure you are meeting your increased protein requirements through this time.

So how does this look practically? We don’t encourage you to track your protein, or weigh and measure your meals, but aiming to include one quality source of protein with each main meal and snack is the best way to ensure you’re meeting your requirements.

 

Meal Ideas

Breakfast:

• Eggs on toast with avocado and spinach
• Protein smoothie
• Gluten free protein pancakes
• Paleo granola with yoghurt and fruit
• Cinnamon and collagen porridge

 

Lunch

• Chicken caesar salad
• Frittata with roast vegetables
• Pumpkin and pistachio soup
• Dinner leftovers

 

Dinner

• Beef brisket and vegetables
• Tofu and veggie stir fry with egg
• Chicken and chickpea tray bake
• Pulse pasta with pesto and greens

 

Snack ideas

• Hummus with carrots and celery sticks
• Nut and seed mix
• Collagen and pecan banana bread
• Apple slices with almond butter

 

If you need further info on how to create a balanced meal you may like to check out
our BUILDING A BALANCED MEAL MASTERCLASS, or for personalised guidance our team of nutritionists in the Boob to Food Online Clinic can support you. If you would like to learn more about protein you can check out THIS episode of Boob to Food the podcast all about protein for pregnancy and breastfeeding.

 

References

Herring, C. M., Bazer, F. W., Johnson, G. A., & Wu, G. (2018). Impacts of maternal dietary protein intake on fetal survival, growth, and development. Experimental Biology and Medicine, 243(6), 525-533. https://doi.org/10.1177/1535370218758275

Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W. Jr, Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). The importance of nutrition in pregnancy and lactation: lifelong consequences. American Journal of Obstetrics and Gynecology, 226(5), 607-632. https://doi.org/10.1016/j.ajog.2021.12.035

Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021). Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients, 13(3), 795. https://doi.org/10.3390/nu13030795

Yang, J., Chang, Q., Tian, X., Zhang, B., Zeng, L., Yan, H., Dang, S., & Li, Y. H. (2022). Dietary protein intake during pregnancy and birth weight among Chinese pregnant women with low intake of protein. Nutrition & Metabolism, 19(1), 43. https://doi.org/10.1186/s12986-022-00678-0