As you start your pregnancy journey, one of the first things you're probably thinking about is the best way to nourish your changing body—and your growing baby. Step one is choosing a quality prenatal vitamin routine, if you aren't taking any already. But next up, let's talk about on what's on your plate: getting a strong balance of key macronutrients (carbohydrates, protein, fat) is critical throughout each trimester of pregnancy (and beyond).
But let's zoom in on protein in particular. Protein plays a crucial role in the development of your baby and the maintenance of a pregnant person's health. That means when it comes to protein intake, you really are eating for two: Your protein needs increase while you're pregnant, particularly during the second and third trimesters. But research shows that 1 in 8 women do not consume enough protein in the later stages of their pregnancy.1,2
While our dietitians and OB/GYNs always recommend starting with protein-rich foods, a pregnancy-safe protein powder can serve as a helpful supplement if you're struggling to meet your protein needs through diet alone. Let's dig a little deeper.
Why Protein Is Important During Pregnancy
Protein is integral for building and repairing tissues, producing enzymes and hormones, and supporting the development of the baby’s organs, muscles, and tissues. It also contributes to the formation of the placenta, which nourishes the fetus, and helps manage the increased blood volume in the mother’s body. These added demands make protein intake crucial during pregnancy.
>In the first trimester, the protein requirement is similar to pre-pregnancy levels (around 46 grams per day). However, during the second and third trimesters, protein needs increase about 20 grams per day, as both the baby and the mother's body undergo significant changes.
Shop the Article:
Meeting Protein Needs: Whole Foods and Supplements
While it’s best to get protein from a variety of whole food sources such as lean meats, poultry, eggs, fish, dairy, legumes, tofu, quinoa and nuts, it can sometimes be difficult to meet the increased protein needs through food alone, especially if you have dietary restrictions, nausea, or a low appetite during pregnancy. In such cases, a pregnancy-safe protein powder can be a convenient and effective supplement to help meet these needs.
If you decide to supplement with protein powder during pregnancy, opt for one that is free from artificial additives, sweeteners, or excess sugar. Plant-based protein powders, such as those made from pea (like Perelel’s Triple-Support Protein) can be gentler on digestion and are suitable for women with lactose intolerance or dietary preferences.
Added Benefits: Fiber and Creatine
Some protein powders (like ours!) offer additional nutrients, such as fiber and creatine, which can be beneficial during pregnancy. Fiber is particularly important as it helps prevent constipation, a common issue during pregnancy. Fiber-rich protein powders, which may contain ingredients like chia seeds, flaxseed, or psyllium husk, can contribute to meeting your daily fiber goal of about 28 grams. Fiber also supports blood sugar regulation and promotes healthy digestion.5
Creatine, often associated with muscle energy and athletic performance, is found in some protein powders and may help with energy levels and muscle fatigue. While research on creatine's specific impact during pregnancy is still limited, it has been shown to promote cellular energy production, including in reproductive organs, where energy needs increase during pregnancy. 6,7
As always, consult with your healthcare provider before adding creatine or any other supplement to your diet during pregnancy.
The Benefits of Adequate Protein Intake During Pregnancy
Whether you choose to get your protein from food or supplement with protein powder, adequate protein intake during pregnancy supports:
- healthy fetal growth
- mom’s muscle strength
- energy demands
- regulates blood sugar
Protein is essential during pregnancy, and for some women, supplementing with protein powder can help ensure they meet their increased protein needs. It’s important to choose a high-quality protein powder that suits your dietary preferences and lifestyle. Always consult with a healthcare provider before introducing supplements into your diet to ensure you’re meeting your nutritional needs in a safe and balanced way. A well-rounded approach to protein intake, whether through whole foods or supplements, will promote overall health and well-being for both mother and baby during pregnancy.
Sign up to receive doctor-backed, stage-specific content in your inbox each week.
theFolio in Your Inbox
This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider. To the extent that this article features the advice of physicians or medical practitioners, the views expressed are the views of the cited expert and do not necessarily represent the views of Perelel.
Resources:
- Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012
- Protein and Amino Acids During Pregnancy, Advances in Nutrition
- Protein Nutrition: Understanding Structure, Digestibility, and Bioavailability for Optimal Health, Foods
- Placenta Protein, Advances in Clinical Chemistry
- Therapeutic Benefits and Dietary Restrictions of Fiber Intake: A State of the Art Review, NIH
- Creatine Supplementation in Women's Health: A Lifespan Perspective. Nutrients, NIH
- Creatine Supplementation Beyond Athletics: Benefits of Different Types of Creatine for Women, Vegans, and Clinical Populations-A Narrative Review
