Should you eat for two during pregnancy? While it can be true a certain point, we can agree that diet is
very important for your baby’s growth.
Protein consumption during pregnancy is crucial for your growing baby. It could even affect their health
in the future.
But don't be so stressed about it. There are plenty of ways to achieve the required amount of protein
from whole foods in your daily meals.
Majority of the pregnant women experience pregnancy-related nausea which will affect their appetite.
Thus, taking protein powders may be the best answer to help fill the nutrition gap.
What are protein powders?
Protein powders are well-known among the bodybuilder. Yet, these concentrated forms of foods
proteins are more than muscle enhancing supplements, it can help to supplement your pregnancy diet
when necessary.
This protein usually comes from:
►Eggs
►Milk
►Soybeans
►Peas
►Rice
►Hemp
But not all protein powders are created equal, some contain thickeners, artificial flavoring, coloring and
sugars- all these junks need to be avoided by you and your baby.
How much protein do you need during pregnancy?
It is suggested additional protein intake during pregnancy is needed for newly deposited protein and the
maintenance cost associated with the growth of the fetus. [1]
WHO Expert Consultation recommended: [2]
RNI for Pregnancy
1 st Trimester +0.5 g/day
2 nd Trimester +8 g/day
3 rd Trimester +25 g/day
The additional protein is added to the base requirement.
Example:
A 25 years old woman requires 53 g of protein per day. During the 3 rd trimester, she needs to consume
an extra 25g of protein per day. Thus, the total protein recommended for her is 78g of protein per day.
Here is a sample daily protein intake totaling 78 grams:
►Boiled egg (6 grams)
►Chicken breast (26 grams)
►A glass of milk (8 grams)
►Tilapia fish (18 grams)
►Protein powder (20 grams)
Does protein powder help?
Protein powder will be a helping hand to meet your protein needs during pregnancy. It is important to
consult with your attending doctor before you consuming any supplement- including protein powders.
Once you received the green light, make sure you go for the best protein powder on the market. Go for
the unflavored variety with very few ingredients. A good rule of thumb: If you can't pronounce it, don't
eat it.
If you are allergic to dairy or experience lactose intolerance, make sure you are not taking a milk-based
dairy powder. This can lead to unnecessary bloating and gas. The best option available is to go for a pure
pea protein powder instead, which is considered hypoallergenic. [3]
References
- Elango, R., & Ball, R. O. (2016). Protein and Amino Acid Requirements during Pregnancy. Advances in nutrition (Bethesda, Md.), 7(4), 839S–44S. https://doi.org/10.3945/an.115.011817
- Energy and protein requirements. Report of a joint FAO/WHO/UNU Expert Consultation. (1985). World Health Organization technical report series, 724, 1–206.
- Ge, J., Sun, C. X., Corke, H., Gul, K., Gan, R. Y., & Fang, Y. (2020). The health benefits, functional properties, modifications, and applications of pea (Pisum sativum L.) protein: Current status, challenges, and perspectives. Comprehensive reviews in food science and food safety, 19(4), 1835–1876. https://doi.org/10.1111/1541-4337.12573
