What is the body’s need for protein during pregnancy and breastfeeding? Can you use protein powder as a supplement during pregnancy? If so, how do you choose?
The old belief that a pregnant woman should eat two meals a day is still widespread today. Like most misconceptions, this one also has a basis in reality, as carrying a baby undoubtedly requires extra energy, but not nearly as much as this saying suggests. Moreover, it is not enough to just pay attention to the amount of calories, it is also important which nutrients they come from! Protein is essential for the healthy growth and development of the baby, so it is important to take care of its adequate intake during pregnancy and breastfeeding.
Why is protein so important during pregnancy and breastfeeding?
A pregnant woman has a greater need for protein, as very serious changes begin in her body from the moment of conception. Although they are even less visible in the first trimester, the growth of the embryo is already taking place at an incredible speed inside the uterus . Most developmental disorders develop at this time, so experts consider this to be the most critical period of development.
In the second trimester, the rapid growth and maturation of the fetus and the development of the organ systems begin. In the third trimester, the full maturation of the organ systems and the achievement of the birth weight occur. Optimum protein intake is therefore essential in all three trimesters , in all 9 months of pregnancy.
Protein is critically important for the rapid growth of the baby’s tissues and organs . In addition, the growth of the uterus, breasts and placenta, the large (almost 50%) increase in the amount of circulating blood, the production of amniotic fluid, and the replenishment of the nutrient stores necessary for childbirth and milk production also require protein.
Without enough protein, the health of both mother and baby can be compromised, for example, the risk of anemia and miscarriage can increase. Research has shown that the amount of protein consumed during pregnancy affects the baby’s birth weight, head circumference and growth after birth , up to 5 years of age. Moreover, maternal protein intake can even affect adult health!
Protein does not lose its importance during breastfeeding either, since breast milk is the number one source of nutrition for the baby in the first 6 months. Protein provides energy, it is necessary for the production of breast milk , the building of tissues and muscles, the growth and development of the baby , the production of hormones, enzymes and antibodies.
How much protein is needed during pregnancy and breastfeeding?
First of all, let us say: there is no reason to worry , as it is not difficult to achieve sufficient protein intake during pregnancy and breastfeeding. You can even use protein powder to supplement your diet, increase the amount of protein and thus support a healthy pregnancy and breastfeeding!
According to current recommendations, no extra calories are needed in the first trimester (end of week 1-12), 340 calories per day in the second trimester (end of week 13-26), and 450 per day in the third trimester (from week 27 to delivery). you need to take in more calories . If you are pregnant with twins, you will need 300 extra calories per day in the first trimester, 680 in the second, and 900 in the third.
Experts advise that the daily calorie intake is approx. 20-25% should come from protein. The recommended daily protein intake is at least 75-100 grams , but it is important that this depends on body weight, the level of physical activity and, of course, the given trimester. Physical activity should especially be kept in mind when caloric and protein intake: 150 minutes of moderate exercise per week is very good for both mother and baby, but even 30 minutes of brisk walking burns 100-300 calories!
The latest research indicates that the daily protein intake (1.1 g/kg) often recommended for pregnant women is still insufficient. Based on new evidence, the recommended daily protein intake is approx. 1.66 g/kg in early pregnancy and approx. 1.77 g/kg in late pregnancy .
A study published in 2021 found that high protein intake during pregnancy (over 100 g per day) does not have a negative effect on the pregnancy or the unborn child.
The current recommendation for lactating mothers is 1.3 g/kg of protein per day, but there is evidence to suggest that even this is too little. According to research, nursing mothers have a negative nitrogen balance even with a daily protein intake of 1-1.5 g/kg, meaning that their bodies break down proteins to keep up with their needs. Based on this, nursing mothers should consume at least 1.5 g/kg of protein per day .
Is protein powder safe during pregnancy and breastfeeding?
It is not difficult to meet the need for protein during pregnancy and breastfeeding with a balanced and varied diet . (For example, a handful of peanuts gives you about 7 g of protein at once.) However, there are times, whether during pregnancy or breastfeeding, when eating is the last thing you want. It may also happen that you feel full or have no appetite. And of course there are times when you would devour all the sweets in the world with pickles, but you have to limit your carbohydrate intake, for example due to gestational diabetes.
We have good news: you can also use protein powder to meet your daily protein requirements ! It’s a simple and quick solution, you can even use it for baking – but of course we’re only thinking of supplementing a healthy diet and taking in an extra 20-30 grams of protein per day. In no case does it replace a protein-rich, healthy diet!
And it doesn’t matter which protein powder you choose during pregnancy and breastfeeding. Here are some aspects that we think are very important for you to consider when choosing:
-
- Amino acid content: Amino acids are the building blocks of proteins. There are 9 essential amino acids that the human body cannot produce, so they must be supplemented from external sources, through nutrition and dietary supplements. A protein powder is considered complete if it contains all essential amino acids , and in sufficient quantities.
- Allergens: Wheat, gluten, milk, eggs, soy – these ingredients most often cause complaints in people with food allergies or food sensitivities. Be sure to avoid ingredients that can cause bloating, digestive symptoms or even an allergic reaction . Brown rice, pea and hemp based proteins are all hypoallergenic.
- Digestibility: Animal protein powders are usually milk-based and cause bloating and unpleasant gas formation in many people, even if they are otherwise not sensitive to milk. Some people experience similar symptoms with proteins made from eggs or soy. Proteins based on brown rice, peas and hemp are easy to digest and extremely gentle on the digestive system. According to domestic professional recommendations, cow’s milk must be avoided until the age of 1 , as it puts a strain on the baby’s digestive system and kidneys. Therefore, even during breastfeeding, a vegetable protein powder is a better choice to supplement the mother’s diet.
-
- Sweeteners: The American Pregnancy Association recommends that pregnant and lactating women avoid saccharin , which crosses the placenta, can also be detected in the fetus and breaks down very slowly. Other artificial sweeteners (e.g. aspartame, sucralose, acesulfame) may not be safe either; according to some research, for example, they can damage the intestinal flora . The disadvantage of sugar alcohols (e.g. xylitol, sorbitol, erythritol) is that they can cause bloating and diarrhea in large quantities (over 20-40 g per day). According to experts, natural sweeteners such as agave, maple syrup and Stevia can be safely consumed. during pregnancy and breastfeeding. It is important that the first two contain calories, but less than sugar and raise blood sugar levels less. However, Stevia has zero calories and does not raise blood sugar levels .
- Additives: The best protein powder during pregnancy, breastfeeding (and at any other time ) is the one that does NOT contain added sugar, flavor enhancers, dyes, preservatives or any other additives. Also, make sure that the protein powder does not contain stimulants, fat burners or other ingredients not recommended for pregnant and lactating women (e.g. caffeine).