Eating a diet high in protein is always a good idea, and in pregnancy and postpartum, it continues to be an important macronutrient for a variety of reasons.
Today we’re teaming up with The MINT PRJCT to talk about how much protein you need, how to get it, and what to do if nausea is bringing down the protein vibes.
Also, remember that pregnancy and early postpartum don’t need to be a time for strict macro tracking but for focusing on getting plenty of nutrients for mama and baby!
Why Protein During Pregnancy and Postpartum?
When pregnant, adequate protein is critical for ensuring the proper growth of the baby’s tissues and organs, including the brain. It also helps with the mother’s breast and uterine tissue growth.
Getting enough protein can also help prevent low birth rate and can promote healthier outcomes for the baby.
How Much Protein During Pregnancy?
Most experts will agree that 70 to 100 grams of protein per day is a good target to start with, aiming for at least 100 grams, if not more, in the 3rd trimester.
Good Sources Of Protein:
- Lean Meat
- Poultry
- Seafood
- Eggs
- Greek Yogurt
- Cottage Cheese
- Beans
- Lentils
- Seeds & Nuts
You could also try hiding protein powder in things like pancakes, waffles, energy balls, smoothies, etc. There’s also tons of “ready-made” high protein oatmeals, waffles, etc.
How Much Protein During Postpartum?
After giving birth, you can lean into “normal” protein guidelines, which is getting 0.7 – 1.0 grams of protein per lb bodyweight. Meaning if you weigh 150 lbs, you might aim for 105-150 grams per day.
Ideally, going closer to matching bodyweight would be the most ideal, since your body is recovering from childbirth and there’s so much internal repair and recovery happening.
What If I’m Nauseous?
Meat might be the last thing you want if you’re feeling nauseous, but studies do show a high-protein diet can actually help with nausea, so do your best.
If meat sounds horrible, try to get in a protein shake or smoothie. Eggs can also be bland enough to get it in. You could also try getting in foods that have small amounts of protein in them, like string cheese, beans, lentils, nuts, etc.
You could also try eating smaller meals, ginger chews or candies. At the end of the day, just do your best – many women find nausea gets better as they move into the later trimesters, so hopefully it will pass with time!
Want To Learn More?
THE MINT PRJCT has a Pregnancy and Nutrition Guide available on their website to help you navigate nutrition through your entire pregnancy!
