If you know how important protein is pre-pregnancy for your muscle growth, energy & optimal body composition — then you’ll understand why it is even MORE important in pregnancy: it’s literally the building blocks of human life. As a fitness trainer - I often promote the equal (if not greater) importance on well balanced nutrition to support your fitness journey but in my current pregnancy, I've recently discovered that growth of baby & placenta put higher higher demands on the body specifically for protein & alarmingly, a recent study suggests that almost 70% of pregnant women aren't hitting optimal protein requirements!
Our need for protein increases by 39% in early pregnancy (less than 20 weeks) & 73% higher in later pregnancy (after 31 weeks)*. Basically, the body’s demand for protein steadily rises as pregnancy progresses - which makes sense as many new cells are being made while pregnant, ensuring adequate protein is crucial to effectively supply growing baby, uterus, & placenta.
Getting enough protein is important but also understanding that ensuring a wide selection of protein sources is key — especially for the complete amino acids & glycine — which is why I like to add collagen as well as protein powder to my smoothies. Collagen also can be considered a valuable protein source in the context of pregnancy (@maxlugavere). Further, we know that adequate protein supports blood sugar stabilization, energy levels, & is the most satiating macronutrient which curbs sugar cravings -- all of which are so important especially when pregnant!
So how much is enough? General estimates suggests 100g per day - but if you’re physically active, aim upwards of 150 grams per day!
Check out my FREE DOWNLOAD to discover the TOP 5 Nutrients for an Optimal Pregnancy
An easy way to increase your daily intake of protein is by adding a daily protein powder via shake or smoothie! Make sure you look for a protein powder with:
at least 25g of protein per serving
0g of sugar
a clean ingredient label
You can save 15% on my favourite protein & collagen with code NAMASTAY15790
SHARE THIS WITH AN EXPECTING MAMA.
*Information provided by @lilynicholsrdn & her book “Real Food for Pregnancy”. I highly recommend this book to any of my pregnant clients & friends! It would also be a great gift to share with an expecting Mama.
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