Protein is a crucial nutrient during pregnancy, playing a vital role in the growth and development of both the mother and baby. It is essential for building tissues, muscles, enzymes, and hormones. As the baby grows, the demand for protein increases, especially during the second and third trimesters. We spoke to our expert Dr Indrani Salunkhe, Gynaecologist and Obstetrics, Wockhardt Hospitals, Mumbai Central, who answered how much protein you need when you’re expecting and how to add it to your diet.

Daily Protein Requirement During Pregnancy

The demand for protein increases significantly during pregnancy, especially as you enter the second and third trimesters when the baby experiences rapid growth. “Pregnant women generally need about 70-100 grams of protein per day. However, this requirement can vary depending on your pre-pregnancy weight, activity level, and the stage of your pregnancy,” said Dr Salunkhe.

“During the first trimester, the protein needs are slightly lower, with most experts recommending about 60 grams daily. As your pregnancy progresses into the second and third trimesters, the requirement rises to about 80-100 grams per day to support the increasing growth demands of the baby and maternal tissues,” added Dr Salunhke.

According to a 2016 study, the total additional energy needed throughout a full-term pregnancy is estimated to be around 77,000 kcal. However, this energy requirement is not evenly distributed across the gestational period. 

Also Read: Vitamins To Avoid During Pregnancy: Expert Advice On Safe Supplementation For Expecting Mothers

Why Protein is Important

“Protein is crucial for your baby’s development as it helps form essential organs, muscles, and the brain. As your baby’s body grows, protein supports the development of tissues, ensuring your baby is healthy and strong,” explained Dr Salunkhe. Additionally, it plays a role in the growth of the placenta, the organ that nourishes your baby throughout pregnancy.

But protein’s benefits extend beyond just the baby. It also plays a key role in boosting the mother’s health. Your body produces more blood during pregnancy to supply oxygen and nutrients to the baby. Protein aids in the production of new maternal tissues, including breast and uterine tissues, preparing your body for labour and breastfeeding.

Best Sources of Protein

To meet your daily protein needs, it’s important to include a variety of protein-rich foods in your diet. Both animal-based and plant-based sources can provide high-quality protein, allowing you to choose options that suit your preferences and dietary restrictions. Here are some protein sources shared by the expert:

• Animal-based sources: Lean meats, poultry, fish, eggs, and dairy products like yoghurt, cheese, and milk are excellent sources of high-quality protein.
• Plant-based sources: For vegetarians or vegans, beans, lentils, tofu, quinoa, nuts, seeds, and whole grains are great alternatives.

Protein Supplements

“Some women may struggle to meet their protein requirements through food alone. In such cases, a protein supplement can be considered, but it’s important to consult a healthcare provider before using any supplements,” said Dr Salunkhe. Protein powders, shakes, or bars can offer a convenient way to increase your protein intake.

Also Read: Trimester By Trimester: Expert Explains How To Plan Balanced Meals For A Healthy Pregnancy

Balancing Protein with Other Nutrients

While protein is essential, it’s not the only nutrient you need to focus on during pregnancy. A well-rounded diet that includes carbohydrates, fats, vitamins, and minerals is important for your overall health and the baby’s development.

• Carbohydrates: These provide the energy your body needs to support your pregnancy and should make up a significant portion of your daily intake.
• Healthy fats: Omega-3 fatty acids, found in fish, flaxseeds, and walnuts, are particularly important for the baby’s brain development.
• Vitamins and minerals: Nutrients like folic acid, iron, and calcium play critical roles in preventing birth defects, ensuring proper blood flow, and supporting the development of strong bones and teeth.

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]