How Much Protein is Required in Pregnancy?

Many pregnant want to know the answer to this imperative question, how much protein is required in pregnancy?

A woman’s pregnancy journey is a unique and transformative experience that lasts approximately nine months. During this time, the body goes through a series of changes as it adapts to support the growth and development of the fetus. The first trimester is often characterized by morning sickness, fatigue, and hormonal changes. The second trimester is usually considered the “honeymoon phase” as many of the unpleasant symptoms of the first trimester subside, and the mother may start to feel the baby moving. The third trimester is a time of increased physical discomfort as the baby grows larger and prepares for birth.

Throughout the pregnancy, it’s important for the mother to maintain a healthy lifestyle and to receive regular prenatal care to ensure the health and well-being of both herself and the growing baby. After delivery, the journey continues as the mother adjusts to life with a new baby and adapts to her role as a parent. This includes the intake of balanced nutrition too. 

In this article, we will discuss how much protein is required in pregnancy. 

Proteins are important for the growth and development of the fetus during pregnancy. They play a crucial role in building and repairing tissues, producing hormones and enzymes, and providing energy.

Adequate intake of protein is essential for the growth and development of the placenta, uterus, and fetus. The fetus uses protein to build and repair tissues, such as muscles, bones, and organs. It also uses protein to produce hormones and enzymes needed for proper functioning. That’s why they are considered pregnancy superfoods too. 

During pregnancy, the daily protein requirement increases to support the growth and development of the fetus. In addition, protein also helps to regulate blood sugar levels and provides energy for the mother during pregnancy. This is important for preventing gestational diabetes and ensuring that the mother has enough energy to sustain herself and the growing fetus. 

Now the question is, how much daily intake of protein is required in pregnancy?

Normal protein requirement of an adult woman is 55 g/ day. ICMR recommended an additional 15g for pregnant woman. This increased protein requirement is necessary to support the growth and development of the fetus, placenta, and uterus.

Here are some vegetarian protein-rich foods:

• Lentils: 18 grams of protein per 100 grams
• Chickpeas: 19 grams of protein per 100 grams
• Peanut Butter: 25 grams of protein per 100 grams
• Quinoa: 14 grams of protein per 100 grams
• Tofu: 10 grams of protein per 100 grams
• Tempeh: 20 grams of protein per 100 grams
• Edamame: 17 grams of protein per 100 grams
• Green Peas: 9 grams of protein per 100 grams
• Almonds: 21 grams of protein per 100 grams
• Chia Seeds: 17 grams of protein per 100 grams
• Greek Yogurt: 10 grams of protein per 100 grams
• Cottage Cheese: 11 grams of protein per 100 grams

Here are some non-vegetarian protein-rich foods:

• Chicken Breast: 31 grams of protein per 100 grams
• Turkey Breast: 31 grams of protein per 100 grams
• Beef (Lean): 26 grams of protein per 100 grams
• Pork Loin: 29 grams of protein per 100 grams
• Salmon: 26 grams of protein per 100 grams
• Tuna: 25 grams of protein per 100 grams
• Shrimp: 24 grams of protein per 100 grams
• Eggs: 12 grams of protein per 100 grams

Also, pregnant women have several options for protein supplements, including:

Whey Protein: This is one of the most commonly used protein supplements for pregnant women. It is easy to digest and provides a high-quality of protein. It comes in form of bars and biscuits.

Soy Protein: This is a plant-based protein supplement that is a good alternative for women who are lactose intolerant or have dairy allergies.

Pea Protein: This is another plant-based protein supplement that is easy to digest and a good option for pregnant women.

Egg Protein: This is a high-quality protein supplement that is derived from eggs and is a good option for pregnant women who are not vegan or vegetarian.

It is important to note that while protein supplements can be a convenient and effective way to increase protein intake, they should not replace a balanced diet that includes a variety of foods. Pregnant women should always consult with their doctor before taking any protein supplement or making any changes to their diet. The doctor can recommend a protein supplement that is safe and appropriate for their individual needs and pregnancy.

It’s important for pregnant women to consume a balanced and varied diet that includes a variety of protein sources. It’s also important to avoid certain high-risk protein sources, such as raw or undercooked meat, fish with high levels of mercury, and unpasteurized dairy products.

In general, it’s safe for pregnant women to consume the recommended amount of protein as long as they are also following a balanced and varied diet. However, individual needs may vary, and it’s always best to consult with the best gynecologist in Delhi for personalized recommendations. 

Dr. Rhythm Gupta is a practicing ivf specialist in Delhi who understands the various stages of pregnancy very well and ensures a healthy delivery for every mother-to-be.