Balanced nutrition, especially in the area of protein, is the most underrated support we can offer our bodies. If you put junk in, you get junk out. Our bodies can only fuel us with as much quality as we fuel our bodies. Today, we’re going to be discussing the specific nutrient of protein and how important it is for everyone, but with a focus on us moms especially.
As moms, we’re usually the last to get taken care of. This is a beautiful thing. It is not the detriment that society would like us to believe it is. We get the opportunity to live out a Christ-like love to our children and family each day. That is a privilege. To serve others before ourselves brings unspeakable joy. Sometimes, though, we get so wrapped up in caring for our babies that we forget to give our body what it needs to care for them the best we can.
Sourcing Quality Protein
Protein is just one essential nutrient that our bodies need, but we would argue it’s probably the most important one. What is protein? Protein in its most natural state is found among the food groups provided to us through animals- dairy products like cheese and milk, beef, chicken, seafood. Certain kinds of nuts, lentils, and legumes are also naturally high in protein.
However, not just any protein will do. It greatly matters the sources of your protein. In a perfect world, you want to consume organic, grass fed, grass finished beef, pasture raised pork, and organic free-range chicken. This isn’t always possible, and we understand that. Just read your labels and do the best with the resources you have. Be careful of processed sugars, fillers, and other not ideal ingredients they might try to slap a “high protein” label on as well.
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Getting Enough Protein in Pregnancy is Essential
What even is “enough” protein? Most healthcare providers, especially in the natural world, would all agree we as Americans do not get enough protein. This includes pregnant and nursing mothers. The daily recommended minimum of protein for a pregnant woman is 60 grams per day. Most providers and those who study nutritional science would say you need 80-100 grams of protein as a pregnant or nursing mother to operate at optimal health.
We are not saying that eating adequate protein is a cure-all or guarantee for a healthy pregnancy. However, I do think we highly undervalue the simplicity of nutritional benefits and the science behind a well-balanced diet during pregnancy.
Benefits of Protein in Pregnancy
- one of the best and easiest ways to help the developing baby while also providing nutrients to mom
- helps balance fluids and could prevent preeclampsia
- healthy blood volume and blood quality
- may help nausea and morning sickness related issues
- increases energy naturally
- may help improve mood and lower risks of depression in pregnancy and postpartum
“Proteins are quite literally the building blocks of human life. Every cell in your body contains protein and you require the amino acids in protein to build new cells. As you can imagine, there are a lot of new cells being created during pregnancy, making protein an absolute necessity to supply your growing baby (and your growing uterus and other tissues) with the raw materials to carry out the job effectively.”
-Lily Nichols “Real Food for Pregnancy”
The Importance of Protein During Postpartum and for Breastfeeding Moms
As stated before, one benefit of eating adequate protein during pregnancy is a healthier postpartum. Science shows that eating enough protein along with a balanced diet may prevent depression and decrease mood swings during the postpartum season. This is because our hormones are best balanced when we are getting what we need nutritionally.
Adequate protein helps your body heal from the inside out. The dinner plate sized wound inside your body from your placenta, blood loss from delivery, if you had any tearing, etc. are all best supported with adequate protein. Getting enough protein also supports a healthy milk supply to help provide your baby with the nutrients they need to grow.
Positive Effects from Personal Experience
Personally I (Tori) have experienced the benefits of added protein to my diet as a pregnant mom of two under two. When I try to keep my protein within that recommended 80-100 grams I find that I just feel better in general. My mood is better and I am less snappy. I can focus best and have steady energy, even when I’m not sleeping the best.
One benefit during pregnancy well worth mentioning is the lack of nausea I experience when my protein count is high for the day versus when I have not had enough. I struggled for the first time with intense morning sickness throughout my whole first trimester with my third pregnancy. However, I did notice a major difference on days when I was intentional about my protein intake. Beginning my day with protein, even if I did not feel like it seemed to help the nausea to be more manageable. This also aided in me getting more protein and nutrients throughout the day. (When you start your day puking or feeling very nauseous it is harder to regain that traction!)
Tips for Getting Enough Protein
During the first few months of pregnancy, when morning (sometimes all day) sickness is at its peak, just the thought of protein can make you want to vomit. I encourage you to find a protein routine that works for you and stick with it. If you can get your protein intake ahead of your sickness, you will feel better.
Find a high-quality protein shake or bar that tastes good to you. Find a high protein snack that you can enjoy. Try and keep trying until you find a protein routine that can get you through that first trimester. For example, here is what worked for me. A spoon full of peanut butter in the morning. Now I know this isn’t exactly the best thing, but I found that if I had the combination of protein and fats first, then had a protein shake a little later, I could keep it down. Middle of the day was another protein drink. I used the Chobani yogurt protein drinks. Mid afternoon was a protein bar from Perfect Bar, and in the evening I tried to eat an actual meal and make it as nutrient dense as possible. A protein and nutrient dense chili, a chicken soup with veggies and bone broth, whatever I thought I could enjoy and keep down. This isn’t a philosophy for your whole pregnancy but it might can help your survive the first trimester.
Meal and snack prep.
Honestly, I’m terrible at this, but if I can keep ready-made protein snacks, I always have a good choice to make and don’t end up eating something that contributes nothing to my body nutritionally.
Resources to Check Out
A resource for the best evidence based science on nutrition, in my opinion, would be the book “Real Food for Pregnancy” by Lily Nichols. It will change the way you view food. It also will take away the fear based recommendations we as pregnant women are often given. If you’re looking to gain knowledge on how to fuel your body in pregnancy and beyond, I cannot recommend this book enough.
Thanks for being here! Let us know in the comments how you get your protein in as a busy mom. We love hearing from you! Don’t forget to sign up for our email list for more real food recipes, pregnancy, and mom blogs!
* Cowritten with Anna Bourdess. This post contains affiliate links from brands we love!
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