We’re no strangers to consuming high-quality protein over at RGE. I focused on strength training and eating a high-protein diet for 2 years before getting pregnant and it truly transformed my body and helped me get into the best shape of my life. I’m so glad that I worked so hard on getting to my healthiest before getting pregnant – I really believe that it helped me have a healthy pregnancy.
Fast-forward to my pregnancy, and I knew how important it would be to eat adequate protein. Not only to support my muscle mass and my changing body, but to grow and protect my baby. Below you’ll find 8 reasons why protein is essential during pregnancy, and 8 high-protein recipes that got me through pregnancy (and now into postpartum!).
8 Reasons Why Protein Is Essential During Pregnancy
Protein is essential during pregnancy for several important reasons that impact both the mother and the developing baby:
1. Supports Fetal Growth and Development
Protein provides the building blocks (amino acids) necessary for the growth of your baby’s tissues, including muscles, organs, skin, and hair. It is particularly critical for the development of the baby’s brain and nervous system, as well as for healthy bones and cells. During pregnancy, protein helps your baby grow at a steady and healthy rate.
2. Formation of Maternal Tissue
Your body undergoes significant changes during pregnancy, including the growth of your uterus, breasts, and increased blood volume. Quality protein helps support these changes by promoting the formation of new tissues and ensuring your body can handle the demands of pregnancy. It also plays a role in the formation of the placenta, which supplies oxygen and nutrients to your baby.
3. Maintains Maternal Muscle Mass
Pregnancy puts additional demands on your body, including increased physical strain. Consuming adequate protein helps maintain your muscle mass and strength, ensuring that you have the stamina and resilience needed during pregnancy and childbirth. As you’re keeping up with these workouts, it’s especially important to make protein a huge part of your daily nutrition.
4. Supports Immune Function
Proteins play a crucial role in the immune system by producing antibodies and other immune cells that help protect both you and your baby from illness. Maintaining a healthy protein intake helps support your immune system, which can be slightly weakened during pregnancy, making you more susceptible to infections.
5. Hormone Production
Proteins are necessary for the production of enzymes and hormones that regulate many functions during pregnancy, including growth hormones that support fetal development and metabolic processes. Adequate protein helps maintain hormonal balance, which is essential for a healthy pregnancy.
6. Prevents Pregnancy Complications
Adequate protein intake is associated with a reduced risk of pregnancy complications such as preeclampsia and gestational diabetes. Protein helps regulate blood sugar levels and blood pressure, promoting a smoother and healthier pregnancy.
7. Provides Satiety and Energy
Protein helps you feel full and satisfied, which can be particularly helpful during pregnancy when hunger can become more frequent. It also provides sustained energy, helping you meet the increased energy demands of pregnancy without experiencing blood sugar spikes and crashes.
8. Postpartum Recovery
Consuming enough protein during pregnancy sets the foundation for a smoother postpartum recovery. Protein helps repair tissues and muscles that may have been strained or damaged during childbirth, and it supports the body as it heals.
Key Sources of Quality Protein:
- Lean Meats: Chicken, turkey, and beef (preferably organic and grass-fed/grass-finished)
- Fish: Wild-caught salmon, sardines, and other low-mercury fish
- Eggs: Pasture-raised
- Dairy: Greek yogurt, cottage cheese, and milk (preferably organic)
- Legumes: Lentils, chickpeas, and black beans
- Nuts and Seeds: Almonds, chia seeds, flaxseeds, and walnuts
- Other: Bone broth
As a general guideline, aiming for at least 110 grams of protein per day is a great target. While it might seem like a lot initially, you can easily hit this goal by including around 30 grams of protein in each meal and adding 2-3 protein-rich snacks throughout the day. Not only does protein help keep you fuller longer (a huge plus when those pregnancy cravings kick in), but it’s also essential for the healthy development of your baby’s organs and tissues, including the brain. Plus, protein supports your body’s own changes, like the growth of breast and uterine tissue. Opt for high-quality sources like grass-fed and organic meats, pasture-raised eggs, wild-caught fish (such as salmon, cod, black sea bass, and anchovies), bone broth, and nuts and seeds. Protein powders can also be a great way to help you reach your daily goal alongside whole food sources. Click here to find a list of my favorite protein powders that I recommend.
8 High-Protein Recipes That I Love
Ready to adopt a high-protein diet but not sure where to start? I can totally understand that it’s overwhelming to increase your daily protein intake. My best tip is to center every meal around the protein source, making getting your protein the priority vs anything else that you fill your plate with. I have a whole tab on my site dedicated to high-protein meals, but checkout some of my favorites below!
Prep-Ahead High-Protein Breakfast Sammies
Packed with protein, filled with flavor and a homemade herby cream cheese spread, it’s the kind of sandwich you’ll find yourself craving for breakfast, lunch and dinner. PLUS, freezer-friendly for all my mamas! Click here for the recipe.
Preggy Date Cinnamon Roll High-Protein Smoothie
There’s research that shows if you eat up to 6 dates a day, starting around 36 or 37 weeks of pregnancy, it can help soften or ripen your cervix leading up to your big day. It’s also been said that it may reduce your need for labor induction. And as a first-timer, I’m definitely willing to give this dates-for-days thing a try, cause why not! Click here for the recipe.
Creamy Crockpot Sesame Chicken
Incredibly easy to make, absolutely delicious, and great for meal prep or cooking for a crowd. Major winner if you ask me! Click here for the recipe.
Marry Me Chicken
I think it’s safe to say this Marry Me Chicken will be a major staple in our weekly rotation. I made this for Bridge and my family, and they loved it, so I of course had to share with you guys too. Click here for the recipe.
High-Protein Blender Banana Oat Pancakes
They’re crispy on the outside, soft on the inside, and literally taste like banana bread. I mean, does it get any better than that? The answer is yes, it does, because there’s almost no cleanup. So ideal. And so yum. These are the kind of pancakes you’ll find yourself making on repeat. Click here for the recipe.
Crockpot Pot Roast
You won’t believe how easy and full of flavor this meal is to make. The chuck roast is so tender, it basically falls apart in your mouth. It’s kind of life-altering and I just know you’re going to love it too! Click here for the recipe.
High-Protein Peaches & Cream Smoothie
Smoothie giriles will understand how satisfying the perfect blend is, especially when you try out a new flavor combo. I was not disappointed with this peaches & cream variation, and I think you just might love it. Packed with protein and a handful of superfoods, this smoothie is on heavy rotation and hits the spot every. single. time. Click here for the recipe.
Greek Burgers & Fries
I’ve been making these for years and years, since my mom would serve them to us growing up. She always switched a few of the ingredients to make them different every time, but they were always my favorite. Click here for the recipe.
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