TL;DR
-
Most pregnant women need about 70–100 grams of protein per day
-
Protein needs increase each trimester, especially in the second and third trimesters
-
Protein supports a baby’s growth and development
Protein needs during pregnancy are higher than normal to support rapid growth and development. While the baseline recommendation starts around 1 gram per kilogram of body weight, many pregnant women benefit from aiming between 70–100 grams per day, depending on activity level and stage of pregnancy.
This increased intake helps your baby’s organs, tissues, and muscles while also supporting your increased blood supply and placenta. Adequate intake can also support healthy weight gain, reduce the likelihood of muscle loss, and even help manage cravings by keeping you fuller longer.
Try to focus on simple, nutrient-dense options like eggs, lean meats, leafy greens, and slow-cooked proteins your body already knows how to use. Still, pregnancy isn’t always predictable. Appetite dips. Food aversions happen. That’s where simple, clean protein powders, like beef protein or collagen, can help with hitting daily protein goals.
Key Takeaways
-
Protein helps form your baby’s brain, skin, and vital organs
-
Supports stable energy levels and blood sugar balance
-
Aids in maintaining muscle mass and reducing fatigue
-
Plays a role in hormone production and immune health
Sources:
Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003–2012
Impacts of maternal dietary protein intake on fetal survival, growth, and development