Protein in Pregnancy, Postpartum and Lactation

It’s no mystery that growing and sustaining a human in the first two years is an athletic feat unparalleled. Gestation, childbirth, and breastfeeding are often referred to as miracles. When you think about it on a very basic and scientific level, this is the pure purpose of our existence—it is perhaps the most normal event for a human being, but it is also so remarkable and spiritual that it’s dubbed a miracle.

What makes it possible? Well—a complicated cascading dance of hormones orchestrated by the endocrine system, followed by physiological changes to almost every system in the female body. More simply put, food. Food is responsible. Without our nutritional inputs, the endocrine system and all others are immobile and incapable of this monumental task.

While countless nutrients, both macro and micro, are crucial to the development of a human being in utero and shortly thereafter, one of the most important macronutrients helps to build all tissues (that’s right, every single bit of matter in your body). It is the primary building block for bones, muscles, skin, organs, and cells themselves. Oh, but wait, it’s also a keystone in the formation of hormones, antibodies, and enzymes. Without this nutrient, the body would not be able to mount an immune response or shuttle oxygen around the body. Straight up, this nutrient is responsible for growth, development, health, and overall life.

Surprise! It’s protein!

It follows that pregnancy requires healthy, nutritious foods—and more of them! A pregnant woman needs around 200 more calories in the first trimester of pregnancy and 300 more in the second and third trimesters. According to the American Pregnancy Association, experts recommend 75-100 grams of protein a day during pregnancy! Wowee!

CDC guidelines recommend that breastfeeding moms need around 400 extra calories a day for the production of milk. The World Health Organization suggests that breastfeeding mothers should consume an extra 17 grams of protein a day for the first six months. The USDA even has a breastfeeding calculator for determining how much protein you should consume based on your BMI and activity level. Overall, good nutrition is the best way to ensure a healthy milk supply.

Another highly important stage of this process that is too often overlooked and requires a lot of protein is childbirth and the early postpartum phases. In terms of oxygen use, metabolic demands, possible injuries, and endurance, childbirth is akin to running a marathon. It is no wonder that women are so depleted after childbirth, and furthermore, it comes as little surprise to a nutritionist that women could suffer from postpartum depression, partly due to a deficiency and depletion of many or all of the “feel good” nutrients, vitamins, and minerals. Of course, postpartum depression is multifaceted and can have many root causes, but nutrition should be considered as a factor! My main point is that the moments, days, and weeks after childbirth may be some of the hardest times for women to nourish themselves, but they are simultaneously some of the most important for rebuilding balance after all the body has done—and for gearing up for supplying the milk it will take to sustain a new human life!

The major takeaway here is to make sure you are consuming healthy sources of protein during pregnancy and throughout the process of being a new mom. I believe that protein powder would be a very thoughtful gift for the special mom-to-be or new mom in your life. I would have personally been very excited to see a healthy product like Orchestra Provisions protein powder at my baby shower, or in a gift basket shortly after a baby arrived! Here are some healthy sources of protein to consider when you’re looking to increase your protein intake:

1. Salmon, lamb, chicken.
2. Nuts, legumes (beans, lentils, etc.).
3. Yogurt, cheese, milk (including some alternatives to cow dairy—try goat, sheep, pea, or coconut).
4. Tofu, soy (if your body agrees).
5. Eggs.

6 Ways a Pregnant Mama or New Mama Can Incorporate More Protein Easily on the Daily:

1. Add a scoop of OP protein to some overnight oats with fruit, nuts, and seeds.
2. Smoothie it up, girl—don’t forget your OP protein and a scoop of peanut butter.
3. Brownie craving? Add a scoop of OP protein to your sweet craving recipe to boost protein.
4. Chia pudding with coconut milk.
5. Add to your yogurt and granola—make a Greek yogurt ice cream with fruit, yogurt, and protein powder!
6. Protein balls—make a big batch and freeze them for snacks.