Pregnancy is an exciting yet challenging time, filled with new responsibilities and countless decisions to make for your health and your baby’s development. Among the myriad of nutritional advice, one of the most critical aspects to focus on is your protein intake.
Why Protein Matters in Pregnancy?
Protein is essential for both maternal health and fetal development. It serves as a building block for cells and tissues, playing a crucial role in your baby’s growth and your body’s ability to adapt to the changes of pregnancy (Patel & Rouster, 2023). Proper protein intake supports the development of fetal tissue, including the brain, and helps your body cope with the increased demands of pregnancy, such as the growth of uterine and breast tissue and an increase in blood volume (Marshall et al., 2022).
Let’s explore how your protein needs change during each trimester and how you can ensure you’re getting the right amount.
Pregnancy Stages and Protein Needs
First Trimester (Weeks 1-12)
In the first trimester, your baby undergoes rapid development, with the foundations of major organs such as brain and spinal cord starts to form, the heart starts beating, and fingers and toes begin to develop (Mayo Clinic, 2022).
To support this critical phase, our National Coordinating Committee on Food and Nutrition (NCCFN) from Ministry of Health Malaysia has recommended to increase your daily dietary intake with an additional 80 calories, where as your protein requirement remains the same as for most adults, at about 1g protein/kg of body weight each day, to achieve the optimal growth (NCFFN, 2023).
Second Trimester (Weeks 13-26)
Starting from the second trimester, your baby begins to move, and their hearing ability will start to develop (Mayo Clinic, 2022). Week 20 will mark as the halfway checkpoint for your pregnancy, Hooray!
When your baby starts to grow at this stage, you will need more energy to support the both of you. Thus, NCFFN has recommended you to start increasing your calories intake by 280kcal and 1.1g protein/kg every day, which also means adding an extra 8 grams of protein each day to support the optimal growth of your baby and taking care of our maternal health (NCFFN, 2023).
Third Trimester (Weeks 27-40)
Now that we are entering the final trimester, a stage where your baby’s growth starts to accelerate by gaining weight, their eyes start to open and come with more noticeable fetal movements. Prepare yourself as this stage can be the most physically challenging stage, where you may start experiencing backaches, heartburn and shortness of breath due to your baby’s rapid growth (Mayo Clinic, 2022).
Since there is a surge in demand for growth, we will need to provide more resources to cope with it. Thus, our guideline has suggested increasing the calories intake by 470 kcal/day and additional 25g of protein a day to support our baby’s rapid growth (NCFFN, 2023).
Table 1.1: Recommendations of additional energy and protein needs for pregnant women in Malaysia
| Age | Pregnancy | 1st Trimester | 2nd Trimester | 3rd Trimester | Breastfeeding | |
|---|---|---|---|---|---|---|
| Energy (kcal/day) | 18-29 years 30-59 years | 1610 1660 | + 80 + 80 | + 280 + 280 | + 470 + 470 | + 500 + 500 |
| Protein (g/day) | 18-29 years 30-59 years | 53 52 | + 0.5 + 0.5 | + 8 + 8 | + 25 + 25 | + 19 + 19 |
Managing Pregnancy Cravings and Fluctuating Appetites
Pregnancy cravings and changes in appetite can make it challenging to maintain consistent protein intake. On days when your appetite is low or you’re experiencing morning sickness, consider integrating protein supplements into your diet.
You should look for supplements that are low in added sugars and free from artificial flavorings to keep your calorie and sugar intake in check, such as modular protein supplements.
Choosing the Right Protein Supplement
While most pregnant women can meet their protein needs through a balanced diet, modular protein supplements can offer a convenient way to ensure adequate intake, particularly during times of reduced appetite or dietary restrictions.
A modular protein supplement refers to a single-ingredient supplement designed to provide a concentrated source of a specific type of protein. Unlike multi-ingredient formulas, modular protein supplements allow for precise customization, making them ideal for individuals who need to supplement their diet with a particular protein, such as whey, casein, or soy, without additional components like carbohydrates, fats, or other nutrients.
Modular protein supplement is also usually free from added sugar and flavoring, making it a healthier choice and can be easily added into various food and beverages.
Whey Protein
Whey protein, derived from milk, is a popular choice due to its high protein content and ease of digestion. It’s available in three main forms:
- Whey Concentrate: Minimally processed, retains small amounts of lactose and fat.
- Whey Isolate: Higher in protein, lower in lactose and fat.
- Whey Hydrolysate: Pre-digested for faster absorption, ideal for those with sensitive digestion.
Additionally, consider Bioactive Whey Protein which is rich in immune-supporting bioactive compounds like immunoglobulins and lactoferrin.
Soy Protein
For vegetarians and vegans, soy protein is a plant-based alternative that offers a complete protein profile. It is naturally free from cholesterol and low in saturated fat, making it a heart-healthy option. Soy also contains isoflavones, plant compounds with antioxidant properties. However, some individuals may experience digestive discomfort due to compounds like phytic acid and trypsin inhibitors, as well as potential hormonal effects of soy isoflavones when consumed in large quantities.
Pea Protein
Pea protein is another plant-based, hypoallergenic option, particularly rich in iron, essential for oxygen transport in the body. However, it may not be suitable for individuals with G6PD deficiency, a condition triggered by certain legumes.
Conclusion
Maintaining a diet rich in protein throughout your pregnancy is crucial for the health of both you and your baby. By understanding your protein needs at each stage and incorporating a variety of protein-rich foods and supplements, you can support a healthy pregnancy and give your baby the best start in life.
References:
- Patel, J. K., & Rouster, A. S. (2023, August 8). Infant nutrition requirements and options. StatPearls – NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK560758/
- Marshall, N. E., Abrams, B., Barbour, L. A., Catalano, P., Christian, P., Friedman, J. E., Hay, W. W., Hernandez, T. L., Krebs, N. F., Oken, E., Purnell, J. Q., Roberts, J. M., Soltani, H., Wallace, J., & Thornburg, K. L. (2022). The importance of nutrition in pregnancy and lactation: lifelong consequences. American Journal of Obstetrics and Gynecology, 226(5), 607–632. https://doi.org/10.1016/j.ajog.2021.12.035
- Pregnancy week by week. (2022, November 4). Mayo Clinic. https://www.mayoclinic.org/healthy-lifestyle/pregnancy-week-by-week/basics/first-trimester/hlv-20049471
- Maternal dietary guidelines for Malaysia. (2023). Ministry of Health Malaysia. https://hq.moh.gov.my/nutrition/wp-content/uploads/2024/05/02.Buku-MDGM.pdf
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