Protein is everywhere on social media right now, and when it comes to pregnancy, the hype is worth paying attention to.

Why protein matters so much right now

Protein is one of three macronutrients (along with fats and carbohydrates). It's the building block of your cells and supports muscle growth and maintenance. During pregnancy you're building a placenta, growing a baby, expanding your blood volume, and changing your own tissues, so your body is working hard to make a lot of new cells.

What do the guidelines say?

The current recommended dietary allowance (RDA) is about 0.8 g of protein per kg of body weight in early pregnancy and 1.1 g/kg after the first trimester. For a 60 kg (132 lb) woman, that's roughly 48 g in early pregnancy and 66 g later.

These numbers are minimums, and they're based on older research that was extrapolated from non-pregnant adults and men. Newer studies that measure protein needs directly in pregnant women suggest the requirements are higher.

A 2015 study by Stephens and colleagues in The Journal of Nutrition found that protein needs were about 39% higher than the old estimate in early pregnancy and 73% higher in late pregnancy. This puts us closer to 90g+ of protein daily for pregnant women at a minimum.

My recommendation

In practice, I recommend that my clients aim for at least 80 g of protein per day when not pregnant and at least 100 g per day during pregnancy. That lines up with the newer research and with the general fitness guideline of roughly 0.8–1 g per pound of body weight. For a 132 lb woman, that's about 105–132 g per day.

Can you eat too much?

It's uncommon. Protein is very filling, so it's hard to overdo through food alone. There's no established upper limit for healthy adults, but there's no benefit to going far beyond your target. Very high intakes (especially from supplements) can contribute to dehydration and, in people who are prone to them, kidney stones. If you have kidney disease or any medical condition that affects your diet, check with your care provider first.

Protein and blood sugar (gestational diabetes)

Protein helps slow the absorption of carbohydrates, so pairing protein with carbs (an apple with peanut butter, toast with eggs, rice with chicken and veggies) helps keep blood sugar steadier. Spreading protein across meals and snacks is a simple, practical strategy, whether or not you've been diagnosed with gestational diabetes.

One more piece of research is worth knowing about. Large studies, such as one from the Nurses' Health Study II, found that diets high in processed proteins (meat especially) before pregnancy were linked to a higher risk of gestational diabetes. This doesn't mean you need to avoid meat, it means you should stay away from highly processed foods. It's a good reason to eat a variety of protein sources: eggs, fish, poultry, beef, dairy, beans, lentils, tofu, nuts, and seeds.

When food doesn't sound good

Nausea and food aversions, especially in the first trimester, can make hitting a protein target feel impossible. That's normal, and it often shifts as pregnancy progresses. Here are some ideas that many of my clients find helpful:

• Small, frequent snacks instead of big meals
• Cold or room-temperature options (Greek yogurt, cottage cheese, cheese and crackers, hard-boiled eggs)
• Smoothies with protein powder, yogurt, or milk
• Keeping something protein-rich by your bed for early morning

If you use a protein powder, choose one that's third-party tested (look for NSF Certified for Sport or Informed Choice), and treat it as a supplement to real food, not a replacement.

Let's make this work for you

Every pregnancy is different, and the right approach depends on your appetite, symptoms, budget, and preferences. If you'd like help creating a protein plan that fits your life, reply to this email. I'm always happy to help.

If you're looking for nutrition coaching that looks at the full picture - not just counting numbers - reply to this email. I'd love to help. I have one opening in September for 1:1 coaching.

​Book a Consultation​

With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.