Protein is an important building block of our growing babies, but many women don’t get enough protein, especially while pregnant or nursing. If you’ve ever wondered, “How much protein should pregnant and breastfeeding moms eat?” I’m here to answer it for you, and give you a great recommendation for protein powder from WowMoms to help you meet your protein goals.
Like I mentioned above, protein is one of the most important building blocks of the human body. Protein helps sustain and grow muscles, bones, skin, cartilage and even our blood. Did you know that hair and nails are made almost exclusively of protein? Protein is considered a macronutrient, which means the body needs a large portion of it to remain healthy.
When you are pregnant and nursing, protein becomes even more essential. Not only do you need it for your own body, but for that of your baby. How much protein a woman needs varies by many factors, including body weight and activity level. But no matter how active, additional protein is necessary during pregnancy and while breastfeeding.
The recommended dietary allowance (RDA) for protein for women is .36 grams per pound of body weight. So a 150 pound woman who is sedentary (doesn’t exercise) would eat 54 grams of protein per day. But remember, the RDA is the bare minimum required to just sustain life and not get sick. If you’re active, and especially if you’re pregnant or nursing, you need much more.
How much protein should pregnant and breastfeeding moms eat?
While requirements will vary depending on a woman’s weight, roughly 20-25% of daily calories should come from protein. That would equal around 70-100 grams of protein per day for a healthy pregnant woman. For a physically active woman, that number will increase to closer to 120+ grams of protein per day.
Breast milk is made up of the perfect combination of fat, carbohydrates, protein, vitamins and minerals. Most women have no problem taking in enough fat and carbs, but protein seems to typically be a struggle. Daily recommendations for breastfeeding women aren’t 100% clear, but at least 67 grams of protein is what is generally recommended. Once again, if you are active, protein intake should be increased to closer to 100 grams at a minimum.
What I recommend for pregnant and nursing moms
Since many women struggle with getting enough protein, I highly recommend a good protein powder that you can quickly drink on the go, or when you need a protein boost. WowMoms is my favorite pregnancy and breastfeeding-safe protein powder. It is all natural, grass-fed and non GMO. WowMoms protein powder contains only 4 ingredients, 100 calories and 21 grams of protein.
My favorite flavor is chocolate (obvi), but all the flavors have the same profile of only 4 ingredients and 21 grams of protein per serving.
The thing I love most about WowMoms is that the protein isn’t gritty and tastes amazing! You can blend it with water and drink it straight, or combine it in a protein smoothie.
My favorite smoothie recipe is:
-1 cup almond milk
-2 scoops WowMoms chocolate protein powder
-1 serving PB Fit
-1 small banana
*Blend until smooth and enjoy! This smoothie is very filling and makes a great meal replacement shake or mid-day snack.
So if you’re looking for new ways to make sure you’re meeting your protein intake while pregnant or breastfeeding, I highly recommend WowMoms.
*Thank you to WowMoms for sponsoring this post. All opinions are my own.