How much protein for a healthy pregancy?
Q. My protein is limited to chicken, fish, eggs. Is there a safe protein shake supplement I can take whilst pregnant ? And how many calories daily should I be consuming ? I'm 36 years old and weigh 80kg.
A. How many calories you need really depends on your pre-pregnancy weight. The guidelines for weight gain during pregnancy were just revised because so many women are beginning their pregnancies overweight.
You didn't mention how tall (or pregnant) you are, but if you're of average height (5'4") and your weight was close to 80kg (176lb) before you got pregnant, your pre-pregnancy BMI would have been around 30. According to the new guidelines, you should gain no more than 11 to 20 pounds during your entire pregnancy--and the lion's share of that should be during your 3rd trimester. (Click here to read more about the new guidelines.)
Because a higher BMI puts you in a higher risk category, I'd strongly recommend that you check with your doctor to get more specific guidance about how much weight you should be gaining and how many calories you should be eating throughout your pregnancy.
In terms of protein, the Institute of Medicine suggests that you get at least 1 g of protein per kg of body weight during pregnancy. So, in your case, at least 80g per day now and 91 to 100 g a day by the end of your pregnancy. Chicken, fish, and eggs are all great source of protein and it may be that you are getting all the protein you need without a protein supplement. You can use our tools to see how much protein you are consuming from these foods.
If you do decide to use a protein supplement, I'd steer clear of ones with a lot of added vitamins, as you're probably taking a high dose prenatal vitamin already. Look for for one that's very simple and doesn't contain any artificial sweeteners, herbal ingredients, or caffeine. Again, your obstetrician is there to give you personalized guidance about all aspects of your pregancy, including diet and nutrition!
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Posted by: Renee | Sep 26, 2009 11:59:42 AM
I second the recommendation to speak with a dietitian rather than a dr. Sadly, most doctors know little to nothing about nutrition, having been taught mostly about drugs rather than natural health augmentation.
I'd also say that the notion that a pregnant woman should only gain 11 pounds is ludicrous. Regardless of BMI, you have an increase of blood volume, breast size, uterus, and then the added weight of the placenta and baby. My last baby (our 3rd) was 10lbs8oz (birthed naturally, at home in the water, with a midwife) and his placenta was very large - that's over 12 lbs right there for baby and placenta, with no consideration for my increased blood volume and other items.
Bottom line, eat a healthy balance of foods, avoid white sugar and flour, and get good moderate exercise. Beyond that, don't worry about what you gain or a number on a scale: eat healthy and be healthy, period.
Posted by: protein powder supplements review | Jul 5, 2009 8:52:05 AM
Your best bet is to use a protein supplent with slow burning carbs before your workout and then immediately after your workout use a recovery combination of ~5g protein and 20g of fast burning carbs. Within 1-1.5 hours of your workout, have your post work breakfast that is high in protien and complex/ natural carbs (fruits). As far as types and brands, look for whey protein with a very low carb content. There are many brands out there, my personal favorite has been Optimum Nutrition (ON) Gold Standard. Good luck!!
Posted by: Alice | Jun 29, 2009 1:22:08 PM
I would caution readers against becoming assessed with gaining only a "few pounds" regardless of their pre-pregnancy weight. There was a recent NY Times article that demonstrated the ill effects of dietary restriction during pregnancy (anorexia). Eat healthy foods, do not use your pregnancy as an excuse to "eat for two" but do not become obsessed with your weight gain. There are risks to dietary restriction as well as over consumption.
