During Pregnancy, a woman’s protein needs increase from approximately 45 to 50 grams of protein a day when not pregnant to 70 to 75 grams of protein a day and remain high until after lactation. If you are pregnant with twins or have some complications you will need even more protein.
Getting enough protein during pregnancy is a must. The protein is used up by your body to create the extra blood you need to support the baby. It also is the primary building block for the baby’s muscles and cytoskeleton. If you do not get enough protein your baby may not grow and develop completely and will probably be born with a low birth weight. Protein works as an energy source for your body. During breast-feeding, it is in the milk to further help the infant grow and develop. As you lose protein through your milk at this time, it is important to keep up on protein intake to take care of your body and your baby.
Protein is not terribly hard to get. Most women will get enough protein in without even having to worry about it. There are some times during pregnancy when you need to be careful about your protein intake such as if you are experiencing excessive vomiting, or are a vegetarian. Even if this is not the case, you should look at what you are eating to double check that you are getting in your protein.
Foods high in protein are milk, beans, nuts, cheese, eggs, and meat. There are a variety of foods that can be taken to meet protein needs. One option for high protein with low calories is whey protein. This packs the protein you need into a sweet tasting powder that can be made into shakes or added to other liquids, and is a convenient way to get in your protein.
Not only is protein essential for the health of you and your baby, it is good for you in pregnancy for other reasons as well. Adding a protein shake to your meal will cause you to be full longer. Eating more fulfilling meals can help you have less need to snack on unhealthy things in between meals. Protein also facilitates your muscle building. Building muscle during pregnancy is smart. You will be able to maintain a good level of health by combining exercise and protein. The muscles you develop will also be of use to you after pregnancy in getting you back down to your normal weight. Even when resting, muscle burns more fat than non-muscle.
During pregnancy, all nutritional needs expand to encompass both you and your baby. There are a lot of nutritional necessities at this time. Other nutrients you should be concerned about include folic acid, calcium, and iron. Discuss with your doctor and find a good multivitamin to take care of these nutrients. Also do not forget to take a variety of foods including carbohydrates, fats, fruits and vegetables, and of course protein. By taking care of these health requirements you are creating a healthy environment for your child to develop in.
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