The importance of protein during pregnancy: benefits, amounts, and recommended sources

During pregnancy, it's common to hear, "You need to eat much more protein." The idea seems logical: you're building the tissues, organs, and nervous system of a new life . At IVB, we prefer to focus on facts rather than noise , and in this article, we explain how much protein is recommended during pregnancy , what its benefits are, and which sources to prioritize . We also analyze the role of protein during this period, what studies have shown, current intake recommendations, and what is known about the potential effects of excessive consumption .

What role does protein play during pregnancy?

Protein is an essential macronutrient for tissue synthesis and repair . During pregnancy, dietary amino acids participate in fetal tissue formation, uterine and placental growth, and the increase in maternal blood volume.

Furthermore, protein is necessary for the synthesis of enzymes, hormones, and other molecules involved in the proper development of pregnancy . However, the fact that protein is necessary does not mean that significantly increasing its consumption will automatically produce better results. The human body is an incredible adaptive machine and does not need massive doses, but rather precise, high-quality doses .

What does science say?

Observational studies and pregnancy outcomes

Observational studies in pregnant women have analyzed the relationship between protein intake and various pregnancy outcomes. Taken together, these studies show that adequate protein intake is associated with normal fetal development and a lower risk of low birth weight .

However, this type of study does not allow for establishing cause-and-effect relationships, since protein intake is usually linked to other factors such as total energy intake, prior nutritional status, and overall diet quality. The available evidence indicates that the beneficial effects are concentrated mainly in contexts of clearly insufficient intake , not in well-nourished populations.

Controlled trials and protein complementation

When clinical trials and systematic reviews are analyzed, the message is more sober. In the Cochrane review by Ota et al. (2015), which evaluated energy and protein supplementation during pregnancy , it was observed that this type of intervention can improve some fetal outcomes in women with clearly low intakes or in situations of malnutrition.

In women whose diet already meets basic needs, the Protein supplementation did not show consistent benefits on birth weight or other pregnancy complications. The authors conclude that the effects depend largely on the prior nutritional context .

Benefits of protein during pregnancy

Meeting protein needs during pregnancy has clear benefits in the physiological context .

Adequate protein intake contributes to normal fetal tissue growth and placental development, while also facilitating structural changes in the maternal body, such as increased blood volume and uterine size. Furthermore, dietary amino acids participate in the synthesis of enzymes and hormones involved in regulating pregnancy.

From a maternal perspective, sufficient protein intake also helps preserve lean muscle mass and support the metabolic adaptations of pregnancy. These benefits are observed when needs are met, not when amounts far exceeding the recommended intake are consumed.

Sources of protein during pregnancy: recommended foods

In most cases, protein needs during pregnancy can be met through a varied and balanced diet .

Plant-based sources , such as legumes, nuts, seeds, and soy products, also contribute significantly to daily protein intake and provide fiber and other beneficial bioactive compounds. In well-planned vegetarian or vegan diets, the appropriate combination of these sources allows for easily meeting protein recommendations during pregnancy.

High-quality protein sources also include animal-based foods such as eggs, well-cooked fish, lean meats, and pasteurized dairy products, which provide complete protein and other relevant nutrients such as iron, zinc, vitamin B12, and calcium.

Beyond the specific food, what is relevant is the overall pattern of the diet and the distribution of protein throughout the day , not the search for "special" or enriched products.

Protein powder during pregnancy: Is it safe and when does it make sense?

The use of protein powder during pregnancy is a common question. From a safety standpoint, there is no evidence to suggest that protein powder is harmful to healthy pregnant women when used occasionally and in moderate amounts.

When considering the use of protein powder in cases where it is difficult to meet the recommendations with solid foods, it is important to prioritize simple products with short ingredient lists and no unnecessary added compounds. Its use should be understood as a supplement , not a substitute for a balanced diet.

What criteria must a protein meet when its use during pregnancy is being evaluated?

If you decide to increase your protein intake during pregnancy, product purity is a non-negotiable criterion . At IVB, this principle is key in the development of our proteins, both dairy and plant-based, which have been formulated under the filter of "conscious guidance . "

• Maximum purity : No added sugars, artificial sweeteners, or unnecessary fillers that could displace other critical nutrients.

• High digestibility : With the inclusion of digestive enzymes such as papain and bromelain, aimed at improving digestive tolerance, an especially relevant aspect when gastrointestinal discomfort appears during pregnancy.

• Certified safety : Analytical controls in independent laboratories to verify the absence of contaminants such as heavy metals, an aspect especially relevant in proteins of plant origin.

How much protein do you need during pregnancy (recommendations and grams per day)

Official protein recommendations are formulated to meet the needs of virtually the entire healthy population, following statistical criteria defined by regulatory bodies.

In adults, the recommended intake is 0.8 grams of protein per kg of body weight per day , a figure established to cover the needs of almost the entire healthy population according to the methodology of the Institute of Medicine (Institute of Medicine, 2005).

During pregnancy, these recommendations are adjusted moderately, especially from the second and third trimesters onwards . During this period, the Institute of Medicine recommends an intake of around 1.1 g/kg/day , which is approximately equivalent to an increase of about 25 grams of protein per day compared to an average non-pregnant woman (Institute of Medicine, 2005).

• General recommendation: ~ 1.1 g/kg/day from 2nd–3rd trimester (according to IOM).

• Practical equivalence: ~ +25 g/day vs non-pregnant (IOM).

• Better approach: spread protein across meals and prioritize quality.

In practical terms, this adjustment usually translates into a moderate increase in protein intake as pregnancy progresses.

Conclusions

During pregnancy, it's not about eating more, but about choosing better . Ensuring your protein intake with adequate, high-quality sources is a way to support fetal development without overloading your digestive system or compromising your metabolic balance.

References

1. EFSA NDA Panel (EFSA Panel on Dietetic Products, Nutrition and Allergies), 2012. Scientific Opinion on Dietary Reference Values ​​for protein. EFSA Journal 2012; 10(2):2557, 66 pp. doi: 10.2903/j.efsa.2012.2557

2. Medicine, Institute & Board, Food & Macronutrients, A & Intakes, Subcommittees & Intakes, Standing. (2005). Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids (Macronutrients). 10.17226/10490.

3. Ota E, Hori H, Mori R, Tobe‐Gai R, Farrar D. Antenatal dietary education and supplementation to increase energy and protein intake. Cochrane Database of Systematic Reviews 2015, Issue 6. Art. No.: CD000032. DOI: 10.1002/14651858.CD000032.pub3. Accessed 26 December 2025.