Building for Two: Understanding Protein Needs in Pregnancy & Postpartum

Written by Rachel Price, Women’s Health and Fitness Coach specialising in Pelvic Health, co-founder of LOUCO.

Pregnancy and the months that follow bring an avalanche of advice — on what to eat, what to avoid, and how to nourish your changing body. The phrase “eating for two” might sound familiar, but when it comes to protein, a more accurate mindset is “building for two.”

This guide breaks down:

• Why protein needs shift during pregnancy and after birth

• What current research suggests about optimal intake

• How protein supports healing and milk production

• Simple ways to meet your needs — even on tired, time-poor days

No pressure. No perfection. Just clarity.

Why Protein Matters More Than Ever

Protein is essential at every stage of life, but pregnancy and postpartum place extraordinary demands on your body. Protein supports:

• Your baby’s growth and brain development

• The development of the placenta

• Expansion of your uterus and breast tissue

• Increases in your blood volume

• Recovery and tissue repair after birth

It also plays a crucial role in preserving your muscle mass and supporting your energy — especially during sleep-deprived, nutrient-depleted weeks.

How Protein Needs Change During Pregnancy

For years, the standard guideline has been about 1.1g of protein per kg of body weight per day during pregnancy. But recent research suggests that this isn’t a one-size-fits-all — and needs increase significantly as pregnancy progresses.

Pregnancy Stage	Estimated Protein Needs (per kg body weight)	Approx. Daily Intake for 70kg Woman
Early Pregnancy	~1.1 g/kg	~77 g/day
Mid-Pregnancy (11–20w)	~1.2 g/kg	~84 g/day
Late Pregnancy (31–38w)	~1.5 g/kg	~105 g/day

Why it matters:Higher protein intake in late pregnancy has been associated with:

• Healthier birth weights

• Reduced risk of babies being small for gestational age

• Improved maternal strength and energy

Postpartum: Protein’s Quiet Role in Recovery

Whether you’ve had a vaginal birth or C-section, recovery is physical and cellular.

Protein is vital for:

• Tissue repair and collagen production

• Healing of the uterus, perineum, or incision sites

• Muscle preservation (especially if you’re not eating or sleeping well)

• Supporting the hormonal recalibration in the postpartum period

This isn’t about “bouncing back” — it’s about giving your body the tools it needs to heal well.

Breastfeeding & Protein: An Often-Missed Peak

Surprisingly, protein needs are often highest while breastfeeding. Producing breastmilk requires significant energy and protein turnover. Studies suggest:

• 1.7–1.9 g/kg per day may be optimal for exclusively breastfeeding women

• That’s ~120–130g per day for a 70kg woman — more than during pregnancy

If you’re also returning to exercise (e.g., strength training, Pilates, postnatal rehab), your protein needs may be slightly higher again to support muscle recovery and energy.

Does the Type of Protein Matter?

Yes — but variety and consistency matter more than perfection.

• Animal proteins (meat, fish, eggs, dairy) contain all nine essential amino acids

• Plant-based proteins (legumes, grains, nuts, seeds, tofu) are highly effective when consumed in variety across the day

If you follow a plant-based or vegetarian diet, aim to combine different protein sources to ensure full amino acid coverage.

Realistic Ways to Meet Your Protein Needs

Let’s be honest — nausea, fatigue, or newborn life can make high targets feel impossible. Here are some practical tips:

✅ Start your day with protein

Breakfast is the easiest time to front-load. Aim for 20–30g of protein in the morning.

Examples:

• Greek yogurt with nut butter and oats

• Scrambled eggs with toast and avocado

• Smoothie with protein powder, milk, seeds, and fruit

✅ Spread it out

Try to include protein at every meal and snack. Small, regular intakes are more effective than one large portion.

✅ Keep go-to options on hand

• Boiled eggs

• Cottage cheese

• Lentil soup

• Tuna or sardines

• Nut butter on crackers

• Protein-enriched smoothies or porridges

Tip: Look for protein supplements certified for pregnancy and breastfeeding if your appetite is low or you’re short on time. These can help bridge the gap — not as a replacement for food, but as gentle support when needed.

W

hat If I Don’t Hit My Target Every Day?

That’s okay.

Nutritional needs are about patterns, not perfection. A few lower-protein days won’t matter if you’re generally nourishing your body across the week.

Remember: Protein isn’t just about numbers. It’s about recovery, energy, and feeling supported in a demanding phase of life.

Key Takeaway

✅ Start your day with protein (20–30g if possible)

✅ Aim for a mix of sources: dairy, fish, meat, pulses, eggs, tofu, grains

✅ Support recovery by listening to your appetite and energy

✅ Use simple meals and safe supplements as support tools — not solutions

Protein is not just a number on a nutrition label — it’s one of your most powerful tools for recovery, resilience, and energy. Whether you’re growing a baby or recovering from birth, give your body what it needs to build well — for both of you.