Why Protein Is Essential During Pregnancy and Postpartum

Pregnancy is one of the most nutritionally demanding stages in a woman’s life. Your body is not only supporting the growth and development of your baby, but also adapting to major hormonal and physical changes. Among the essential nutrients needed throughout pregnancy and postpartum, protein plays a central role in both maternal and fetal health.

Why Protein Matters During Pregnancy

Protein is made up of amino acids: molecules your body uses to build cells, hormones, tissues, and more. During pregnancy, your protein needs increase to support:

• Fetal organ, skin, brain, and muscle development

• Placental function and nutrient transfer

• Growth of maternal tissue, including the uterus and breasts

• Hormone and enzyme production

• Immune support for you and your baby

• Energy and blood sugar stability

Adequate protein intake can also help reduce cravings and keep you feeling full for longer - particularly helpful when navigating appetite fluctuations or fatigue in pregnancy.

How Much Protein Do Pregnant Women Need?

Your protein requirements increase as pregnancy progresses. Here’s a general guide to daily intake:

• First trimester (0–13 weeks): ~60 grams per day

• Second trimester (14–27 weeks): ~75 grams per day

• Third trimester (28–40 weeks): 80–100 grams per day

A widely accepted guideline is 1.1 grams of protein per kilogram of body weight. For example, a 70kg woman would need approximately 77g of protein per day. Active women or those carrying multiples may require even more.

Signs You Might Not Be Getting Enough Protein

Low protein intake is more common than you might think, especially in the first trimester when nausea and food aversions are common, or during busy days when balanced meals are harder to come by.

Watch for these signs:

• Fatigue or low energy

• Muscle weakness

• Increased sugar cravings

• Brittle hair and nails

• Slower fetal growth

• Mood swings or poor satiety

If you notice a combination of these symptoms, check in with your midwife, GP, or a qualified nutritionist to review your intake.

“I’ve had a Betty Bar most days of pregnancy. Not only do I love that it’s helping me reach the recommended nutritional intake for pregnant women, it also keeps me full or energised until my next meal. I sometimes mix it up - chopping one into kefir yoghurt or blending it with almond milk and banana as a breakfast smoothie.” – Olivia Scott, Founder of Betty

Protein, Hormonal Balance, and Postpartum Recovery

Protein plays a key role in hormone regulation, mental wellbeing, and physical recovery during and after pregnancy. Amino acids are needed to produce neurotransmitters like serotonin and dopamine, which impact mood, stress resilience, and sleep quality.

Postpartum, protein supports:

• Tissue repair after birth (especially important after tearing or a C-section)

• Muscle recovery and strength

• Healthy lactation and breastmilk production

• Blood sugar balance and energy levels

• Hormonal recalibration and mood stability

Protein isn’t just about physical health, it also plays a role in emotional resilience and feeling more like yourself as you navigate early motherhood.

Best Protein-Rich Foods for Pregnancy and Postpartum

Whether you follow a plant-based, animal-based, or flexitarian diet, there are plenty of high-quality options to meet your needs.

Animal-based protein sources:

• Eggs (2 large) – 12g

• Chicken or turkey (100g cooked) – 28–30g

• Beef or lamb (100g cooked) – 26–28g

• Fish (100g, e.g. salmon, hoki, sardines) – 22–25g

• Greek yoghurt (¾ cup) – 17g

• Cottage cheese (½ cup) – 14g

Plant-based protein sources:

• Betty Bar – 14.6–16g

• Tofu (100g) – 12g

• Tempeh (100g) – 18–20g

• Lentils, chickpeas, black beans (1 cup cooked) – 13–18g

• Edamame (1 cup cooked) – 17g

• Quinoa (1 cup cooked) – 8g

• Chia seeds (2 tbsp) – 5g

• Hemp seeds (3 tbsp) – 9g

• Oats (½ cup dry) – 5g

• Nut butter (2 tbsp) – 7–8g

• Protein powder (1 scoop) – 20–25g

High-Protein Snack Ideas for Pregnancy and Postpartum

Snacks are often easier to manage than full meals during pregnancy and especially postpartum. Here are some easy options to keep on hand:

• Betty Bar – 14.6–16g

• Smoothie with protein powder and nut butter – 25–30g

• Greek yoghurt with berries and seeds – 15–20g

• Boiled eggs with avocado – 12–14g

• Roasted chickpeas or edamame – 7–10g

Postpartum Protein: Why It Still Matters After Birth

The postpartum period, or fourth trimester, is a time of rapid recovery and adjustment. Your body is healing, your hormones are shifting, and if you’re breastfeeding, your nutritional needs remain high.

Protein is essential during this phase to:

• Repair tissues and support healing

• Sustain breastmilk production

• Rebuild muscle and strength

• Help stabilise hormones and mood

• Provide lasting energy during long nights and early mornings

Many new mums find it helpful to prep protein-rich snacks in advance, keep a stash near the bed or feeding chair, and focus on small, frequent meals throughout the day.

At Betty, we believe nutrition should be both nourishing and convenient. Each Betty Bar contains:

• 14–16g of protein

• 9g of prebiotic fibre

• 500 million CFU probiotics

• 25% of your recommended daily intake of zinc

Made with whole food ingredients, they’re dairy-free, low in sugar, and designed to help you stay satisfied between meals - whether you’re in your first trimester or feeding a newborn.

By incorporating a variety of protein-rich foods and keeping smart snacks like Betty Bars on hand, you can feel confident that you’re nourishing yourself through each phase of motherhood.

Shop Betty Bars: Whole food protein bars with 14–16g of protein, perfect for pregnancy, postpartum and beyond.