The hidden protein needs of pregnancy: Why most women aren’t getting enough

When most people think about pregnancy nutrition, nutrients like folate, iron, and DHA tend to take center stage. There is another nutrient, though, that quietly plays one of the most important roles in supporting both you and your baby, and it rarely gets the attention it deserves: protein.

We often talk about protein in the context of muscle building, but its role in the body is far broader than that. Nearly every biological system depends on it. Hormones like insulin, the antibodies in your immune system, enzymes, structural tissues such as collagen, and even the building blocks of your baby's developing organs all rely on adequate protein intake. From a functional nutrition perspective, protein is foundational for fertility, pregnancy, and postpartum recovery, yet research suggests that many women are unintentionally under-consuming it during the very seasons when their needs are highest.

The encouraging part is that meeting your protein needs is one of the most achievable nutrition goals during pregnancy. With a few intentional shifts, most women can comfortably reach the amount their changing body is asking for. Let's take a closer look at why protein needs increase so dramatically during pregnancy, how much you may actually need, and what that means for supporting a healthy pregnancy.

How much protein do you really need during pregnancy?

Traditional guidelines suggest about 1.1 grams of protein per kilogram of body weight per day during pregnancy, but newer research using a more precise method points to needs closer to 1.2 to 1.5 grams per kilogram per day, especially in the second and third trimesters. For many women, that translates to roughly 80 to 100 or more grams of protein daily, which is meaningfully higher than older estimates. Protein needs may rise even further during breastfeeding.

Key takeaways

• Protein supports your baby's developing organs, brain, and tissues, along with the placenta, expanding blood volume, and your own muscle health.
• Emerging research suggests pregnancy protein needs may be roughly 50 percent higher than the longstanding recommendations that were never based on pregnant women.
• A meaningful portion of pregnant women fall short of optimal protein intake, particularly in the second and third trimesters.
• Adequate protein may help support stable blood sugar, muscle preservation, and smoother postpartum recovery.
• Small, consistent shifts, like prioritizing protein at breakfast or adding a high-quality protein shake, can make meeting your needs far easier.

Why is protein so important during pregnancy?

Protein is important during pregnancy because it provides the amino acids your body uses to build nearly every new tissue, including your baby's organs, the placenta, and your own expanding blood supply. Pregnancy is one of the most metabolically demanding seasons of a woman's life, and every single day your body is actively constructing something new.

During the roughly nine months of pregnancy, your body relies on protein to help build:

• the placenta
• the uterus as it expands
• increased blood volume
• amniotic fluid
• and, of course, your growing baby

By the time a baby is born, their body is composed of roughly 50 percent protein, once you exclude water. At the cellular level, tiny structures called ribosomes inside your baby's cells are constantly assembling proteins, millions of them every minute, to build tissues like muscles, skin, bones, joints, organs, the brain, and the immune system.

To do this work, your body needs a steady supply of amino acids, which come from the protein you eat. This is why adequate protein intake is one of the most important nutritional foundations during pregnancy, working alongside key micronutrients rather than in place of them.

Are current protein recommendations for pregnancy too low?

There is growing evidence that traditional protein recommendations for pregnancy may underestimate what the body actually needs. To understand why, it helps to know how those guidelines were created in the first place.

The longstanding recommendations were developed using a research method called nitrogen balance, a technique first introduced in the 1800s. Based on those estimates, current guidelines generally suggest around 0.8 grams of protein per kilogram of body weight per day in early pregnancy and about 1.1 grams per kilogram per day during the second and third trimesters. For someone weighing about 70 kilograms, or roughly 154 pounds, that works out to approximately 56 grams of protein per day in the first trimester and about 77 grams later in pregnancy.

More recent research has used a more advanced and minimally invasive technique called Indicator Amino Acid Oxidation (IAAO) to measure protein needs directly in healthy pregnant women, something the older guidelines never did. A landmark study determined that protein requirements of healthy pregnant women during both early and late gestation are higher than current recommendations. According to this research, needs may be closer to:

• 1.22 grams per kilogram per day in early pregnancy
• 1.52 grams per kilogram per day in the second and third trimesters

For that same 70 kilogram individual, this translates to roughly 85 grams of protein daily in early pregnancy and about 106 grams per day later in pregnancy. That is approximately 50 percent higher than the older estimates.

It is worth noting that official guidelines have not yet fully caught up with this emerging science, and more research is always welcome. Even so, many nutrition practitioners already recognize that protein needs during pregnancy are likely higher than previously believed, and they tend to guide clients toward the upper, evidence-informed range.

Why are many pregnant women accidentally under-eating protein?

Many pregnant women fall short on protein simply because intake is spread unevenly across the day, and because the older targets they may be aiming for are lower than what newer research suggests. Even someone eating a generally healthy diet can come up short without realizing it.

When researchers compared the actual protein intake of a nationally representative sample of pregnant women in the United States against the higher targets, the gap was striking. Protein intake fell below the alternate estimated average requirement for roughly 19 percent of women in the first trimester, 40 percent in the second trimester, and 67 percent in the third trimester.  In other words, by late pregnancy, when protein needs are at their peak, about two out of three women may not be getting enough.

Part of the reason is how protein tends to be distributed throughout the day. A typical day might look like this:

• oatmeal for breakfast
• a salad or pasta for lunch
• eggs or chicken for dinner

Even with those foods included, total daily intake might land somewhere around 50 to 70 grams, which could fall below optimal needs in later pregnancy. This is one reason many functional nutrition practitioners encourage building meals that incorporate adequate protein, fiber-rich vegetables, whole-food carbohydrates, and healthy fats. 

What happens if protein intake is too low during pregnancy?

When protein intake drops below what the body needs, a metabolic response known as the Amino Acid Response pathway, or AAR, can activate. This is essentially the body's way of signaling that amino acids are running low.

When this pathway is triggered, two important things may happen:

1. The body slows down new protein production because amino acids are limited.
2. The body may begin breaking down its own muscle tissue to release stored amino acids, which are then redirected toward the baby to support development.

This is a remarkable example of how the body prioritizes fetal growth, but it can come at a cost to you, including a potential loss of muscle mass and strength during pregnancy and into postpartum. The goal is not to create worry here. It is simply to highlight why consistently meeting your protein needs is a meaningful way to protect your own health while your body does the extraordinary work of building your baby's.

Why does maintaining muscle matter for maternal health?

Muscle is about far more than strength or physical performance. Healthy muscle mass plays an important role in metabolic health, and that connection becomes especially relevant during pregnancy.

Adequate muscle and protein intake may help with:

• supporting blood sugar regulation
• reducing blood sugar spikes after meals
• supporting healthy metabolic function, which is associated with lower risk of gestational diabetes
• protecting long-term metabolic health
• supporting postpartum recovery and resilience in the demanding months after birth

Maintaining adequate protein intake throughout pregnancy is one of the most effective ways to help preserve muscle mass and support both maternal and metabolic health.

How might protein intake influence your baby's development?

Protein intake during pregnancy does not only affect you. Emerging research suggests it may also play a role in how your baby grows and develops, which is part of what makes this nutrient so foundational.

In studies where maternal protein intake was very low, researchers observed signs of slower fetal growth and reduced muscle development in offspring. In humans, both insufficient and excessive maternal protein intake during pregnancy has been associated with intrauterine growth restriction, a condition in which babies are born significantly smaller than expected. Long-term research has linked very low birth weight with an increased risk later in life for conditions such as insulin resistance, type 2 diabetes, cardiovascular disease, and high blood pressure.

It is important to hold this information gently. Nutrition is only one piece of a much larger picture, and a single day of lower protein intake is not cause for alarm. What these findings reinforce is simply that consistent, balanced maternal nutrition during pregnancy may help shape long-term health outcomes, which is a hopeful and empowering reason to prioritize protein where you can.

How much protein do you need during postpartum and breastfeeding?

Protein needs do not drop off after birth. In many ways, the postpartum period is one of the most nutritionally demanding seasons a woman moves through, as her body heals tissue, restores blood volume, and, for those who breastfeed, produces milk.

Breast milk is naturally rich in the amino acids that support your baby's growth, and producing that milk requires a steady protein supply. Preliminary research using the IAAO method suggests that protein requirements for women who are exclusively breastfeeding may be approximately 1.7 to 1.9 grams per kilogram per day, notably higher than the current estimated average requirement of 1.05 grams per kilogram per day. This was a small study, so more research is needed, but it aligns with the broader pattern of pregnancy and lactation needs being underestimated.

This is one more reason nutrition experts often emphasize maintaining strong protein intake not only during pregnancy, but throughout the postpartum window. Supporting your nutrition during this time can help preserve muscle mass, support stable blood sugar, and aid recovery during a season that asks so much of your body.

What are practical ways to support healthy protein intake during pregnancy?

The good news is that improving protein intake is usually very achievable with small, sustainable shifts rather than a complete dietary overhaul. You do not need a perfect diet, just a consistent one.

Some helpful strategies include:

• Prioritizing protein at breakfast. Breakfast is often the lowest-protein meal of the day. Anchoring your morning with eggs, Greek yogurt, or a protein shake helps set the tone.
• Aiming for balanced protein across all meals. Spreading protein evenly throughout the day supports steadier blood sugar and more efficient use of amino acids.
• Keeping high-quality protein snacks on hand. Think hard-boiled eggs, cheese, organic edamame, or a handful of nuts paired with fruit.
• Using protein-rich smoothies or shakes to fill gaps. A well-formulated protein shake can be especially helpful when appetite is low or nausea makes solid food less appealing.

For many women, adding convenient, high-quality protein sources is the single most effective way to close the gap, particularly during busy or nauseous seasons of life.

What are the best sources of protein during pregnancy?

A variety of whole-food protein sources can help you meet your needs while also delivering key micronutrients. Strong options include:

• eggs, fish, and poultry
• lean meats and dairy
• lentils and beans
• organic tofu and tempeh
• nuts and seeds
• Greek yogurt and cottage cheese
• protein powders designed for pregnancy

Pairing these proteins with fiber-rich carbohydrates and healthy fats creates balanced meals that support both your protein goals and steady energy throughout the day.

A note for partners: protein matters for both of you

At WeNatal, we believe fertility and family preparation are a shared journey, and protein is one area where both partners benefit from paying attention. Men are 50 percent of the fertility equation, and protein provides the amino acids that support hormone production, sperm development, muscle maintenance, and overall metabolic health during the preconception window and beyond.

Just as many women under-consume protein, many men do too, often without realizing it. A few simple steps can help partners support their own health alongside yours:

• Build meals around a quality protein source rather than treating it as an afterthought.
• Prioritize protein at breakfast to support steady energy and blood sugar.
• Consider a protein shake on busy days or as a post-workout option.
• Focus on consistency over perfection, knowing small habits add up over the months leading to conception.

When both partners are nourished and supported, the whole foundation for a healthy pregnancy grows stronger.

When should you talk to your provider?

Protein is a wonderful nutrient to be proactive about, and it is also worth personalizing with the support of your care team. Individual needs can vary based on your body weight, activity level, medical history, and stage of pregnancy.

Consider talking with your healthcare provider and a registered dietitian if you:

• are unsure how much protein is right for your body and stage
• have a history of gestational diabetes or blood sugar concerns
• follow a vegetarian, vegan, or restricted diet and want to ensure adequate intake
• are managing a kidney condition or another health issue that affects protein needs
• are experiencing significant nausea or food aversions that make eating difficult
• are considering a new protein powder or supplement and want to confirm it is appropriate for you

Personalized guidance can help you feel confident that your nutrition plan fits your unique needs. As always, this article is for educational purposes and is not a substitute for individualized medical advice.

Frequently asked questions about protein needs during pregnancy

How much protein should you eat during pregnancy?

Traditional guidelines recommend about 1.1 grams of protein per kilogram of body weight per day during pregnancy, but newer research using the IAAO method suggests needs may be closer to 1.2 to 1.5 grams per kilogram per day, especially in the second and third trimesters. For many women, that means roughly 80 to 100 or more grams daily, though individual needs vary.

Why is protein important during pregnancy?

Protein provides the amino acids that help build your baby's muscles, organs, brain, skin, and immune system. It also supports the growth of the placenta, uterus, blood supply, and your own maternal tissues throughout pregnancy.

What happens if you don't eat enough protein during pregnancy?

Low protein intake may contribute to muscle loss in the mother and, in more severe cases, has been associated with slower fetal growth and intrauterine growth restriction. Consistently adequate protein supports both maternal health and healthy fetal development.

How much protein should you eat while breastfeeding?

Protein needs appear to remain high during breastfeeding. Preliminary research suggests approximately 1.7 to 1.9 grams of protein per kilogram of body weight per day may support milk production and maternal recovery, though more research is needed to confirm these estimates.

Can protein intake help with gestational diabetes?

Protein may help support blood sugar balance because it slows glucose absorption and helps maintain muscle mass, which is associated with healthier glucose metabolism. Balanced meals that include protein may help reduce blood sugar spikes during pregnancy. Anyone managing blood sugar concerns should work closely with their provider.

Can protein shakes be helpful during pregnancy?

Protein shakes can be a convenient way to support daily protein intake, especially when appetite is low or meals are rushed. Choosing a high-quality protein product designed for pregnancy, and confirming it with your provider, can help support your nutritional needs.

A note from WeNatal on protein needs during pregnancy

At WeNatal, we believe fertility, pregnancy, and postpartum health are built on a foundation of deep nourishment, for both partners. Protein is one of the most important building blocks of that foundation. It supports hormone health, metabolic resilience, muscle preservation, and the incredible process of building new life.

Yet as the research shows, many women, and many men, are unintentionally under-consuming protein during the preconception, pregnancy, and postpartum windows, often at the very moments their bodies need it most. That gap is one of the reasons we created WeNatal Prenatal Protein+, a clean, expert-formulated blend that delivers 20 grams of high-quality, easy-to-digest protein from grass-fed whey and collagen, alongside supportive prenatal nutrients in a single scoop. It is available in formulations for her and for him, so both partners can stay consistent through every season. For those navigating first-trimester nausea, a cold protein shake is often gentler on the stomach than capsules.

Whether you are preparing for pregnancy, supporting a healthy pregnancy, or rebuilding your body postpartum, optimizing protein intake can be a powerful and approachable step toward supporting your health and your future family. Because the goal is never perfection. The goal is to feel nourished, supported, and cared for as you move from me to we.

Explore WeNatal Prenatal Protein+ to support your protein needs through preconception, pregnancy, and postpartum recovery.