When most people think of protein, they picture muscle shakes or gym sessions. But protein is so much more than a fitness nutrient, it’s a foundational building block of life itself. Proteins are made of amino acids, and these tiny compounds are behind almost every process in the body. They help create hormones, repair cells, build tissues, and provide the structure that keeps us functioning.
When it comes to fertility and pregnancy, protein takes on an even bigger role. It helps regulate hormones like thyroid and insulin, supports egg and sperm quality, strengthens the uterine lining, and lays the foundation for your baby’s growth and development. That’s why getting enough high-quality protein paired with targeted nutrient support like WeNatal prenatal supplements is essential for women, men, and couples preparing to conceive.
We’ll walk you through why protein matters, how much you need, the best sources to choose, and practical ways to fit more into your daily meals so you can fuel your fertility journey with confidence.
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Common protein mistakes that can impact fertility
Many people unintentionally shortchange themselves on protein. Eating too little can lead to hormone fluctuations and compromised egg or sperm quality. Relying heavily on processed protein sources, like packaged bars or shakes full of fillers, can leave you missing out on the vitamins and minerals found in whole foods. Another common trap is relying too heavily on carbs for energy, which can cause blood sugar swings and further disrupt hormones. Finally, it’s important to remember that protein works best in balance. Pairing it with healthy fats and fiber helps your body absorb nutrients more effectively and keeps you feeling satisfied longer.
Why protein matters for fertility: Protein is the building block of hormones and reproductive health
Protein is the body’s construction crew, and when you’re preparing for pregnancy, there’s a lot of building to do. Hormones like thyroid hormones, insulin and growth hormone, are all made from amino acids, and without enough of them, your body can struggle to regulate hormone levels.
- Thyroid hormones are critical for regulating metabolism and supporting early brain development in a growing baby. Low levels are linked to challenges with ovulation and increased miscarriage risk.
- Insulin, which helps manage blood sugar, is also protein-based, and when it’s out of balance, it can interfere with ovulation and contribute to conditions like PCOS.
- Growth hormone helps with cell repair and tissue development and plays a role in ovarian function and follicle growth.
Together, these hormones create the internal environment that allows conception and pregnancy to happen, and they all depend on a steady supply of amino acids from dietary protein.
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Protein and female fertility
For women, insufficient protein intake can mean irregular cycles, poor egg quality, or a uterine lining that’s not ready to support implantation. Studies have shown that amino acid deficiencies can impair ovarian function and egg maturation. The uterine lining also relies on proteins and peptides to regulate receptivity. Think of them as the “welcome mat” that makes it easier for an embryo to settle in and thrive.
In other words, protein isn’t just about feeling full after a meal, it’s about laying the groundwork for conception to even be possible.
Protein and male fertility
Fertility is a two-person project, and men benefit just as much from prioritizing protein. Sperm production requires a steady stream of amino acids, and adequate protein intake helps ensure healthy sperm count, motility (movement), and morphology (shape).
Protein also supports antioxidant defenses, which protect sperm DNA from oxidative damage. This is especially important since oxidative damage is one of the most common factors behind reduced male fertility.
When men invest in protein, they’re not just fueling workouts, they’re directly investing in reproductive health and the future of their family.
Protein for postpartum recovery
After childbirth, your body is in healing mode and working to repair tissues, restore nutrient stores, and, if you’re breastfeeding, producing milk on top of it all. Protein is central to that recovery. It provides the amino acids needed for wound healing (whether from a C-section or perineal tears), helps rebuild muscle and strength, and supports hormone and immune health during this demanding stage.
Research shows that lactating women may need significantly more protein than older recommendations suggested. It is estimated at closer to 1.7–1.9 grams per kilogram of body weight per day to support both milk production and recovery. Including protein at each meal and snack from sources like eggs, dairy, fish, legumes, or clean protein powders can help stabilize energy, improve healing, and protect against nutrient depletion in the months after birth.
Protein needs during preconception and pregnancy
How much protein do women need when trying to conceive?
General baseline: ~0.8 g/kg of body weight per day (about 40–60 g for many women).
Optimized intake: Many fertility specialists suggest aiming higher and consuming closer to 80–100 g/day to better support hormone health, egg quality, and stable blood sugar.
When higher protein is especially important:
- Women who are active or strength training
- Women managing PCOS, endometriosis, or insulin resistance
- Those wanting to optimize egg quality and hormone balance
Protein requirements during pregnancy
First trimester: Needs don’t increase significantly—focus on maintaining maternal tissue health and nutrient stores.
Second trimester: Baby’s growth accelerates; protein becomes essential for building new tissue, organs, and blood supply.
Third trimester: Requirements peak as the body supports rapid fetal growth, prepares for labor, and ramps up for milk production.
Recommended intake: Aim for 1.2–1.5 g/kg body weight per day (often 80–120 g/day, depending on body size and activity).
Protein needs for men before conception
General target: 1.0–1.2 g/kg of body weight per day.
Higher needs: Active men or those who strength train may benefit from 1.2–1.5 g/kg/day.
Benefits: Supports sperm production, motility, and morphology, while also aiding muscle recovery, metabolic health, and testosterone balance.
Best sources of protein for fertility and pregnancy
Animal-based protein
The quality of your protein matters just as much as the amount. Animal-based proteins like lean meats, poultry, and grass-fed beef provide complete amino acids and important nutrients like iron, zinc, and B12, all of which are vital for fertility and pregnancy. Low-mercury fish such as salmon and sardines are excellent choices too, delivering both protein and omega-3 fatty acids that support egg health, sperm motility, and fetal brain development. Eggs and dairy are also top-tier options, with egg yolks offering the added bonus of choline for your baby’s brain and nervous system. Whey protein is a complete, high-quality protein source with all essential amino acids to support hormone regulation, egg health, and sperm development.
Plant-based protein
Plant-based proteins can absolutely support fertility as well. Beans, lentils, and legumes are packed with both protein and fiber, and studies have even linked regular legume intake to a reduced risk of ovulatory disorders. Nuts, seeds, and nut or seed butters are easy to add into snacks or meals and bring healthy fats to the table as well. Organic soy can be part of a balanced fertility diet, but it’s best enjoyed in moderation and complemented with a variety of other protein sources.
High-quality protein powders & supplements
For those who struggle to meet protein needs through food alone, high-quality protein powders can be a convenient addition. Whey, collagen, or plant-based options are all useful, but it’s important to choose brands that are third-party tested and free from fillers, artificial sweeteners, and heavy metals. Not all powders are created equal, and the right one can make a big difference in both safety and effectiveness.
Timing and distribution of protein for fertility
Why spreading protein throughout the day matters
When you eat your protein is just as important as how much you eat. Not skipping meals and spreading protein evenly across meals helps keep blood sugar stable, which in turn supports hormones, consistent energy, and reduced cravings. For women with PCOS or insulin resistance, this approach can be particularly powerful.
Pre- and post-workout protein for fertility optimization
Including protein around workouts also offers benefits. A protein-rich snack or meal before or after exercise supports muscle repair, enhances insulin sensitivity, and contributes to overall metabolic health, all of which play a role in reproductive function.
Evening protein intake and sleep/hormone connection
For some, a light protein-based snack in the evening can do more than just keep hunger at bay. It can actually support your sleep and hormones overnight. Protein provides amino acids like tryptophan, which is a precursor to serotonin and melatonin, the neurotransmitters that help you relax and drift off to sleep. Some examples include turkey, a hardboiled egg, almond butter, or pumpkin seeds.
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Practical ways to get enough protein
Fertility-friendly meal ideas
Getting enough protein doesn’t have to feel overwhelming. Starting the day with a protein-rich breakfast sets the tone, think smoothies blended with collagen and nut butter, or scrambled eggs with veggies.
Snacks are an easy opportunity to sneak in extra protein too: Greek yogurt, hummus with veggie sticks, or a handful of nuts can keep blood sugar steady between meals.
Dinner is a great place to combine plant and animal proteins, like grilled salmon over a quinoa and lentil salad, or chicken paired with roasted chickpeas and veggies. Couples trying to conceive can make meal prep a shared project. Batch cooking proteins like chicken, lentils, or hard-boiled eggs means there’s always something on hand to build a quick, fertility-friendly meal. It’s a simple but powerful way to stay consistent together.
FAQs about Protein, Fertility, and Pregnancy
Can too much protein harm fertility?
Like many nutrients, protein follows a U-shaped curve—too little can be harmful, but consistently consuming excessive amounts may also pose risks. For example, very high intakes of protein have been linked to ovulatory infertility in some studies. The key is finding the right balance. Most people will meet their needs by staying within the ranges outlined earlier, adjusting for body weight and activity level. If you’re considering significantly higher protein intakes, it’s best to do so under the guidance of a practitioner who can monitor your diet and lab markers. That way, you can safely optimize your nutrition without tipping into excess.
What if I’m vegetarian or vegan?
It’s absolutely possible to meet your needs. Combining legumes, nuts, seeds, whole grains, and (if included) eggs or dairy provides a complete amino acid profile. See our WeNatal vegetarian and vegan fertility nutrition blog for more tips.
Is collagen protein enough during pregnancy?
Collagen is fantastic for supporting joint health, skin elasticity, and connective tissue. That said, collagen is not a complete protein. It’s rich in amino acids like glycine, proline, and hydroxyproline, which become conditionally essential during pregnancy. By that we mean, glycine becomes especially critical because your body may not produce enough to support the increased collagen demands of an expanding uterus and stretching skin during late gestation.
Does protein help with gestational diabetes?
Yes, higher protein intake can support blood sugar stability, which may lower the risk of developing gestational diabetes. For women already diagnosed, pairing protein with fiber and healthy fats at each meal is one of the most effective strategies for keeping blood sugar steady.
What are the best protein powders for pregnancy?
The best protein powders for pregnancy are third-party tested for safety, free of unnecessary additives, artificial sweeteners or fillers, and matched to your dietary preferences—whether whey, plant-based, or collagen blends.
A note from WeNatal on protein for fertility & pregnancy
At WeNatal, we believe protein is more than a nutrient, it’s the foundation for fertility, pregnancy, and postpartum recovery. From building hormones like thyroid, insulin, and growth hormone, to supporting egg and sperm quality, to nourishing a growing baby and healing after birth, protein truly underpins every stage of the journey.
Prioritizing protein doesn’t have to be complicated. It’s about small, consistent choices, and pairing complete proteins with colorful plants, adding a scoop of clean collagen or whey to your morning smoothie. These choices fuel not only your body but also the future you’re building.
We created WeNatal with this in mind: science-backed prenatal supplements and resources designed to meet the unique needs of both women and men. And we’re just getting started—more tools, recipes, and supportive products are coming soon to make nourishing your fertility and pregnancy journey even easier.
Protein and fertility, protein and pregnancy, and even protein and sperm health are inseparable. When you give your body the building blocks it needs, you’re laying the strongest possible foundation for conception, a healthy pregnancy, and recovery after birth.
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