Pregnancy and breastfeeding are two of the most nutritionally demanding periods in a woman's life. Amidst all the new information, focusing on foundational nutrients is key, and protein is one of the most important. It’s the essential building block for both you and your growing baby.
But how much do you really need? And are protein powders a safe and helpful addition to your diet during this special time?
This guide, grounded in Australian health guidelines, will provide the clear, simple answers you need to feel confident about your protein intake during pregnancy and beyond.
Key Takeaways
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Increased Needs: Protein requirements increase significantly during the second and third trimesters of pregnancy and even further during breastfeeding.
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Essential for Growth: Protein is crucial for the development of your baby’s organs, tissues, and brain, as well as supporting your own body’s changes.
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Food First: Prioritise whole-food protein sources like lean meat, poultry, fish, eggs, dairy, legumes, and tofu.
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Supplements Can Help: A clean, high-quality protein powder with minimal ingredients can be a safe and convenient way to meet your increased needs, especially when experiencing nausea or food aversions.
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Choose Wisely: Opt for protein powders free from artificial sweeteners, fillers, and stimulants. Always check with your doctor or dietitian before adding any new supplement to your routine.
Why is Protein So Important During Pregnancy?
Think of protein as the primary construction material for new life. Every cell in your baby’s body, from their tiny heart to their brain, is built from the amino acids found in the protein you consume.
For Your Baby's Growth
Sufficient protein intake is directly linked to healthy fetal development. It supports the formation of:
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Organs and Tissues: Including the brain, heart, and lungs.
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Muscles and Bones: Creating the framework for a strong, healthy body.
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Hormones and Enzymes: Which regulate countless bodily functions.
For Your Body's Needs
Your body is also working overtime. Protein is vital for your own health and comfort during pregnancy, helping to:
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Support the growth of the placenta and amniotic fluid.
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Increase your blood volume to supply oxygen and nutrients to the baby.
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Build and repair maternal tissues, including the uterus and breasts.
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Prepare your body for the demands of labour and recovery.
How Much Protein Do You Need? An Australian Perspective
The Australian Government's National Health and Medical Research Council (NHMRC) provides clear Recommended Dietary Intakes (RDI) for protein. These needs increase as your pregnancy progresses and are highest during breastfeeding to support milk production.
| Stage | RDI (grams per kg of pre-pregnancy body weight) | Example (for a 65kg woman) |
| Non-Pregnant | 0.84 g/kg | 55 g/day |
| Pregnancy (1st Trimester) | 0.84g/kg | 55 g/day |
| Pregnancy (2nd & 3rd Trimester) | 1.0 g/kg | 65 g/day |
| Breastfeeding | 1.2 g/kg | 78 g/day |
Source: NHMRC, Nutrient Reference Values for Australia and New Zealand (2017).
It’s clear that from the second trimester onwards, your protein needs can be up to 40% higher than usual.
Best Food Sources of Protein
Meeting these needs starts with a balanced diet. Aim to include a variety of high-quality protein sources in your meals and snacks:
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Lean Meats: Chicken breast, lean beef, lamb.
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Fish: Low-mercury options like salmon, sardines, and barramundi.
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Eggs: A nutritional powerhouse, rich in protein and choline.
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Dairy: Greek yoghurt, cottage cheese, milk.
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Legumes & Lentils: Chickpeas, black beans, lentils are excellent plant-based options.
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Tofu & Tempeh: Versatile soy-based proteins.
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Nuts & Seeds: Almonds, walnuts, chia seeds, and hemp seeds.
Are Protein Powders Safe During Pregnancy and Breastfeeding?
This is one of the most common questions we hear, and the answer is a confident yes—provided you choose the right one.
A high-quality protein powder can be an incredibly convenient tool for expectant and new mothers. It can help you:
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Meet Your Targets: Easily bridge the gap if you're struggling to eat enough.
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Combat Nausea: A simple shake or smoothie can be much easier to stomach than a full meal when dealing with morning sickness.
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Boost Recovery: Provide the necessary building blocks for postpartum healing.
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Save Time: Offer a quick, nutritious option when you're busy and tired.
The key is safety and purity. Your focus should be on clean, simple, and transparently-sourced products.
How to Choose a Pregnancy-Safe Protein Powder: The True Protein Way
When evaluating a protein powder, simplicity is your best friend. Here’s what to look for and what to avoid.
What to Look For:
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A Minimal Ingredient List: The fewer ingredients, the better. Look for protein as the main component, with natural flavours and a natural sweetener like stevia or thaumatin.
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No Unnecessary Additives: Your body doesn't need artificial colours, fillers, gums, or preservatives.
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A Complete Amino Acid Profile: This ensures you're getting all the essential building blocks. Both whey and a quality plant-based blend provide this.
What to Avoid:
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Artificial Sweeteners: Avoid sucralose (955), aspartame, and acesulfame potassium (Ace-K).
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Added Vitamins, Minerals, or Herbal Blends: While these might sound beneficial, it's best to get your micronutrients from your prenatal vitamin and diet to avoid exceeding recommended daily limits.
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Stimulants: Pre-workouts or fat-burners containing caffeine or other stimulants are not suitable for pregnancy.
Our Recommendations for You
At True Protein, our philosophy has always been centred on purity and transparency, making our core range an excellent choice for this life stage.
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True Plant Protein: If you are dairy-free, vegan, or simply prefer a plant-based option, this is the perfect choice. Our unique blend of Australian faba bean, pumpkin seed, and yellow pea protein delivers a complete amino acid profile and is known for being gentle on the stomach.
Disclaimer: While our core protein powders are considered safe due to their minimal and natural ingredients, we always recommend you consult with your doctor, obstetrician, or an Accredited Practising Dietitian before adding any new supplement to your routine during pregnancy or breastfeeding.
In Summary: Nurturing You and Your Baby
Meeting your protein needs during pregnancy and breastfeeding is a fundamental act of self-care that directly supports the healthy development of your baby. By focusing on a diet rich in whole foods and supplementing smartly with a clean, high-quality protein powder when needed, you can feel confident you’re providing the best possible foundation for you both.
Listen to your body, prioritise nutrient-dense foods, and don't hesitate to seek guidance from healthcare professionals to support you on this incredible journey.
References
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National Health and Medical Research Council. (2017). Nutrient Reference Values for Australia and New Zealand. Retrieved from https://www.nrv.gov.au/nutrients/protein
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Healthdirect Australia. Nutrition in pregnancy. Retrieved from https://www.healthdirect.gov.au/nutrition-in-pregnancy
