If you’re a regular in the weight room, you understand the importance protein plays in repairing and building muscle tissue. But do those needs change for pregnant women?
The recommended daily allowance of protein for pregnant women is between 75 grams to 100 grams. Women carrying twins, meanwhile, should get an additional 25 grams of protein, beginning at about 20 week’s gestation. That would amount to about 100 to 125 grams of protein per day.
Protein is essential for the development of the baby (especially the brain) and may help protect against preeclampsia during pregnancy. Good sources of protein include low-fat dairy products, nut butters, lean meats, eggs, soy and a good quality whey protein isolate.
Why does this matter to you? If you’re pregnant, don’t skimp on protein. If you’re weight training during your pregnancy, aim for at leats 100 grams of protein every day. Your diet should also include vitamins, minerals, fiber and healthy fats. And remember, you still need to watch your weight and get plenty of exercise!