You are living through one of the most wonderful moments in life: you are about to have a baby.
For sure you are experiencing a roller-coaster of emotions: excitement, worry, feel overwhelmed…
Or maybe you have already gone through it and you know that the best advice is to try and enjoy every day of this very special time.
Nutrition is one of the sciences that is constantly evolving.
Today we know that the protein, which are so important for proper functioning of our bodies, turn even more important during the pregnancy and post partum.
Why? Because they play an important role in the development and the health of the baby and are responsible for the mum feeling strong and well nourished.
PROTEINS: WHAT ARE THEY?
Let’s start from the beginning.
What are proteins?
We are talking about nutrients formed by one or many amino acid chains.
There are many protein types and can be of animal or vegetable origin.
We also fine, simple or complex proteins, depending on they composition.
Being made out of amino acids, they are pillars of human cells.
We can say that proteins are the ‘builders’ of our body as they build up and repair our organism.
The protein serves to build new structures and repair those that are deteriorating.
In the formation of the baby, they serve to form tissues, muscles, and bones, to develop the brain and support the formation of the endocrine system.
Además, durante el embarazo también aseguran el correcto crecimiento de la placenta.
WHAT HAPPENS IF YOU DON'T CONSUME ENOUGH PROTEIN DURING PREGNANCY?
The lack of protein during pregnancy can demonstrate itself as an extreme fatigue.
What’s more, not enough protein intake turns into the the well-known sweet “cravings.
When there is a deficit of protein, the baby’s muscle and join development may also suffer.
AND AFTER THE BIRTH?
After the birth, your body is recuperating from the physical and psychological trauma it ha suffered, as well as producing large amounts of milk.
This all leads to fatigue, where the protein intake has a very important role of helping you get your strengths back.
THE ADEQUATE QUANTITY
If non-pregnant woman needs 45-60 grams of protein daily, during pregnancy this need doubles to 80-100 grams recommended daily.
Vegetables are a rich source of protein, such as peas, soybeans, beans, chickpeas or lentils, dried fruits, walnuts and seeds.
The animal-based protein recommended during pregnancy and postpartum are lean beef skinless pork, lamb or chicken (no skin), fish such as salmon, mackerel, anchovies or sardines and other animal products such as milk, cheese, yoghurts or eggs.
Just so that you have an idea, on average, whit meats have 20 grams of proteins in 100 gram serving, the same as 150 grams of fish, 2 eggs, or a plate of vegetables.
Vegetable protein have an added benefit to those of animal origin, in that they are full of fibre and low in fat.
Also, they include minerals, vitamins, and help reduce cholesterol as well as regulate the glycemic index.
That is why it is advisable that during pregnancy, you increase significantly the quantity of vegetables consumed.
And if you eat animal protein, make sure it’s of good quality.
WHAT IF I AM VEGAN?
In this case, it is important to add during the pregnancy and after the birth a protein supplement and to increase the consumption of products made out of fermented soya such as tempeh or tofu.
Apart from the vegetables, other products rich in protein are peanuts, peas, oats, edamame, quinoa, or millet.
AN EFFICIENT SUPPLEMENT
Whether you are a vegan or not, an efficient way of consuming more protein is by investing in a protein supplement.
In our Green Vida store, you will find an ideal protein for this phase of your life: the Raw Pregnancy from Amazonia brand.
This special formula includes all of the essential nutrients for pregnant, breastfeeding women, and even those trying to conceive.
The Raw Pregnancy includes 24 grams of vegetable protein, organic and fermented, as well as 14 vitamins and minerals.
This way you can ensure in just one dose the extra protein and other essential nutrients such as zinc which helps your fertility, iron, folate, and vitamin D, essential for the development of a healthy baby.
You can choose from vanilla and chocolate flavour and you can add to smoothies or lattes.
Now that you know how important the protein intake in for the health of your baby, all you need to do is ensure that you take enough of it every day. Most importantly, the best thing you can do for your baby right now, is enjoy every step of this journey, eat well, rest well and talk to your little one..