Why Most Pregnant and Postpartum Women Need Extra Protein and How to Get It Cleanly

Why Protein is Crucial During Pregnancy & Postpartum

Protein is the building block of life—it provides the amino acids your body needs to create tissues, muscles, and cells. During pregnancy, protein supports your baby’s growth and development, particularly in the second and third trimesters. It helps form everything from muscles to organs, and even contributes to brain development.

Postpartum, your body relies on protein for recovery. Whether you’ve had a vaginal delivery or a C-section, childbirth is physically demanding. Protein helps repair tissues, reduces inflammation, and supports muscle recovery. For breastfeeding moms, it also plays a critical role in milk production, as breast milk is rich in protein.

How Much Protein Do You Need?

The recommended dietary allowance (RDA) for pregnant women is 71 grams of protein per day, but many experts recommend aiming higher. Research suggests that pregnant women, especially in the later stages, may need closer to 90–100 grams daily to meet the demands of a growing baby.

Postpartum needs can remain elevated, particularly if you’re breastfeeding. Breastfeeding moms lose approximately 20 grams of protein daily through milk production, making it crucial to replenish those stores.

Are You Getting Enough Protein?

It’s easy to fall short on protein, especially during pregnancy or postpartum when you’re juggling fatigue, nausea, or a busy schedule. Signs of insufficient protein intake include:

• Persistent fatigue

• Slow wound healing

• Hair loss or thinning

• Muscle weakness or loss

• Decreased milk supply for breastfeeding moms

If you’re experiencing any of these, increasing your protein intake could make a big difference in how you feel.

Why Clean Protein Matters

Not all protein sources are created equal. While it’s possible to meet your protein needs through whole foods like lean meats, eggs, and legumes, protein powders can be a convenient and reliable way to fill the gap—especially for busy moms.

However, many protein powders on the market are loaded with artificial sweeteners, gums, fillers, and inflammatory oils. These ingredients can cause bloating, digestive discomfort, and inflammation—things you don’t need while your body is already under stress.

This is why clean protein powders are a game-changer. They provide a high-quality protein source without the unnecessary additives, making them safe and effective for pregnancy and postpartum.

The Benefits of Protein for Postpartum Recovery

After delivery, your body goes through a significant healing process. Protein aids in:

• Tissue Repair: Healing wounds and rebuilding muscle.

• Energy Levels: Providing sustained energy to combat postpartum fatigue.

• Hormonal Balance: Supporting the production of essential hormones.

• Milk Supply: Meeting the high protein demands of breastfeeding.

By prioritizing protein, you give your body the tools it needs to recover and thrive during this demanding stage of life.

Two Clean Protein Options to Support Your Journey

If you’re looking for a convenient way to boost your protein intake, here are two clean, mom-approved options:

1. Equip Protein Powder

Equip’s protein powder is made from 100% grass-fed beef, offering a clean, whole-food protein source. Each scoop provides 20 grams of protein, along with collagen to support skin elasticity (hello, stretch marks!), joint health, and gut integrity. It’s free from artificial ingredients, making it a safe and nourishing choice for moms.

You can save 15% on Equip with my affiliate link here.

2. Just Ingredients Protein Powder

Just Ingredients protein powder is a plant-based option made with simple, natural ingredients. It’s free from artificial sweeteners, gums, and fillers, and delivers 20 grams of protein per serving. Some flavors even include added adaptogens to support stress resilience and energy.

You can save 10% on Just Ingredients with discount code: holisticheidi

Both options are versatile—you can mix them into shakes, oatmeal, or even baked goods for an easy protein boost.

How to Incorporate More Protein Into Your Diet

Here are some tips to hit your protein goals without overcomplicating your meals:

• Breakfast: Add a scoop of protein powder to your morning smoothie.

• Snacks: Keep hard-boiled eggs, Greek yogurt, or protein-packed energy balls on hand.

• Meals: Incorporate lean meats, fish, or legumes into lunch and dinner.

• Desserts: Use protein powder to make healthy, satisfying treats like protein brownies or mug cakes.

Takeaway: Prioritize Your Protein

Pregnancy and postpartum are times of incredible transformation, and your body needs the right support to thrive. By prioritizing high-quality protein, you can improve your energy, recovery, and overall well-being—and give your baby the best start possible.