Protein is a fundamental nutrient that supports every stage of health, including reproductive health and pregnancy. While we often think of it in the context of fitness and muscle mass, protein plays a much broader role in maintaining hormonal balance, supporting conception, and promoting healthy pregnancy outcomes. Hereβs the (protein) scoop on why itβs essential, how much you need, and how protein can impact fertility and pregnancy. What is protein, and why is it so important? Protein is an essential macronutrient (like fat and carbohydrates) composed of amino acids, building blocks that create and repair tissue, produce enzymes and hormones, and maintain key physiological functions. Because our bodies can't product all the amino acids we need on their own, we need protein from our diet. (The essential amino acids are: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine. It's best to avoid protein- (or even single amino acid) deficiencyβit can lead to muscle wasting, impaired immune function, anemia, or changes in red blood cell function. Getting adequate (and well-rounded) protein intake is an essential part of health and well-being.Β What does protein do? Builds and repairs tissues, including muscles, skin, and bones Produces enzymes and hormones, which are essential for signaling, communication, and normal cellular functioningΒ Supports immune function Transports nutrients throughout the body to target tissues and organs (like the nervous system and liver)Β How much protein do you need? The minimum daily requirement for adults is 0.8 grams per kilogram of body weight. But, for optimal healthβespecially if youβre physically active, trying to conceive, or pregnantβ1.2 to 1.6 grams per kilogram of body weight is recommended. Because our metabolic demand (the body's energy requirement) is higher in these states, your body is working extra hard, and it needs more protein to function. What do I need to know about protein and fertility? Protein intake is important all the time, but especially if youβre trying to conceive or prioritizing your reproductive health.Β How does protein affect female fertility? For women, low protein intake is linked to ovulatory dysfunction and increased risk of anovulation (no ovulation). Specifically, focusing on plant-based sources of protein can help; diets emphasizing plant-based proteins, such as the Mediterranean diet, are associated with improved fertility outcomes.Β The benefits of protein for fertility: Menstrual cycle regularity and hormonal balance Adequate nutrient reserves for pregnancy Maintenance of muscle mass and a healthy metabolism Preparation for the increased demands of pregnancy How does protein affect those with PCOS? Protein intake is extra important if you have polycystic ovary syndrome (PCOS). Studies show that prioritizing protein if you have PCOS can improve metabolic parameters that are closely linked to fertility outcomes. This includes supporting weight loss, reducing body fat, and improving glucose metabolism. Focusing on more than 30% of total caloric intake from protein sources can help manage PCOS symptoms and improve reproductive outcomes.Β How does protein affect male fertility? Protein intake is also needed for male fertility health, but it's also important to focus on where that protein comes from. Diets high in processed meat are associated withΒ poorer semen quality and morphology, while diets high in fish, poultry, and plant-based protein sources are associated with improved sperm count and morphology.Β Can protein powder cause male infertility?Β The short answer? Noβthere is no established association between protein powder use and male factor infertility. The most relevant human data come from a cross-sectional study of young men in Denmark, which found that protein powder use is not linked to poor sperm health. Instead, using protein powder can help you reach your daily protein goals, which can be a safe and effective way to help you as you try to conceive.Β What are some high-protein foods? So, how to get 100-plus grams of protein per day? The answer, not surprisingly, is from your diet. Ideally, youβd consume about 20 to 30 grams of protein at every meal, complemented by protein-rich snacks, and from a combination of animal and plant sources.Β Animal-based protein sources: Eggs: 6 to 8g per large egg Chicken breast: 23g per 3 ounces Ground beef: 22g per 3 ounces Pork chops: 20g per 3 ounces Salmon: 24g per 3 ounces Greek Yogurt: 8 to 10g per cup Cheese: 6 to 8g per 1oz Plant-based protein sources: Edamame, unshelled and boiled: 15g per 1.25 cup (193g) Tofu, firm: 11g per 4 ounces Quinoa, cooked: 8g per 1 cup Sunflower seeds: 6g per 1/4 cup Cashews: 5g per 1/4 cup Spinach, cooked: 5g per 1 cup Hummus: 4g per 1/3 cup (60g) Should I use a protein powder? Supplementing with protein powder is a safe and easy option to help achieve your daily protein requirements (yes, even when actively trying to conceive or pregnant). When choosing a protein powder, there are several factors to consider: Protein content: Look for products that contain 20 to 40g of protein per serving. Studies show this amount is effective for muscle protein synthesis and recovery after exercise.Β Simple ingredients: Choose protein powders with minimal additives and no added herbs, especially if you are pregnant or trying to conceive. Type of protein: Whey protein is the most researched and commonly recommended type. However, plant-based options like pea, rice, or hemp protein can also be effective, particularly for those with dairy sensitivities or following a vegan diet. How does protein affect pregnancy?Β Getting enough protein is essential for healthy pregnancy outcomes, and the requirements increase during pregnancy. It rises from a minimum of 1.2g per kg/day in early pregnancy to 1.52g per kg/day in late pregnancy to meet the demands of rapid fetal growth and maternal adaptation. Not getting enough protein (less than 60 grams per day) is linked with lower infant birth weight.Β Amount matters, but so does the type of protein. Animal protein intake, particularly from red meat, in the second trimester of pregnancy has been associated with an increased risk of gestational diabetes mellitus (GDM). Opt for lean animal protein sources like fish, poultry, and eggs.Β Plant-based proteins, especially from nuts and legumes, have been associated with a lower risk of GDM.Β The takeaway? Aim for at least 60 grams of protein per day, and prioritize lean-animal and plant-based options (AKA, avoid red meat) while pregnant.Β Why is protein in urine during pregnancy bad?Β Rest easyβthe presence of protein in the urine (proteinuria) is not related to dietary protein intake. Instead, it can be an indicator of kidney dysfunction, most commonly due to preeclampsiaβa condition involving high blood pressure.Β If untreated, preeclampsia can progress to eclampsia, HELLP syndrome, and acute kidney injury, as well as fetal complications including fetal growth restriction, preterm birth, and low birth weight. Protein in the urine and sustained hypertension in pregnancy are important findings that warrant close monitoring and intervention to prevent progression to serious maternal and fetal complicationsβbut they arenβt caused by the protein you eat. Rather, pre-eclampsia should be monitored for in individuals who possess known risk factors, including a previous pregnancy with pre-eclampsia, chronic hypertension, diabetes, chronic kidney disease, obesity, advanced maternal age, mulitples pregnancy (ex., twins), and pre-existing autoimmune disease.
