What is a healthy weight gain during pregnancy?
During pregnancy, rates of weight gain will vary across women. For women who are within a healthy weight range at conception, around 400-500g/week is recommended. These recommendations are different for women outside of the healthy BMI rage of 18.5-25, and a woman should seek personalised advice about what is healthy for them.
How much extra energy to women need while breast-feeding?
The production of milk is an energy-intensive activity for the female body to undertake! As such, extra nutrition needs to be eaten while breastfeeding to ensure mum and bub are well fed. The energy recommendations on top of usual intake while breastfeeding is:
0-6 months: An additional 500 calories per day
7-9 months: An additional 400 calories per day.
How much protein is required while breastfeeding?
While breastfeeding it is estimated that women only need an additional 20g per day to meet the demands of milk production. It is recommended that protein needs are met through foods that are rich in protein such as lean meats, eggs, dairy, fish, legumes, soymilk, and tofu.
The Australian recommendation for protein during lactation is 1.1g/kg body weight. This can generally be met through a healthy balanced diet. Protein-rich foods include lean meats, eggs, fish, dairy, legumes, soymilk, and tofu.
However, using a protein supplement can be useful for women who are finding it difficult to meet their daily needs- i.e. have no hands available to feed themselves while carrying a baby around! This is also a consideration of women who follow a plant-based diet, as protein requirements can be difficult to meet consuming plant-based sources.
It is important to discuss totally daily protein intake, and where a protein powder might fit in with a registered dietitian. It is also important to ensure you are aware of the safety policies that are in place with any supplement, as contamination can be a risk with any supplements. Body Science takes product safety very seriously and has well-established relationships with its suppliers and takes all possible steps to ensure product safety.
Whey based proteins, derived from milk, contain all the essential amino acids and are easily used to boost the protein intake of smoothies and snacks. Body Science’s Whey Protein is available in major supermarkets and is naturally sweetened, naturally flavoured, and contains beneficial prebiotic fiber.
For those following a vegan or vegetarian diet, a protein that includes a blend of plant-based proteins is beneficial as it ensures all essential amino acids are present. Body Science’s Clean Protein offers a high-quality protein source from plants including pea, ancient grains, and brown rice proteins.