Proteins: Essential Allies for Fertility, Pregnancy, and the Postpartum Period

Along with carbohydrates and fats, proteins form the foundation of your diet. They are essential to the structure of all your body's tissues and are vital for the production of its enzymes, hormones, neurotransmitters, and antibodies. Simply put, proteins provide your body with energy! 

Organised in chains, the basic unit of proteins is the amino acid, of which there is a wide variety. Nine of them are "indispensable" and must be supplied daily through diet — these are the essential amino acids (2). 

The amino acid composition of proteins is crucial for evaluating their nutritional quality, which is based on their ability to meet essential amino acid requirements. These amino acids are indispensable for the growth, repair, and maintenance of your body (3).

• In general, animal protein sources are considered to be of higher quality, as they provide all 9 essential amino acids, on the other hand, plant proteins that are sometimes deficient in lysine or methionine (2). 
• Secondly, the quality of proteins is determined by their bioavailability and digestibility. The DIAAS (Digestible Indispensable Amino Acid Score) is a method used to determine the digestibility of dietary proteins and is expressed as values below or above 100. Animal proteins tend to have higher DIAAS scores compared to plant-based proteins.

Where to find them? 

The main sources of protein are plant-based foods such as legumes, cereals, and nuts (57% of daily intake), followed by animal-based foods such as meat (18%) and dairy products (10%) (4). 

Whatever the source of the proteins you consume, they are broken down and transformed into new proteins in your body! There is a permanent process of protein turnover! 

For a balanced protein diet, it is recommended to favour animal sources from free-range, grass-fed animals, preferably organic. Moreover, meat from free-range farming contains fewer harmful substances such as antibiotics and inflammatory compounds linked to animal stress. 

For plant proteins, however, it is recommended to combine sources, as most of them do not provide all essential amino acids. For example, seeds (chia, flax, etc.) and peanuts may be lacking in lysine but are rich in sulphur-containing amino acids and tryptophan, whereas legumes (chickpeas) are rich in lysine but low in sulphur-containing amino acids and tryptophan. By thoughtfully combining plant protein sources, it is possible to ensure a complete intake of essential amino acids in the diet.

Within your body, the bioavailability and metabolism of amino acids are essential for the physiological processes of reproduction, such as gamete formation, fertilisation, egg implantation and the development of your baby's pregnancy. More specifically, proteins are involved in the structure and health of reproductive cells, as well as in follicular development, hormonal regulation and the transport of nutrients needed for reproductive processes (5).

The relationship between protein intake and female fertility is an evolving field. While the precise mechanisms remain poorly understood, a growing body of research emphasises that a balance between animal and plant proteins during the pre-conception period would improve fertility in both women and men (6).

To stimulate ovulation, the " Fertility Diet " recommends increasing the intake of plant-based proteins (legumes, nuts, tofu) and reducing the intake of animal proteins without eliminating them entirely. A study in women also showed that plant protein consumption reduces the risk of anovulatory infertility, whereas animal proteins increase it — significantly so for women over 32 (7,8). 

Other research has demonstrated a correlation between a diet high in animal protein and reduced testosterone levels in healthy women, highlighting the link between protein intake and androgen hormone synthesis (6).

Conversely, studies have shown that women with a protein deficiency may be more prone to fertility problems, including ovulation issues, intrauterine growth restriction and low birth weight in newborns (9).

By providing a daily intake of essential amino acids, the balance between animal and plant proteins supports the hormonal balance essential for fertility. They give the body a real boost, like a fertility supplement. 

Pregnancy is associated with an increased rise in the nutritional needs of the mother, and proteins are no exception. Supporting the healthy growth and development of the baby as well as the development of maternal tissues (heart, blood, breasts, uterus) and the supporting tissues of the foetus (placenta, extra-embryonic membranes), the mother's protein requirements increase (10). 

Studies on protein turnover within the body have shown that it remains similar in pregnant women in early pregnancy and in non-pregnant women. Nevertheless, an absolute increase of 15% and 25% in protein synthesis occurs during the 2nd and 3rd trimesters respectively, suggesting the need for an adequate dietary protein intake to ensure a healthy pregnancy (11). 

Amino acids play distinct but essential roles during pregnancy. Arginine, glutamine, tryptophan and taurine, for example, have a crucial role in the growth, development and survival of the foetus, while ornithine and proline regulate gene expression, protein synthesis and angiogenesis (the formation of blood vessels). During pregnancy, the amino acid glycine becomes "conditionally indispensable", as its production by the placenta does not constitute a sufficient source of glycine for the foetus (12). 

A few tips and recommendations: 

A balanced diet providing high-quality proteins is essential to support maternal and foetal health during this critical period. Equally, a balanced protein intake is important to help prevent intrauterine growth restriction and the risk of low birth weight.

Recommendations regarding protein consumption vary throughout pregnancy, with adjustments needed to meet growing requirements. Whilst EFSA suggests a daily protein intake of 12% during the 3rd trimester of pregnancy and 10% during the preceding trimesters, these recommendations are well below the needs assessed in studies. Compared to the recommended average protein requirement for women (0.88 g/kg/day), the estimate in early pregnancy is 39% higher and that in late pregnancy 73% higher! 

In the event of sport and pregnancy, and depending on the intensity of physical activity, your needs may be even higher. 

Thus, protein intake should be 79 g/day during the first part of pregnancy and 108 g/day during the second.

A protein intake that is too low may have consequences for your health and that of your baby… It has been shown that insufficient protein consumption in the 1st trimester could be a higher risk factor for gestational diabetes (13). Meanwhile, another study highlighted an association between a protein intake that is too low during pregnancy and a low birth weight in the newborn (14). 

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After childbirth, proteins continue to play a crucial role in your body's recovery and in reducing the inflammation associated with delivery (15). They help rebuild muscle tissue and restore energy, supporting you in regaining your vitality after the effort of childbirth. They are a post-partum food supplement of choice. Furthermore, during breastfeeding, dietary proteins are essential for producing nutrient-rich breast milk, supporting the healthy growth and development of your infant. 

More specifically, collagen — a major component of bones, bone marrow and connective tissues — is an essential structural protein in the recovery process after childbirth. It contains amino acids such as glycine (16), glutamine (17) and proline (18), which are involved in immune function, muscle repair, anti-inflammation and wound healing. Studies have shown the benefits of collagen, including a reduction in post-partum joint pain (19). 

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It is important for women during the post-partum period and while breastfeeding to maintain an adequate protein intake to support their own health and that of their breastfed baby. A variety of protein sources, both animal and plant-based, can help meet the increased nutritional needs during this period of transition.

To find out more on the subject, read our article post-partum nutrition.

During breastfeeding, protein requirements are approximately twice as high as the average nutritional recommendations for women, aimed at supporting the baby's growth and immune development. Although the protein concentration in breast milk is not affected by the mother's diet, it is essential to maintain adequate intake to support the preservation of maternal skeletal muscle (20). 

Amino acids play a crucial role in the infant's immune development. In particular, free glutamine and glutamate in human breast milk account for nearly 70% of the free amino acid content. Their increase during the first three months of lactation is positively correlated with infant growth, suggesting important functions in their development. These amino acids are primarily used by the newborn's intestines and exert a range of beneficial effects, including promoting intestinal cell growth, strengthening the intestinal barrier, and anti-inflammatory effects that may contribute to protection against allergies and infections in newborns (21).

When protein intake is insufficient, your body may struggle to maintain its normal biological functions. This can lead to loss of muscle mass, reduced alertness, mood disturbances or general fatigue. Indeed, proteins, which are involved in neurotransmitter synthesis, also play a role in regulating your mood and energy levels (22).

Furthermore, a dietary protein deficiency can contribute to poor growth, cardiovascular problems, an increased risk of infectious diseases, hair loss and breakage, or even skin atrophy. By impairing the absorption, transport and storage of essential nutrients (vitamins, minerals, amino acids, glucose, fatty acids), protein deficiency can also cause deficiencies in other nutrients such as vitamin A and iron (23). 

Proteins play a fundamental role in women's reproductive health, from conception through to breastfeeding. A balanced, protein-rich diet can support fertility, contribute to a healthy pregnancy and promote maternal and infant wellbeing during the postpartum period and while breastfeeding. By understanding the importance of proteins at every stage of your motherhood journey, you can take the right steps to support your health and that of your baby.

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