How much protein should you aim for during pregnancy?

According to the EFSA, protein intake should increase by 1 gram per day in the first trimester, by 9 grams in the second, and by 28 grams in the third, on top of the intake of a non-pregnant woman. To visualise what 30 grams of protein looks like, here are some indicative equivalents:Quantity needed to reach 30 g of proteinRoasted chicken breast: approximately 100 gCooked salmon: approximately 120 gCooked lentils: approximately 330 gWhole eggs: 4 to 5 eggsQuark 3% fat: approximately 430 gA tasty combination: 1 serving of Purple Power + 2 eggs + 1 large bowl of quarkThe aim is to spread intake evenly between meals and throughout the day.

Benefits of Proteins: Muscle Mass, Energy and Breastfeeding

A nutritional cornerstone of pregnancy and support for maternal mass

Protein requirements increase throughout pregnancy, reaching approximately 28 additional grams per day in the third trimester according to EFSA. Proteins, rich in amino acids, support the growth of maternal tissues and the development of the unborn child.

Supporting breastfeeding, postpartum recovery and energy

during breastfeeding, protein requirements increase by around 19 grams per day during the first six months. Rich in protein, certain foods and supplements support energy, satiety and the recovery of the maternal body.

Complementary animal and vegan plant sources

between marine collagen, pea, rice, hemp, soy, oat and oilseed proteins, varying the sources helps achieve a complete essential amino acid profile. Several Jolly Mama products, including a vegan plant-based protein powder, help meet daily protein needs.

Origin and description

Proteins are essential macronutrients for the body's functioning, made up of amino acids, 9 of which are classed as essential as they cannot be synthesised by the body.

Elles interviennent dans la structure des tissus (masse musculaire, peau, os, cheveux, ongles), dans la formation des enzymes et des hormones, dans la production d'anticorps et dans le transport de nombreuses molécules. Les besoins en quantité de protéines augmentent significativement en grossesse, en allaitement et en post-partum, périodes où elles soutiennent la croissance, la récupération, l'énergie et la lactation. La forme et la qualité conditionnent largement leurs bénéfices : profil complet en acides aminés essentiels, digestibilité, traçabilité, et qualité de la matière première.

Sous forme naturelle, les protéines se retrouvent dans une grande variété d'aliments. Les sources animales (viandes, poissons, œufs, produits laitiers) apportent une protéine complète contenant tous les acides aminés essentiels. Les sources végétales et vegan (légumineuses, céréales complètes, oléagineux, graines, soja, quinoa, sarrasin, algues) offrent souvent un profil incomplet mais deviennent complètes lorsqu'elles sont associées entre elles, comme légumineuses et céréales. Pour bien profiter des bienfaits de la protéine et soutenir l'énergie tout au long de la journée, il est essentiel de consommer des sources variées à chaque repas. La biodisponibilité dépend de la cuisson, de la matrice alimentaire et de la combinaison des aliments.

En complément alimentaire et en snack fonctionnel, les protéines se présentent sous plusieurs formes : poudres végétales et vegan (pois, riz, chanvre), collagène marin hydrolysé, barres protéinées, mélanges céréaliers enrichis. Privilégier des sources d'origine biologique si possible, à profil complet en acides aminés et sans additifs permet de bénéficier d'un apport de qualité au quotidien. C'est le choix retenu par Jolly Mama avec Purple Power, une poudre de protéine végétale vegan pensée pour la maternité à base de pois, riz et chanvre, et Mamaload, un collagène marin hydrolysé associé au cacao et à la vitamine C, intégré à la gamme collagène Jolly Mama. Vanifique, Croquantissime et Jolly Bread complètent l'offre avec des protéines végétales issues de l'avoine, des graines et des oléagineux. La quantité de protéine, l'énergie apportée et la qualité nutritionnelle sont des critères de choix essentiels.

Porridge Forever Jolly Mama – recette bio vanille, index glycémique bas, source de magnésium et fer

Banana glow

Banana and chocolate collagen snacks

12 snacks of 45g

3g of collagen and 7g of protein per snack

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Choconut power

Chocolate plant-based protein powder

5g of protein per serving (30 servings)

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Jolly Bread

Préparation pain nordique au magnésium

Enrichi en magnésium et source de protéines

2 tranches couvrent près de 50% des apports journaliers en magnésium

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Mama beef

Organic beef bone broth

6 100% organic beef bone broths

15 g of collagen per pot

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Organic chicken and apple cider vinegar broth

6 chicken bone broths or "bone broth" 100% organic

7g of collagen per pot

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Peanut Mama

Peanut granola enriched with magnesium

Highly absorbed magnesium glycerophosphate

50% of daily requirements per serving

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Porridge Forever

Organic vanilla and seed porridge

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Growth of maternal tissues and muscle mass
They support the formation of the placenta, uterus and breasts, and the maintenance of stable muscle mass during pregnancy.
Supporting breastfeeding and maternal energy
During breastfeeding, protein requirements increase to support milk production and daily maternal energy.
Postnatal muscle recovery
They contribute to tissue repair, physical recovery and support of body tissues after childbirth.
Satiety and sustained energy throughout the day
Rich in amino acids, they help prolong satiety between meals and support the body's energy nutrition throughout the day.
Supporting skin, hair and nails
Amino acids are the building blocks of skin, hair and nails, which are put under considerable strain in the postpartum period.

How does it work? (The science bit)

Proteins are made up of chains of amino acids. During digestion, enzymes in the digestive tract break them down into small fragments and then into free amino acids, which are absorbed in the intestine. Once in the bloodstream, these amino acids are used by the body to synthesise its own proteins, according to current needs: growth of maternal tissues and muscle mass during pregnancy, formation of breast milk during breastfeeding, tissue repair and support of gradual weight loss after birth, or support for skin, hair and nails.

Protein requirements and the amount needed increase significantly during maternity. According to the EFSA, recommended intakes rise by approximately 1 gram per day in the first trimester, 9 grams in the second and 28 grams in the third, on top of usual intakes. During breastfeeding, requirements increase by a further 19 grams per day for the first six months. To meet these intakes and sustain daily energy levels, variety of sources is key: each source provides a distinct essential amino acid profile.

Distinctive amino acids:

Marine collagen (Mamaload) : glycine and proline (skin, joints)

Pea protein (Purple Power): abundant lysine

Rice protein (Purple Power): methionine

Hemp protein (Purple Power): balanced profile

Eggs: complete profile

Fish, poultry : complete profiles, and omega-3 for fish

Combining complete animal protein, plant-based sources combined together and powdered supplements offers support tailored to each stage of a woman's life.

Key takeaway: Protein requirements increase by up to +28 g/day in the 3rd trimester and +19 g/day during the first 6 months of breastfeeding. Aim for 20 to 30 g per meal rather than one large dose, and vary animal, plant-based and powdered supplements for a complete essential amino acid profile.

Our sources

According to the EFSA, protein intake should increase by 1 gram per day in the first trimester, by 9 grams in the second, and by 28 grams in the third, on top of the intake of a non-pregnant woman. To visualise what 30 grams of protein looks like, here are some indicative equivalents:

Quantity needed to reach 30 g of protein

Roasted chicken breast: approximately 100 g
Cooked salmon: approximately 120 g
Cooked lentils: approximately 330 g
Whole eggs: 4 to 5 eggs
Quark 3% fat: approximately 430 g
A tasty combination: 1 serving of Purple Power + 2 eggs + 1 large bowl of quark

The aim is to spread intake evenly between meals and throughout the day.

Yes, provided you vary your sources: plant-based / vegan proteins from a single food source are rarely complete in essential amino acids, but combining them delivers a profile equivalent to animal proteins. The pea-rice-hemp blend in Purple Power is, for example, a complete profile, perfectly suited to pregnancy, breastfeeding and the postpartum period, with no compromise on protein quantity.

Yes, protein powders, whether plant-based, vegan or animal-derived, are generally very well tolerated. Plant-based and vegan proteins are sometimes better digested than whey protein by those with sensitivities. A gradual introduction allows the digestive system to adjust. Water, plant-based milk or a smoothie are all excellent ways to incorporate a daily serving.

Dietary proteins are safe for everyday consumption. In cases of kidney or liver disease, personalised advice is needed to adjust intake. Speak to a healthcare professional if in doubt, or if taking very high amounts via supplements. Also check the allergens listed on products, particularly soy proteins, tree nuts, and fish in the case of marine collagen.

Le collagène marin hydrolysé est une protéine animale particulièrement riche en glycine et en proline, utiles à la peau, aux articulations et aux tissus conjonctifs. Il s'intègre dans la routine d'allaitement ou de post-partum, comme dans Mamaload de Jolly Mama, qui associe collagène marin et vitamine C pour optimiser son utilisation par l'organisme et soutenir la peau.

En post-partum, l'idéal est de répartir les apports plutôt que de concentrer une grosse dose sur un seul repas. L'organisme assimile mieux 20 à 30 grammes de protéines à chaque prise qu'une dose unique très élevée. Intégrez donc une portion à chaque repas et collation : œufs, légumineuses, poisson, volaille, produits laitiers, oléagineux, ou snacks fonctionnels comme Banana glow. Pour un coup de pouce ciblé sur l'énergie et la récupération, une cuillère à soupe de Purple Power dans un smoothie peut s'intégrer à une routine de soutien post-partum.

Load more questions

Proteins: increased needs during pregnancy, breastfeeding and the postpartum period

Origin and description

Products containing it

Why are proteins your maternity allies?

Growth of maternal tissues and muscle mass

Supporting breastfeeding and maternal energy

Postnatal muscle recovery

Satiety and sustained energy throughout the day

Supporting skin, hair and nails

How does it work? (The science bit)

Your questions, our answers.

Proteins: increased needs during pregnancy, breastfeeding and the postpartum period

Origin and description

Products containing it

Growth of maternal tissues and muscle mass

Supporting breastfeeding and maternal energy

Postnatal muscle recovery

Satiety and sustained energy throughout the day

Supporting skin, hair and nails

How does it work? (The science bit)

Your questions, our answers.

How much protein should you aim for during pregnancy?

Are plant-based proteins as effective as animal proteins?

Are protein powders well tolerated?

Are there any precautions to be aware of with proteins?

Is marine collagen a good source of protein during the maternity period?

How can you top up your daily protein intake during the post-partum period?

Our other ingredients

Rice Protein Isolate

Pea protein isolate