Childbirth has been likened to running a marathon and in my mind it is a pretty incredible accomplishment and there are so many benefits of protein postnatally!
Good nutrition postpartum is paramount for your rehabilitation and recovery.
I know I go on about protein like its going out of fashion but you need to think about protein a bit like Lego, it is the building bricks for your body, and after supporting your baby’s growth for 9 months and now producing breast milk, it is necessary to replenish yourself.
The daily protein intake recommendations vary depending on what you read and at this point I wouldn’t really recommend anyone to be tracking exactly what they are eating (this can however be very useful later on when you might be trying to shed some post baby excess) but I try to encourage my clients to eat a little protein with every meal.
From eggs for breakfast, to skyr yoghurt mid morning to a chicken wrap at lunch, keep it simple!
Protein will help with your recovery, it will help are you begin to exercise to build strength plus it is likely to keep you fuller for longer.
If you are vegan or vegetarian it isn’t an issue you can still gain plenty of protein from things like legumes, nuts, beas and whole grains which also help to provide you with essential vitamins, minerals and fibre.
When choosing your meat try to opt for the lean versions, often a little more expensive but always worth it if you can.
Breastfeeding requires a few extra calories too, so make sure you are eating enough.
I recommend having healthy snacks throughout the day to avoid blood sugar slumps and to help keep your energy levels up. Try some of the list below to get the benefits of protein postnatally.
High Protein Breakfast Ideas:
- Eggs
- Chicken Sausages (my favourite are the Heck ones)
- Bacon Medallions
- Omelette
- Pancakes (made with eggs, banana, oats and milk)
High Protein Snacks:
- Nuts
- Graze Boxes
- Eat Natural Bars (the protein packed one is a good one for higher protein)
- Skyr Yoghurt
- Boiled eggs
High Protein Lunch:
- Warburtons Protein Thins or Bagels
- Anything with a helping of tuna, chicken, beef
High Protein Dinners:
- Vegetables with meat or fish
- Stir fry with meat or fish
- Rice with meat or fish
Although I don’t recommend tracking your calories etc in the early days I do recommend planning what you are going to eat in advance. This can take a little bit of time and effort at the weekend (or whenever you do your planning) but will reduce the effort when it comes to shopping and upon deciding what to have each day.
All postnatal MOT clients will be offered a meal planner to take home!
