Everything to Know About Protein and Fertility ??

What’s for breakfast? Or lunch? Or dinner? Those are probably just some of the questions you sit with when deciding what to eat when you’re trying to conceive. Like every fertility journey, every mealtime is unique and meant to support your body, lifestyle, and dietary needs.??

Rather than depriving yourself of all of the good things that make your meals fun, try thinking of nutrition as a way to learn how to have all of your favorites in the right pairings. This week, we’re focusing specifically on how protein can fold into your everyday meals. Now let’s dive in!

How much protein should you consume in a day?

It really depends on your age, sex, weight, activity level, and overall health status. As a general rule, the Dietary Reference Intake (DRI) recommends that adults consume at least 0.8 grams of protein per kilogram of body weight every day. However, those who are TTC should consume slightly more — typically between 1 to 1.2 grams of protein per kilogram of body weight. Let's say you weigh 60 kilograms (132 pounds): Your recommended daily protein intake for optimal fertility would be between 60 to 72 grams of protein per day. Make sense?

If carbs are your favorite, try not to panic. Small changes like adding this plant-based almond & cashew milk to your coffee can make a big difference.?

How can you incorporate more protein into your diet?

You can check the box for plant-based protein when you add legumes (pinto beans, peas, edamame), whole grains (rice, quinoa, oats), nuts (almonds, pecans, cashews), seeds (sesame seeds, chia seeds, flax seeds), corn, or even brussel sprouts to your regular diet.??

But while an often-cited study out of Harvard states that plant protein may support fertility more than animal protein, that doesn’t mean you should nix animal protein altogether. Some common sources of animal protein are chicken, turkey, eggs, dairy, and red meats, such as beef, pork, and veal.

Waiter, I'll have the burger.

What's the deal with protein powder?

When it comes to protein supplements, ingredients matter. Because everyone’s body is different, this personalized protein powder supports your?specific nutrition and fitness goals. No gluten, soy, fillers, artificial flavors, colors, or sweeteners included.

What are the benefits of protein for fertility?

During the preconception period, it’s especially important to make sure your diet includes adequate amounts of protein. Protein not only plays a crucial role in the production of hormones that regulate the menstrual cycle (think LH and FSH) but it’s also needed to produce healthy eggs and sperm and to maintain proper reproductive organ function. For more on how to support your hormones for a better period, listen to this podcast episode.?

So, whether it’s adding a dollop of peanut butter to your oatmeal or a few pieces of grilled chicken to your salad, remaining conscious of your protein intake at each meal can offer peace of mind that you’re doing all you can to support your overall health and fertility. And that, to us, is a win, win.

xo,

The Rescripted Team