Do you want to use protein powder while breastfeeding? Many women wonder how safe it is and if any brands are safe while breastfeeding—or if they might even increase milk supply. This article has everything you need to know about protein powder and breastfeeding.
If you are breastfeeding, you will want to ensure that what you are consuming is safe for your baby. Protein shakes and protein powder is items that many women use for shakes and recipes and help get in extra nutrients. But is it something you should continue to use while breastfeeding?
Can nursing mothers have protein powder?
Yes. The good news is that you can have protein powder while breastfeeding. It is a helpful way to meet high protein body needs during lactation. It is essential to get in all essential nutrients while breastfeeding- including protein.
You might attain that by eating whole food protein sources like:
- Meat
- Dairy
- Beans
- Nuts
- Fish
In some cases, that might be enough to support your milk supply, but you may need a little help. That’s where protein can come into play.
Protein powder is great in shakes and other recipes. It is a quick and easy way to meet your protein needs.
Proper nutrition is essential while breastfeeding, and if your diet primarily consists of protein shakes, chances are, you aren’t meeting your dietary needs. A
balanced diet is a healthy diet. That said, it is vital not to rely on a protein shake to meet your nutritional needs.
Many protein powders are reported to have heavy metals and unnecessary amounts of sugar, so it’s essential to be careful about what kind of protein powder you are using and choose the best choice for you and your baby. A safe protein powder should be at the top of your list.
Here is our list of the best protein powders for breastfeeding moms (in our opinion) to consider.
How much protein should you have as a breastfeeding mom?
The amount a pregnant woman needs in her second trimester on and throughout breastfeeding is about 71 grams of protein, though as some people try to shed the pregnancy weight, that amount may increase. However, focusing on getting at least 70 grams can be helpful (some believe that amount can also alleviate morning sickness during pregnancy!)
Protein is an essential nutrient that is one of the building blocks for muscle repair, and body rehabilitation often needed after pregnancy. The importance of protein for a healthy pregnancy and breastfeeding mothers cannot be understated.
Getting an adequate amount of protein in your daily diet is essential. Protein can also help to enhance your immunity as it helps create the cells that work with the immune system, which is often lessened in pregnant women and breastfeeding moms.
A breastfeeding mother does need more protein than the average woman – these vital nutrients are essential. This amount can vary depending on age and weight.
When choosing a protein powder to consume while breastfeeding, there are a few things to consider:
- The amount of extra protein you need in your diet
- If you need to avoid dairy products
- How many extra calories you need to eat while breastfeeding
- What are yours and your baby’s nutritional needs
- What vitamins you might need more of in your diet
- The Ingredient List
- Food Allergies
- Total Calorie Intake
What to look for in a protein powder while breastfeeding?
We recommend looking for a pure protein powder when you are breastfeeding since what you eat can be passed on to your baby. There are a lot of protein powders that have a ton of added ingredients that aren’t good for you or your baby.
When looking for a good protein powder, first look at the ingredient list. If it’s full of ingredients that seem artificial or processed, it might be a good idea to pass on it. It’s best to find a protein powder that says it has natural ingredients or, better yet, organic ingredients.
Here are a few things to look for
- Omega-3 Fatty Acids
- Vitamin B12
- The amount of protein – I usually recommend something that has at least 20-25 grams
- Healthy Fats
- No heavy metals
- Digestive enzymes
- Essential amino acids
- Natural ingredients
- Digestive enzyme blend
- Organic Ingredients
- Minimal Ingredients – the fewer the ingredients (and the easier they are to read) the better!
What are additional ways to get protein in your diet while breastfeeding?
Although protein shakes can be an easy way to get more protein in your diet while breastfeeding, there are plenty of other ways (that are often more nutritious foods) to get protein into your daily meal plan.
Focusing on getting whole foods can also be helpful for a well-rounded diet. Our postpartum/breastfeeding meal plan is an excellent resource for finding delicious and easy recipes.
- Lean Meats – most animal products are going to be a good source of protein. Of course, you should be careful about how much meat you consume and the types you eat – but lean meats (such as chicken breasts) can be a great source of protein.
- Oats – this is a double whammy, since they are considered a breastfeeding galactagogue.
- Eggs
- Nuts – peanut butter
- Cottage Cheese
- Greek Yogurt
- Quinoa
- Fish
- Lentils
If you are looking for great recipes designed specifically for breastfeeding moms, make sure you check out our Breastfeeding Meal Plan. It has many recipes, shopping lists, and meals laid out for you.
What ingredients to avoid?
While most protein powder is fine for breastfeeding mothers, try and stay away from powders that include:
- Extra caffeine
- Guarana
- Ginseng
- Green tea extract
- Fat-burning complexes
It also is a good idea to avoid any artificial sweeteners, such as aspartame and sucralose. It is always a good idea to get in touch with your care provider for any questions you may have about what you can and cannot have while breastfeeding, along with more customized health advice for your situation.
Is whey protein safe for breastfeeding?
The most popular type of protein powder is typically whey-based, which contains dairy proteins. However, in recent years, plant-based protein powders have become quite popular – such as those that have pea protein as their base.
I don’t have strong opinions either way. I primarily use whey protein powders myself. However, suppose you are on a vegan or plant-based diet.
In that case, your baby has an apparent allergic reaction or sensitivity to dairy (see The Ultimate Guide to Dairy-Free Breastfeeding (From a Dairy-Free Mom), a plant-based protein powder might be a better option. Thankfully, there are good protein powders in both these categories!
Can protein shakes increase the production of breast milk?
Every mother has the goal of having a healthy milk supply for her baby – and the desire to increase milk supply is something many hope to do.
Some wonder if protein shakes have the potential to increase milk production. While some protein powders have been explicitly developed for breastfeeding mothers (which you can read about below), most aren’t going to do much for your milk supply beyond providing you with calories.
Can protein shakes affect milk production negatively?
On the flip side, protein shakes can potentially harm your milk supply. If a mother has too many protein shakes and does not get enough calories from other sources, she may drop below the number of calories she needs to sustain her milk supply.
Dangers of too much protein
While protein is a vital nutrient, too much protein can be dangerous.
- One study showed a link between too much protein and increased blood pressure.
- Digestive system problems such as abdominal discomfort, indigestion, and constipation (increasing water intake can help with constipation)
- According to a study in 2016, diets where proteins replaced carbs showed an increase in weight gain (though not in diets where protein replaced fat)
- If you have a pre-existing kidney condition, too much protein can cause damage
- Calcium loss can occur from a diet high in acid-ash protein
Of course, protein in appropriate amounts should be just fine. Consult with a dietitian if you are concerned about how much you should eat.
Protein powder can be a good addition to your daily diet; it’s just important to make sure it’s good quality. We hope this post helped you find the right protein powder to use while breastfeeding.
