You may be wondering is it safe to drink protein shakes while breastfeeding? Do you regularly drink protein shakes and want to know if your shake is still a safe option? Or, are you looking for good breastfeeding drinks and an easy way to add in more protein to your diet? This article will explore why protein is important for a healthy milk supply when breastfeeding and what to look for to make sure you choose protein shakes good for breastfeeding.
Drinking protein shakes while breastfeeding is generally considered to be safe. Protein is a macronutrient that is especially important for breastfeeding mothers. In fact, it is recommended by the World Health Organization to consume an extra 25g of protein per day while breastfeeding. Protein is essential in fueling your body for the production of breast milk. Protein shakes are a great way to get high-quality protein without needing to cook raw ingredients, or spend too much time in the kitchen. However, there are a few key things to consider when choosing a protein powder for breastfeeding.
Protein serves as your connective tissue’s building blocks and fosters growth. For this reason, it is important that you are consuming enough protein for your quickly growing baby. Protein shakes are safe and easy drink while breastfeeding that can help you sustain a well-balanced breastfeeding diet.
Learn more in our complete Guide to What to Eat while Breastfeeding.
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Why is Protein Important for Breastfeeding?
Consuming an adequate amount of protein while breastfeeding provides you with optimal nutrition to maintain lean tissue and ensures your milk supply provides protein for your baby’s growing tissues.
Keep in mind that protein, the “building blocks” stores and promotes muscle growth. It helps grow new cells in your baby’s organs, muscles and brain, plus aids in your own recovery postpartum.
Baby’s growth and development is especially important during the first six months of life, hence the recommendation to increase protein while nursing.
You can increase protein intake by eating foods high in protein like eggs, fish, poultry, and beans. Protein shakes are a convenient way to get more protein quickly. They can be mixed with water, milk and consumed within minutes.
Learn more about the best foods for milk supply to eat when breastfeeding.
How Much Protein Do I Need while Breastfeeding?
An increase in most vitamins and nutrients is recommended for pregnant women. This is extended when you are breastfeeding. It is recommended to eat 75g – 100g of protein daily while pregnant and breastfeeding. In comparison, a non-lactating adult is recommended to eat 45g – 65g of protein daily. (source)
Protein powders usually offer at least 18 grams of protein and can get as high as 30 grams of protein per scoop.
While most of your protein should come from whole food protein sources such as meat, poultry, eggs and nuts, it is safe to supplement with protein shakes to meet the extra protein needed while nursing. Using protein shakes as a supplement is better than as a meal replacement while breastfeeding.
This breastfeeding meal plan can give you more ideas how to get protein in throughout the day.
Protein Shakes for Weight Loss while Breastfeeding
Increasing your protein properly can help promote weight loss. This is done in various ways.
One way to help with postpartum weight loss is by snacking on high protein, low fat foods. This provides your body with optimal nutrition by eating foods high in protein without the excess calories. This will help with any weight gain associated from poor fatty foods.
This lactation shake mix is perhaps the best choice to help with losing weight while breastfeeding and keeping milk supply up.
Read my full milk dust protein powder review here.
Drinking a protein shake early in the day can both curb your appetite and provide the nutrients and calories necessary to sustain a healthy diet. Protein shakes are also an easy way to get the essential nutrients and extra calories needed for breast milk production.
Learn more about how to lose postpartum belly here.
What to look for in Breastfeeding Protein Powders
Here are some guideline that can help you choose the best protein powder for breastfeeding. Remember to always read the ingredient list.
- Look out for complete proteins. These proteins contain all 9 essential amino acids.
- Contain natural ingredients
- The safest options are both certified organic by USDA and non-GMO.
- Look for probiotic blends. These powders contain healthy bacteria which positively target your gut, vagina, weight, skin, and hair.
- Hormone free! Plant-based powders over whey protein powder (hormone containing) powders is best because extra hormones are NOT needed for you or your baby at this time.
- Free of artificial sweeteners – look for no sugar added or sugar-free powders
- Added “milk-boosting” ingredients. Some protein powders are made specifically for the breastfeeding mom and have lactation blends with breastfeeding superfoods called galactagogues. This can be very beneficial to your breast milk supply.
Give our favorite breastfeeding protein shakes a try:
- Majka Lactation Protein Powder – great all in one lactation protein shake that includes probiotics and a special blend of milk boosters
- Milk Dust Breastfeeding Protein Powder – designed to help with weight loss, curb sugar cravings and boost milk supply.
Things to Avoid in Breastfeeding Protein Powders
It’s a good idea to avoid the following when choosing a safe protein powder for breastfeeding.
- Avoid any chemically modified additives
- Avoid any protein powders that have a larger serving size larger than 2 scoops. Powders with a serving size over 2 scoops is a sign of added fillers. Avoid these!
- Avoid rice protein powders. “Cheap” fillers are often used in plant-based protein powders. Rice protein is usually high in heavy metals and offers minimal to no nutritional value.
- If you are taking prenatal vitamins post pregnancy, make sure your protein doesn’t cause you to exceed daily values. This can be harmful to both mom and baby.
Overall, it may be said that protein shakes are safe to drink while breastfeeding. It is always best to consult with your care provider prior to making any dietary changes when breastfeeding.
While there are many protein powders on the market, be sure to decide on the best one for you and your needs! This guide to the best lactation protein powder can help.
Oh, best part yet, a protein shake can be consumed with one hand and leaves minimal to no mess for busy moms!
More Breastfeeding Drinks with Protein Powder
Here at Birth Eat Love, we share lots of options for how to boost nutrition while breastfeeding. Try these breastfeeding drink recipes that use protein powder to get more protein and increase breast milk.
Lactation Latte with Green Tea
