Last Updated on June 6, 2023 by Jada Glover
Healthy breastfeeding protein powder is an easy and quick way of getting more protein in your diet to give your body a nutrition boost.
As new moms, we often forget how crucial our nutrition is in our support and recovery after a baby. This is why breastfeeding moms need all the essential nutrients and protein they can get. This is where breastfeeding protein powder comes in.
So what exactly is lactation protein powder? Are protein powders safe to use when you’re breastfeeding?
This article will share why breastfeeding mamas should use protein powder and the best protein powder options for breastfeeding moms.
Please note that this article contains affiliate links, which means that I may earn a commission if you buy something (at no additional cost to you). Read my full disclosure here. I only recommend products I use and love and recommend to my clients.
Why Is Protein Essential For Lactating Mothers?
You endured the challenging months of pregnancy and took the journey of bringing a new life into this world. Now begins the next important chapter with your baby – breastfeeding. There are so many points that need to be taken into consideration when you embark on this rewarding journey.
Even while you and your baby are learning to breastfeed, you should still be thinking about your own nutrition. After all, what you eat can affect your milk quality and quantity, and thus, your baby’s growth and development. Among the nutrients that your body needs, protein is the one that acts as a building block for your tissues and also encourages growth.
As a lactating mom, you and your baby need an adequate protein level so that your body can make milk, repair, build, and maintain your organs, connective tissue, skin, and muscles.
How Does It Work?
What makes protein so essential for lactating mothers, and why should they consider buying breastfeeding protein powder with natural ingredients?
The truth is, consuming a sufficient amount of protein postpartum gives your body an adequate amount of nutrition for maintaining lean tissue and producing nutritious milk. When you lactate, your body consumes protein to make breast milk that will give your baby the proper nourishment he or she needs.
It doesn’t matter whether you are a fitness fanatic or have a more inactive lifestyle; your protein requirements reach a new high when breastfeeding, as it’s a crucial micronutrient for healthy growth. Several research pieces show evidence of how an increase in protein intake is connected to a faster recovery after giving birth and losing your pre-pregnancy weight faster.
Getting your required protein through protein supplements like natural protein powder can be helpful because protein:
- Helps repair cells.
- Is involved in the process of cell regeneration.
- Aids lactating mothers in healing quicker after giving birth.
- Is crucial for healthy skin, hair, and nails.
Why Use Breastfeeding Protein Powder?
As a breastfeeding mom, there is nothing better than breast milk for your little baby. It has the perfect nutrition for sustaining your child’s healthy growth and development.
A diet taken from different whole food sources that have a sufficient amount of calories helps boost your energy and milk production. Let’s look at how lactating moms can benefit from using breastfeeding protein powder.
- Helps fulfill daily protein requirement: You can achieve sufficient protein intake by eating protein-rich sources like eggs, meat, beans, fish, seeds, nuts, and even some veggies. Even though many women can get their required protein for supporting lactation from their diet, many may need some help. This is where lactation protein powder can help.
- Easy access: Being a mom is anything but easy, and with so much going on, you might not get time to put together a protein-rich meal. There may be days when your baby is clingy or cranky, making you reach for any meal available at that time. These protein blends, such as Vital Proteins collagen powder, can come in handy when you find it impossible to reach your protein intake requirement.
- Convenient: Going for a top-quality breastfeeding protein powder gives your body the required nutrition in a super convenient way. For instance, a smoothie with protein powder doesn’t require much preparation and can be made quickly.
- Adding to foods: Another excellent way of using breastfeeding protein powder is by adding it to other foods. Adding protein to pancakes, oatmeal or yogurt will help to increase the protein intake.
- Boost healing and milk production: Protein powders are an excellent way of boosting milk production and postpartum healing. Those moms who feel sleep-deprived, or are super busy, can use breastfeeding protein powder to avoid eating unhealthy processed foods like cookies and chips.
Is Protein Powder Safe For Breastfeeding?
The answer is yes! Most protein powders are safe for lactating moms and the best protein powders will have these characteristics.
- Made using clean and organic ingredients, making them free from chemicals.
- Made from whole foods. In this case they are easily digestible by the body, giving you lots of vitamins and minerals your body needs.
- Sweetened using natural sweeteners such as monk fruit, honey, and stevia, or even added to 100% juice. This also gives these protein powders a good taste without using any harmful chemicals.
- Filled with protein, fat, and carbs all of which you need as a breastfeeding mom. They are also extremely versatile. You can incorporate them into various recipes and shakes.
- Loaded with a high concentration of minerals, probiotics, and essential vitamins, which are otherwise difficult to consume every day.
- Plant-based, vegan, and free of allergens such as dairy, soy, gluten, and corn.
- Tested to check if they have any toxins or heavy metals before making their way into the market.
Essential Tips For Choosing a Protein Powder
Now that you know the benefits of protein powder and that it is safe to drink protein shakes while breastfeeding, we are sure you can’t wait to get your hands on some. But before you do, remember to keep the following tips in mind when you plan on choosing a protein powder.
- Are my body or baby intolerant or allergic to any of the ingredients in the powder? What is your body’s reaction to different plant proteins and dairy products?
- If you have a preference in taste, is this specific protein powder plant-based or dairy?
- Is there a specific texture that you prefer? Sometimes pea-based protein powders can taste “chalky”.
- How much protein am I looking to consume, does this meet that goal?
- Do I need a milk supply boost also? Look for key ingredients like super greens such as moringa.
- Check to see if it avoids binders like acacia gum, locust bean gum, and carrageenan. All of these can cause an upset stomach and potentially upset your baby’s stomach too.
Best Protein Powders For Breastfeeding Moms
Now that we have the basics covered, let’s take a look at the top protein powders that may help you get more protein in your day, help with weight loss, and keep you feeling full.
Garden of Life Grass-Fed Collagen Protein
Garden of Life Grass-Fed Collagen Vanilla Protein Powder is an excellent option for breastfeeding moms. Not only is it high in protein, but it is also completely natural and contains the important ingredient- collagen.
It also contains some amazing B Vitamins that are excellent for super tired moms. Its super healthy vegetable and fruit blend allows the vitamins to get absorbed in your body and the digestive enzymes aid in your food’s digestion.
Along with protein, enzymes are also vital for our bodies. If the food is not properly digested, your body won’t be able to absorb the nutrients. You can also put its vanilla flavor to good use by making pancakes and smoothies.
KOS Organic Plant-Based Protein Powder
This breastfeeding protein powder is an extremely clean protein powder option that focuses on aiding you in your weight loss journey. Not only will KOS Organic Plant-Based Protein Powder help you recover quickly, but it will also fulfill your protein requirements and reduce sugar cravings.
Since it’s an extremely clean plant protein option, it is the perfect choice for breastfeeding moms who prefer plant protein. Moreover, this protein powder has a great texture compared to some plant protein powders.
It also has quite a few flavors, including chocolate, vanilla, and blueberry. KOS protein powder is totally organic and non-GMO. Bonuses- it is also keto-friendly and dairy- and soy-free. This is one of my favorites!
Naked WHEY
This is hands down the purest, 100% grass-fed, additive-free whey protein powder. The name speaks for itself as it doesn’t get a lot of extras in terms of flavoring, but you can always add it to a smoothie or juice to make it more flavorful.
Along with protein, it also contains essential amino acids that act as the muscle’s building blocks. The Naked Whey protein powder is cold-pressed to ensure zero contamination from heavy metals, additives, or chemicals. This protein shake ensures that breastfeeding moms get the purest protein.
Boobie Body Lactation Protein Powder
This protein powder for breastfeeding moms is a popular choice based on the name for both weight loss and milk supply. It’s loaded with protein, a milk boosting special herb blend, sugar craving reducing herbs like cinnamon, flaxseed, chia seeds, and minerals such as chromium.
Some moms say the consistency of this one takes getting used to, but that’s often the case with pea protein powders in general. The Boobie Body Protein Powder also contains specific vitamins such as Folate and B12, which are extremely important when breastfeeding.
The lactation protein powder is specifically made for boosting milk production and for aiding with postpartum healing. This protein powder is non-GMO, plant-based, and vegan.
Sprout Living’s Epic Protein
This protein powder is super clean and loaded with lactation-boosting goodies from whole foods like coconut, moringa (my personal favorite food for increasing milk supply), spirulina, pumpkin seed, and sunflower seed. This organic protein powder is made using the purest and highest quality ingredients.
The Sprout Living’s Epic Protein blend is totally plant-based and made with a unique mix of plant proteins and super greens. For plant-based proteins, and with 20 grams of protein per serving, this is one of my favorites and other moms agree based on the 4.5-star Amazon reviews.
Ora Organic So Lean & So Clean Protein Powder
Loaded with clean ingredients, vitamins, antioxidants, and phytonutrients, this vegan protein powder is the perfect choice for lactating mothers. Free from artificial sweeteners and chemicals, this protein powder is a good pick for postpartum weight loss and milk production.
Ora Organic Protein Powder contains a full amino acid profile that many plant-based protein powders lack. This means you will be getting more protein along with digestive enzymes. How cool is that? The Ora Organic vegan protein powder is also a top choice among breastfeeding moms as it is not loaded with fillers.
Vegansmart Plant-Based Vegan Protein Powder
Vegan moms, this is another good option. The Vegansmart Plant-Based Vegan Protein Powder offers a perfect blend of all essential nutrients. It contains a prebiotic blend, natural sweeteners, and Aloe vera.
On top of all this, it also contains a whole foods blend that is loaded with carrot root, spinach leaf, broccoli, beetroot, and more. The protein is sourced from plants like peas, so if you are vegan, this protein powder is a good option.
Majka Breastfeeding Protein Powder
The Majka breastfeeding protein powder is another good pick for those moms who want to increase their milk supply and get extra protein. Its unique blend of fenugreek and fennel does exactly that. Some moms react negatively to fenugreek in terms of milk supply reduction, so just be aware.
This protein powder for breastfeeding mothers also contains digestive enzymes, probiotics, a greens blend, and a fruit blend. This breastfeeding protein powder is free from chemicals, synthetics, and artificial sweeteners. It is also non-GMO, soy, and dairy-free, which is helpful if you have to stay away from dairy products.
Best Protein Powders For Breastfeeding & Weight Loss
The best protein powders for weight loss will include clean ingredients and minimal ingredients. They should also have lactation-boosting ingredients if you need a boost of milk supply.
If I had to prioritize ingredients, I’d rather have limited ingredients (just protein and real whole foods if possible) and add a supplement like moringa capsules to my routine for milk supply and a vitamin boost.
Vital Proteins Natural Whole Nutrition Collagen Peptides
Vital Proteins contains collagen which is a great added benefit when it comes to preventing stretch marks and healing after birth. Many moms can vouch for its exceptional results based on its reviews. It has 20 grams of protein per serving.
I used this protein powder during pregnancy and postpartum. I love how versatile the unflavored version is because you can add it to just about anything! Natural whole nutrition collagen peptides are proven to increase the skin’s elasticity and make it suppler.
Its ingredient collagen and peptides are sourced from pasture-raised, grass-fed cows, making this natural and safe to consume for lactating mothers. Both of these nutrients are also important in postpartum recovery.
EarthChimp Organic Vegan Protein Powder
Earth Chimp Protein Powder is one of my favorite plant based protein powders. It is a blend of plant proteins, not just pea protein. It is made with organic ingredients, probiotics, and digestive enzymes, and contains no gum fillers.
There are a few different flavors as well- vanilla and chocolate are the best to have on hand as these are the most versatile flavors to use in recipes. It has 20 grams of protein per serving.
Opportuniteas Grass Fed Whey Protein Powder Isolate
Opportunities Grass Fed Whey Protein Powder is a very clean whey protein powder that is unflavored made from grass-fed cows. This brand also has a variety with vanilla and chocolate flavors.
We have purchased this in our home and it is a great addition to smoothies or yogurt. You can mix it into just about anything because it is unflavored. It also has 28 grams of protein per serving which is higher than some other protein powders.
Orgain Organic Protein Powder
Orgain Protein Powder is a plant based protein that is organic and has 21 grams of protein per serving. It is dairy, soy, and gluten free and low in net carbs. You could use this if you were following a keto diet after pregnancy.
Ideas for Lactation Protein Shakes While Breastfeeding
Let’s review some great ideas for protein shakes you can make once you pick the protein powder that you prefer.
Pumpkin Spice Protein Shake
This shake is so yummy any time of the year. It gives you the extra protein you need as a postpartum mom as well as ingredients like pumpkin, oats, vanilla hemp protein powder, and almonds to increase your breast milk supply. You can find the recipe here in this article about the best drinks to increase milk supply.
Pineapple Green Smoothie
This anti-inflammatory green smoothie features pineapple for a tropical flavor. The flax seeds help boost milk supply too.
Super Green Keto Shake
This green smoothie is packed with key vitamins from healthy fats like coconut oil and chia seeds. The fresh ginger also gives it a refreshing taste. You can find the recipe here in this article about the best breastfeeding smoothies for losing weight.
Blueberry Oatmeal Protein Smoothie
This yummy blueberry smoothie boasts protein powder for extra protein as well as milk-boosting ingredients like oats and chia seeds.
PB&J Lactation Smoothie
Although this yummy recipe doesn’t call for protein powder, this is an excellent time to add it anyway! Pick an unflavored variety like Vital Proteins unflavored powder or vanilla.
Types of Protein Powders (Whey Vs. Plant Based)
Protein powders are a quick and easy way to up your protein intake, but with so many options available, it can be hard to decide which one is the best for you.
Two popular types of protein powders are whey and plant-based proteins. Let’s take a closer look at each one.
Whey Protein Powder
Whey protein powder is made from milk and contains all nine essential amino acids that our bodies need to function correctly. It’s absorbed quickly by our bodies, making it an excellent post-workout option for rebuilding muscle.
One thing to note about whey protein is that it may cause digestive issues for some people, especially those who are lactose intolerant or have allergies to dairy products.
Plant-Based Protein Powder
Plant-based protein powder is made from sources like peas, soybeans, hemp seeds, brown rice, pumpkin seeds, and more. While not all plant-based proteins contain all nine essential amino acids (known as “complete” proteins), they’re still highly effective in supporting your body when combined with a variety of whole foods.
Plant-based proteins tend to be easier on the digestive system than whey since they don’t contain lactose or other animal-derived ingredients.
Which One Is Better For Breastfeeding Moms?
The truth is both types of protein powders can be beneficial for breastfeeding moms! If you or your baby has an allergy or intolerance to whey or dairy products, you may consider using plant protein powders only.
It is a good idea to vary the sources of foods you’re eating. So, if you decide on a whey protein powder, be sure you’re eating lots of fruits and vegetables, and other protein sources to create a healthy balance of whole foods in your diet.
The same idea applies if you choose a plant based protein powder. You’ll want to incorporate other protein sources into your diet to get all the amino acids and other nutrients your body needs as a breastfeeding mom.
How Much Protein Should Breastfeeding Moms Have?
Studies show the amount of protein in a breastfeeding mom’s diet is correlated to how much milk she is able to produce and how long she will breastfeed. This tells us that protein is a vital nutrient while breastfeeding!
Based on various studies, a minimum of 65 grams to 100 grams per day seems to be optimal for most breastfeeding moms. Just to give you an idea, an 8-ounce chicken breast has about 52 grams of protein.
Animal protein is typically higher in protein than plant-based foods. If you are a vegetarian or vegan, you’ll want to look for higher-protein plant foods like beans, dark green vegetables, and protein powders to meet your protein goals.
Other Good Ways To Include Protein In Your Diet
Here are other ways to include protein in your diet that include foods that are naturally high in protein:
- Snack on high protein foods like grass fed beef jerky, cheese sticks, boiled eggs, trail mix, cottage cheese, and Greek yogurt.
- Include at least 1/4 of protein in each meal for a well-balanced meal. This will help you meet your daily protein goal while balancing your blood sugar.
- Eat quinoa which is a versatile grain that is a complete protein source. Use it as a base for salads, stir-fries, or even as a substitute for rice in your dishes.
- Eggs are a cost-effective and protein-rich food. Enjoy them boiled or scrambled, or make omelets, quiches, and healthy lactation cookies to incorporate them into your meals.
- Eat a healthy diet with higher protein vegetables like peas, spinach, and broccoli.
- Incorporate some seafood into your breastfeeding meal plan like salmon, tuna, shrimp, and crab are excellent sources of protein. Incorporate them into your meals through salads, wraps, or grilled dishes. Be careful not to eat too much high-mercury fish while breastfeeding.
- Eat animal proteins like chicken breast, turkey, and lean cuts of beef or pork which are protein-rich options. Grill, bake, or sauté them and pair them with vegetables and whole grains for a balanced meal.
- Use high-protein pasta as a substitute for wheat pasta. I’ve tried mung bean, black bean, chickpea, and lentil pasta. All are good options but chickpea and lentil pasta are my favorites! You can usually find these pasta alternatives at your local grocery stores like Whole Foods, Publix, and Walmart.
Now you know the best protein powders for breastfeeding so you can get started making protein shakes or adding it to your meals!
As a breastfeeding mom, you need to ensure you’re consuming enough protein to support both yourself and your baby. Protein powders can be a convenient way to increase your daily protein intake, but it’s important to choose the right one.
We hope this article has given you valuable insights into some of the best protein powders for breastfeeding moms. Whether you’re looking for a plant-based or dairy-based option, there are plenty of high-quality products out there that can help you meet your nutritional needs.
Other posts related to breastfeeding and weight loss that you might like:
