Protein Powders and Breastfeeding – A Guide for Nursing Moms
How to Find a Safe Protein Powder While Breastfeeding
If you’re a breastfeeding mom, you may be wondering if protein shakes are safe to drink while lactating. The truth is, what you can and can’t consume while breastfeeding can be confusing. After all, the things we eat and drink as mothers can be passed on to our babies through our milk – so we want to make sure it’s safe and healthy. Some foods and beverages are pretty obvious, but others, like protein powders, are not. If you want to know more about the safety of protein powders while breastfeeding, how protein powders affect your milk supply, and which protein powders are the best for breastfeeding moms, we’ve got you covered.
Are Protein Powders Safe for Breastfeeding?
Are protein powders safe while breastfeeding? The simple answer is yes! While not all protein powders are safe for breastfeeding moms, there are many on the market that are perfectly safe to consume while lactating. In fact, there are several protein powders available that have been specifically formulated for breastfeeding mothers. While it’s still important to read ingredient lists and learn about what you’re consuming, these protein powders can be a game changer for any breastfeeding mom that wants to increase their protein intake.
Do Breastfeeding Moms Need More Protein?
During both pregnancy and lactation, a woman’s nutritional needs change. Making breastmilk is a big job for your body, so it’s no surprise that you need more of some essential vitamins and nutrients. One of those essential nutrients is protein.
The average woman needs about 46g of protein each day, while the average breastfeeding woman needs about 54g (or more) per day. It’s not always easy to make sure you’re getting enough protein in your diet, and protein shakes can be a safe and effective way to increase your daily protein intake.
Why do breastfeeding moms need more protein? Protein is essential for the growth, maintenance, and repair of cells. Therefore, you, and your baby, need a lot of protein, especially in the first 6-12 months. Protein helps you heal from child birth and helps your baby grow. Eating enough protein ensures that you are passing protein to you baby through your breast milk.
What are the Benefits of Protein Shakes for Breastfeeding Moms?
Because breastfeeding mothers need more protein than the average woman, protein shakes can be an easy way to add protein to your daily diet. Protein shakes are full of vitamins and nutrients that can help fuel your body during your breastfeeding journey. Protein powders that are designed specifically for breastfeeding moms also contain ingredients that promote a healthy milk supply
Protein shakes are also extremely convenient. They’re easy to make, and easy to take with you on the go, if needed. They can be used in place of breakfast, after a workout, or even as a daily snack.
Related: Four Ingredient Lactation Smoothie
Can Protein Shakes Help you Lose Weight While Breastfeeding?
While protein shakes are not weight loss shakes, there is a chance they can help you lose weight while breastfeeding. Any breastfeeding mom will tell you that breastfeeding can make you extremely hungry. Consuming a diet higher in protein can leave you feeling fuller, longer. Therefore, protein shakes can help you stay satiated and cause you to consume less calories.
Diets high in protein are also shown to help you build lean muscle and maintain a healthy metabolism. This is especially true if you’re incorporating a healthy fitness routine. Working out and consuming a high protein diet will help you lose weight while breastfeeding. An excellent fitness program for postpartum moms is Juna. Juna provides daily workouts that incorporate both cardio and strength training. It also shares nutrition information, recipes, and courses to help you navigate new motherhood. It was designed specifically for women during pregnancy and postpartum and will help you heal your body and regain strength.
How does Protein Powder Affect Milk Supply?
It has been shown that a high protein diet can help you increase your milk supply. Additionally, protein powders that are created for breastfeeding women also contain galactagogues, or ingredients that promote a healthy milk supply. While the only sure way to increase your milk supply is by frequently nursing and pumping, consuming certain protein powders can help you increase your milk supply.
What to Consider When Choosing a Protein Powder
Because some protein powders are not considered safe for breastfeeding moms, here are some things to ask yourself when choosing a protein powder:
- Are you or your baby allergic to any of the ingredients?
- Does it contain sugar?
- Is it organic?
- Is it non-GMO?
- Does it contain galactagogues?
- Is it plant-based or dairy-based?
The Best Protein Powders for Breastfeeding Moms
Best Protein Powder for Weight Loss – Milk Dust
Milk Dust was specifically designed for breastfeeding moms. It’s packed with vitamins and nutrients that help fight sugar cravings and increase your milk supply. It comes in sweet vanilla and fudge brownie.
Best Protein Powder for Milk Supply – Boobie Body
Boobie Body is made with 9 organic superfoods. It is a sugar free, plant-based protein that has 6 milk boosting galactagogues. It comes in chocolate bliss, vanilla cookie, vanilla chai, and coffee caramel.
Best Clean Ingredient Protein Powder – Ritual Pregnancy and Postpartum Daily Shake
Ritual’s protein powder is plant-based and sugar free. It’s made with traceable ingredients with a visible supply chain so you know exactly what you’re consuming. It comes in a vanilla flavor with hints of caramel and spice.
Best Dairy Free Protein Powder – Milk Drunk
Milk Drunk is a dairy-free, vegan protein that was created specifically for breastfeeding moms. It offers 18g of protein per serving and includes plenty of galactagogues. It comes in vanilla, chocolate, salted caramel, mocha, and strawberry.
Best All-in-One Protein Powder – Majka Breastfeeding Protein Powder
Majka protein powder is an all-in-one postnatal vitamin, protein powder, and lactation supplement. It was created to help you replenish your nutrient stores and increase your milk supply.
Best Organic Protein Powder – Ora Organic Vegan Protein Powder
Ora Organic is a plant-based protein powder made from all natural ingredients. It contains 20+ superfoods to help fuel your body. It’s vegan, non-GMO and tested for heavy metals. It comes in chocolate, vanilla, and vanilla chai.
Other Things you Can Make with Protein Powder
Protein shakes aren’t your only option when it comes to using protein powder. Protein powder can be used in tons of different recipes. Here are some tasty ideas:
If you’re a breastfeeding mom, you really can’t go wrong by adding more protein to your diet. Protein helps repair your body and helps your baby grow. Drinking protein shakes is an easy and convenient way to pack in some extra protein. Consuming more protein may also help you lose weight and increase your milk supply. There are several protein powders on the market that were created specifically for breastfeeding moms. Enjoying one of these protein shakes for breakfast or after a workout can be a healthy addition to your diet.
Related:
- 11 Postpartum Fitness Tips for Busy Moms
- How to Protect your Milk Supply when you Start Working Out
- 7 Things you Need to Know about your First Postpartum Workout
The Best Protein Powders for Breastfeeding Moms
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