Many new mothers find it difficult to consume enough protein despite knowing its importance for breast milk production and postpartum recovery. Because of this, many turn to protein powders to help fill in the gaps. This article discusses whether or not protein powder is safe and what to look for when choosing a protein powder while breastfeeding.
Protein Powder and Breastfeeding: Is it Safe?
Protein powder will not affect breastfeeding, but it may have other negative effects on your body. Your body will make the exact composition of breast milk your baby needs regardless of what you eat. There may be slight variations in macronutrients (proteins, fats, and carbs) because of your diet, but not large differences. Human breast milk is about 87-88% water, 7% carbs, 4% fats, and 1% protein. So, while protein powder will not affect your breast milk, not all protein powders are created equally and may have other negative effects on your body, like kidney issues.
Why are You Taking Protein Powder?
It’s important to understand why you are taking protein powder first.
You Feel Like You Aren’t Eating Enough Protein in Your Diet
If you feel like you aren’t eating enough protein in your diet, protein powder is definitely an easy and effective way to increase your intake. Protein is an essential nutrient in the body for a variety of reasons. But let’s look at how much protein you actually need to eat in a day (it might be lower than you think)! The Estimated Average Requirement (EAR) in the United States says lactating women should eat 1.05g of protein for every kilogram she weighs (although some research suggests more).
To make the math a little more simple, the 2020-2025 Dietary Guidelines for Americans Recommends 71 grams of protein per day for lactating women overall, which you might already be getting without the powder. But if you’re still having difficulty meeting your needs from just food, then using protein powder can help boost that up!
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You Started Working Out and Want to Build Muscle
This is a common reason many women choose to use protein powder. However, again, you may not need as much as you think. The American College of Sports Medicine says athletes need between 1.2-1.7 grams of protein per kilogram of body weight depending on the intensity of their activity.
Be careful though, consuming way more protein than you need (which is easy to do with protein powder) can have negative effects on your body.
You are Using Protein Shakes in Place of Meals
Protein powders are great at helping boost your intake in addition to a regular healthy diet. But it’s not a great idea to rely on protein shakes or powders exclusively for meals in the long run because you end up missing out on other important nutrients that you get from eating a diet full of a variety of foods.
So it’s ok to do it every now and then, but we want to make sure we are eating a variety of foods in our diet to get all the important nutrients, not just protein.
You are Trying to Boost Your Supply
This is a common misconception. There is no special food or drink that will cause your supply to increase! Breast milk supply is increased by nerve signals and hormones. Every time you stimulate and stretch the nipple and empty the breast of milk either by latching your baby, pumping, or hand expressing, this sends nerve signals to the brain for your body to produce milk making hormones. The more times you do this, the more milk making hormones are sent throughout the body.
Read also: Meal replacement guide for women
The opposite is also true. If your breast is full of milk for an extended period of time without being emptied, it sends a signal to your brain saying “Hey, we aren’t using all this milk so we need to make less next time”. This is why it’s important to breastfeed often.
So if you want to use protein powder, that’s fine, but don’t expect it to be the magic source that will increase your milk supply.
Pros and Cons of Protein Powder for Breastfeeding Moms
Pros
- Easy to increase protein and calories in your diet if you need it.
- Quick on the go snack or meal for busy moms.
- Adds flavor to smoothies or drinks.
Cons
- Kidney Issues: Overloading your body on excess protein can strain your kidneys. In the long run, this can cause kidney issues as well as lead to dehydration.
- Extra Calories: Depending on the protein powder/drink, these can add a substantial amount of extra calories in your diet. Now if this is your goal, well that might be a pro. But if this is not your goal, just keep an eye out on how many scoops/drinks you have regularly.
- Unnecessarily Expensive: Some protein powders are worth a pretty penny. Depending on why you are using protein supplements, there may be a less expensive alternative.
- Added ingredients: Not all protein powders and drinks are created equally. In fact, many protein supplements contain things like added sugar, sugar alcohols, caffeine, and other unnecessary ingredients.
What to Look For in a Protein Powder if You Use It
There are two main types of protein powders, whey based and plant based. Whey is made from cow’s milk. So if you have an allergy or intolerance to cow’s milk or have a preference for plant based products, consider that when looking at a potential supplement.
Personally, I prefer supplements without a ton of added sugar so that is something I look for. Now the reason I say this is because if a protein powder is going to actually taste good, it’s probably going to have at least a little added sugar in it. So I just keep an eye to make sure that it’s not loaded with added sugar. Just for reference, we’re supposed to have less than 200 calories (50 grams) of added sugar per day.
Some protein powder may contain added caffeine. If your baby is less than a month old, premature, or medically fragile, avoid caffeine in your diet. After that, it is considered ok to have about 400mg caffeine daily while breastfeeding. So read the ingredient label carefully to see if this is an added ingredient.
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Most protein powders are not organic. If that is an important factor for you, there are several options that you can choose from but you need to make sure it states “Organic” on the label.
This one goes without saying, but find one you actually enjoy eating. Personally, I can’t stand chocolate or strawberry protein powder but I enjoy vanilla.
One more thing. It is important to know that supplements (which protein powder is considered) are not regulated by the Food and Drug Administration. This means supplements are not tested for the accuracy of what is on the label. So I strongly recommend getting a powder that is tested by a third party independent lab.
Which Protein Powder is Best for Breastfeeding Moms?
Remember above when I said there is no food or drink that will boost your milk supply? Well because of this, you don’t have to get a protein powder that is marketed directly for postpartum women. The reason I say that is because these brands can be much more expensive as they are targeting a very specific group of people ( which includes you) since they usually claim that their supplements will help boost supply. But we know that nerve signals and hormones boost milk supply. Because of that, it’s ok to use whatever protein powder you feel comfortable with.
Top Recommendations for Breastfeeding Moms
Generally, the cleaner the ingredients, the better off you are. It's important to find something that you can use easily, tastes good, and has clean ingredients.
Just Ingredients: This is a top choice due to its quality, taste, and clean ingredients. This protein powder is the only protein powder I've had that hasn't upset my stomach at all. It is not lactation-specific, however, you can eat it knowing that it doesn't have anything that will harm you or your baby. There aren't a lot of flavors right now - just chocolate and chocolate coconut - but they are so tasty and easy to eat. They are a great protein powder to incorporate into your day!
- Nutrition Profile: Protein from Five Sources, Non-denatured 100% Grass-fed Whey Protein Isolate from New Zealand, Organic Pea Protein, Organic Pumpkin Seed, Organic Chia Seed, Collagen. Free of sugar, gluten, and artificial sweeteners. Depending on the flavor, it has between 140 and 160 calories per serving, 4 grams of fat, 3 carbs, 3 grams of dietary fiber, and 24 grams of protein.
Equip: This is a very popular brand of protein powder, known for its taste, simple list of ingredients, and its absence of whey powder in its protein powders. This protein powder is truly delicious. Lots of great flavors and perfect for breastfeeding moms!
Needed: Needed offers a plant-based protein powder that is designed specifically for breastfeeding and pregnant mothers. It has 19 grams of protein, 1000 IUs of Vitamin D, prebiotics and a custom probiotic strand, and all essential amino acids. Its primary source of protein is pea protein, and it also includes a variety of other ingredients such as flaxseed, chia, and maca root. The main galactagogues I saw were moringa, maca root, and Shatavari. It is sweetened with monk fruit and stevia. They offer a variety of flavors - chocolate bliss, coffee caramel, vanilla chai, and vanilla cookie.
Clean Simple Eats: This brand has a wide variety of flavors, and they are always coming out with new ones. They use clean ingredients, it is not high in sugar, and it tastes really good! It has 20 grams of protein per serving, which could vary depending on your flavor. Their protein powder has artificial colors, dyes, sweeteners, or added sugar, and it contains grass-fed whey.
Milk Dust: This is explicitly marketed toward breastfeeding moms. It is a vegan protein powder with pea protein, brown rice protein, chia seeds, pumpkin seeds, and flax seeds. This is a dairy, soy, and gluten-free protein powder, so this might be a good option if your child has any dairy issues. It claims it helps to calm sugar cravings and promotes a healthy milk supply. It does contain milk thistle, red raspberry leaf, brewer's yeast, fenugreek, and fennel, which are all breast milk enhancing herbs - otherwise known as galactagogues. It contains folate instead of folic acid. It contains 100 calories, 4 grams of sugar, and 16 grams of protein, which is low.
Ritual: This brand created a protein powder specifically for pregnant and postpartum women. It has 20 grams of protein and 0 grams of sugar. It also has 250mg of choline, which is really important. It is a vegan protein powder made from pea protein, and it's available in a vanilla-caramel flavor that gets rave reviews. No specific lactogenic ingredients in this one, but it seems like a decent option!
Ora Organics: This is another clean, vegan protein option. It is not explicitly made of breastfeeding mothers, but it is a great option. It comes in chocolate, vanilla, and vanilla chai. Has 21g of protein, is gluten-free, paleo, dairy-free, and soy-free. Its blend of ingredients doesn't have any stand-out galactagogues, but it doesn't appear to have anything known to decrease supply. It did have coconut milk and quinoa, which sometimes are thought to be galactagogues. It has a bunch of superfoods in it, which seems appealing.
Orgain: I like Orgain protein powders, and it's widely available online and at Costco. They have plant and whey-based proteins, so they have an option for everyone. Not lactation-based, just a good, clean protein option. They also have ready-made meal replacement shakes, which can be convenient for many people.
Vital Proteins: This is a pretty popular company with tons of different products. Their protein powder is whey-based but lactose-free, and it is jam-packed with 25 grams of protein. Although it isn't a lactation blend, it does have sunflower lecithin, which can help with recurrent clogged ducts and mastitis, as well as MCT oil. It also contains collagen.
What You Can Use Instead?
If you want to increase your protein intake throughout the day but don’t want to use protein powder, I’ve listed some high protein food options below you can include in your diet! These are also a cheaper alternative.
- Nuts, nut butters, and nut powders
- Beans and lentils
- Bean dips like hummus
- Meat, eggs, and seafood
- Dairy ~ milk, cheese, yogurt, etc.
- Tofu or edamame
- Seeds
FAQ: Protein Powder for Breastfeeding Moms
Does it have to be a breastfeeding specific protein powder?
No, any protein powder that you are comfortable with is ok to use.
What is the difference between whey vs plant based?
Whey is a byproduct of the cheese making process. Therefore, if you have an intolerance or allergy to cow’s milk protein, avoid whey based powders. Plant based powders are usually made from soy, rice, or pea proteins.
Does it have to be organic?
No. Organic is not necessary but if you have a preference for organic, by all means get organic powder. The main downside to organic protein is simply the price. And considering protein supplements are already pretty pricey, this can add an extra layer to that.
The Role of Protein in Pregnancy and Postpartum
Protein plays an important role in any diet, but it’s especially important to support a healthy pregnancy and postpartum recovery. In an ideal world, we would all consume the perfect ratio of protein, fat, carbs, micronutrients and water daily, but in reality, that’s not as easy as it sounds. That’s where protein powder for pregnancy comes in, offering a convenient and effective way to fill those nutritional gaps.
According to Lucy Chapin, a certified nurse midwife and holistic health expert, cravings could be tied to unbalanced blood sugar levels due to a lack of protein. “More protein can curb the vicious cycle of hunger that can quickly turn to nausea,” says Chapin, adding that many pregnant people don’t consume nearly enough protein, as needs increase with every trimester.
While whole foods are the best way to consume protein, when you can’t quite hit your goals, a supplemental shake is a smart solution.
Best Protein Powders for Pregnancy
Ritual
Whether you're vegan, vegetarian or a meat-lover, this vanilla-flavored protein powder has you covered. It’s main ingredient? Organic pea protein. It has a good amount of protein per serving-20 grams to be precise-derived from non-GMO yellow peas grown in the US. It comes in a bag with a Velcro seal, which is great for saving space in small areas.
In addition to being plant-based, it’s free from gluten and major allergens, which is important if you plan to continue using it while breastfeeding. According to Demi Lucas, a certified lactation consultant, babies with allergies can react to what mom eats. It’s also worth noting that this protein contains 250 mg of choline. This is an essential nutrient, and the ACOG notes that it plays an important role in prenatal brain development.
Amazon
One serving of this chocolate truffle-flavored formula will help you reach 40 percent of your daily protein intake. It combines whey isolate protein with bovine collagen to support skin, muscle and joint health, plus natural electrolytes for added hydration. Better yet, it’s made without GMOs and it's free from gluten, as well as other major allergens.
Plus, this pregnancy-safe protein powder has a deliciously creamy, chocolate flavor. Whether you shake it with water or milk, it dissolves in under 20 seconds-no lumps, clumps or chalky texture. Just pure, smooth chocolatey goodness without tons of sugar, thanks to natural flavors from cocoa powder, sea salt and stevia. Yum!
Perelel
This plant-based protein powder is fortified with creatine, a nutrient that occurs naturally in meat and seafood. Studies suggest that creatine can improve athletic performance, including endurance and strength-which is great news to me as an active mom-to-be.
“[During pregnancy] creatine may support placental function, improve nutrient and oxygen transfer to the baby, and provide protection against oxygen deprivation during difficult labor,” explains Ryann Kipping, MPH, RDN, LDN and founder of The Prenatal Nutrition Library. This specific protein powder contains 3 grams of creatine per serving. “This amount is safe, avoids the unnecessarily high loading doses that athletes sometimes use and is enough to maintain muscle and brain stores,” says Kipping. With that said, Kipping’s advice is to discuss the use of creatine during pregnancy with your healthcare provider before introducing it to your diet.
Aside from pea protein, the shake is sweetened with monk fruit extract, which I prefer to other sweeteners like stevia. The protein to calorie ratio is also optimal, with 20 grams of protein per 120 calories-plus, 5 grams of added fiber.
Vital Proteins
“I've been stirring Vital Proteins collagen into my morning coffee long before I had a baby on board,” shares Janelle. Initially, Janelle says she was hooked for its skin-boosting benefits and nail-strengthening perks. Then, once pregnant, she was thrilled to discover that this powder satisfied pregnancy-safe protein requirements. Although it doesn't dissolve quite as smoothly as other products we tested, it provides a significant amount of collagen per serving and offers great value-especially when you buy it in bulk. Better yet, this supplement contains hydrolyzed bovine collagen, but with an added boost of hyaluronic acid and vitamin C.
Collagen-based protein is also a great option for people suffering from morning sickness as Janelle notes that it has no discernable taste or texture.
Needed
Needed Collagen Protein is a fantastic budget-friendly option for expectant parents. It’s tasteless, simple to use and costs less than $2 per serving-plus, subscribers can score monthly savings on this product. But the low price tag doesn’t equate to low performance. In fact, this product performed so well that it earned high scores across the board, including a 10 out of 10 for taste, texture, ingredients and value for money.
Other Considerations
Protein Shakes as a Convenient Option
Using protein drinks while breastfeeding can be a convenient way to meet your protein goals and keep you satisfied all day. Protein plays a big role during the postpartum period. You can absolutely meet your needs through food like meat, eggs, dairy, beans, and nuts, but protein shakes can be a helpful, time-saving option. Look for shakes with at least 20 grams of protein. If it’s under 200 calories, think of it as a snack or part of a meal.
Ingredients to Watch Out For
- Artificial Sweeteners: While safe, there is a lot of controversy about artificial sweeteners on the gut microbiome and weight. The American Heart Association recommends that women have a daily limit of 25 grams of sugar.
- Soy: The isoflavones in soy can be estrogenic.
- Rice Protein Isolates: There are so many options that I would avoid rice protein isolates.
- Herbs and Adaptogens: These aren’t necessarily harmful, but many haven’t been studied in breastfeeding. If you’re looking for a protein shake that has even more minimal ingredients, I would opt for a protein powder, rather than a pre-mixed shake.
Third-Party Testing
You also want to ensure your choice is third-party tested to avoid contaminants like heavy metals.
Protein Powder Options
- Whey Protein: Whey protein while breastfeeding is a good choice for most moms who aren’t allergic to dairy or vegan. It is a popular protein supplement and one of the best-absorbed protein sources. Whey is from dairy and is a complete protein source, meaning it contains all the essential amino acids the body requires. However, choosing a high-quality whey powder that does not contain harmful additives or sweeteners is essential.
- Collagen Protein Powder: Collagen protein powder is popular due to its claims to support healthy skin, hair, and nails. Collagen is easily digestible and blends easily into most fluids. Look for a high-quality collagen protein powder from grass-fed cows or wild-caught fish.
- Pea Protein Powder: Pea protein powder is another excellent option for breastfeeding women, especially for those with a dairy allergy or who want a vegan protein powder. It is a plant-based, easily digestible protein source. But pea protein can have a more robust flavour, which could be harder to tolerate in pregnancy if you’re more sensitive than usual to strong flavours. You should be able to mask the earthy flavour by mixing pea protein with fruit.
- Hemp Protein Powder: Hemp protein powder is another good plant-based option for breastfeeding women. Like other plant-based protein sources, hemp has a strong flavour that you may want to hide with the addition of other ingredients.