I’ve said it before and I’ll say it again: breastmilk really is liquid gold. It has everything in it that a baby needs to grow and thrive, and your body creates it just for your little one. To sustain this level of nourishment for your baby, breastfeeding women whether pumping or nursing need to ensure they’re consuming enough macronutrients. These are those fats, proteins, and carbohydrates, and they help you stay healthy and create a consistent supply.
Today we’re mostly focusing on protein because it’s essential not only for your recovery and energy, but for the growth and development of your little one. Health experts recommend that lactating women consume an extra 15-25 grams of protein per day to meet the increased nutritional needs during lactation.
Protein helps to support hormone production, tissue repair, and immune function, and it also helps supply the baby with the building blocks, aka amino acids, they need for growth. One of the easiest and most popular ways to meet this demand is by drinking protein shakes, especially when you’re a busy new mama!
Can You Have Protein Shakes While Breastfeeding?
In this post, I’m going to help you understand whether or not protein shakes are a good option during your pumping and nursing journey. You’ll learn how much you need, how protein shakes can help meet that need, and what to look out for in terms of safety. We’ll also explore different options, discuss any concerns you may have, and highlight some trusted brands for lactating mamas.
Whether you’re aiming to support your milk supply, find a convenient source of protein, or support healthy weight loss post-pregnancy, this post will help you make an informed decision about including protein shakes in your diet!
What Is A Protein Shake?
A protein shake is a type of beverage made by mixing protein powder with a liquid such as water, milk, or a milk alternative like almond milk. These shakes are basically designed to deliver a quick hit of protein, usually ranging from about 15 to 30 grams per serving. They’re commonly used by athletes or health-conscious people to support recovery, muscle growth, and overall nutrition. But really, everyone can enjoy them and use them to up their protein intake.
Protein shakes can be made from a variety of powders, including soy, whey, casein, pea proteins, and other plant-based proteins. Many formulas also contain added vitamins and minerals to support overall wellness. I like that they’re a super convenient way to boost my protein intake when I’m struggling to get enough protein through food alone.
Can You Drink Protein Shakes While Breastfeeding?
So, can you drink protein shakes while breastfeeding? The short answer is yes, but do so with caution. Most healthcare professionals agree that protein shakes can be safe for breastfeeding when added to a balanced diet. According to the Academy of Nutrition and Dietetics, protein is essential during lactation, and consuming enough of it can support both mom’s and baby’s health.
In saying that, not all protein powders are created equal. Some can contain artificial sweeteners, fillers, and even harmful heavy metals such as lead, arsenic, or calcium. That’s why it’s important to only choose high-quality protein powders that are labeled safe for lactating women.
Are Protein Shakes Good For Breastfeeding Moms?
Yes, and here’s why! Below are the top benefits of drinking protein shakes while pumping and nursing:
Supports Milk Supply
Consuming an adequate amount of protein can help maintain a steady milk supply. Protein provides essential amino acids that are used in breastmilk production.
Aids Postpartum Recovery
Protein helps to support muscle repair, hormone regulation, and even tissue healing, which are critical for mamas recovering from childbirth.
Helps With Weight Management
For moms trying to return to their pre-pregnancy weight, protein shakes can help with weight loss by keeping you fuller for longer and reducing unnecessary snacking, while still providing you with all of your nutrients!
Provides Nutrient Support
Many protein shakes are packed with vitamins and minerals, which are essential for both mom’s and baby’s health when lactating.
Convenient Protein Source
Busy mamas don’t always have time to prepare meals. Luckily, protein shakes offer a quick and easy source of protein, especially when time is limited or your appetite is waning.
What Protein Shakes Are Safe For Breastfeeding?
When choosing a protein powder or pre-made shake, opt for products that are tested for heavy metals, free of artificial sweeteners, and made with high-quality, whole-food-based ingredients. Here are some protein powders that are safe for lactating women:
Premier Protein Shake
This is one of my absolute favorites. It’s a convenient, ready-to-drink shake, packed with 30g of protein per serving and only 1g of sugar. While this one isn’t plant-based, many moms (including me!) find it super helpful for getting a quick dose of high-quality protein. I really like the vanilla and caramel flavours!
It does contain some artificial sweeteners, so pumping and nursing women who are sensitive to this may want to chat with their healthcare provider before regular use. It’s a solid option for occasional or post-workout use, especially when you’re pressed for time.
Orgain Organic Protein
This is a very popular plant-based protein powder made with pea proteins, brown rice, and chia seeds. Each serving contains roughly 21g of protein and is free from dairy, gluten, soy, and artificial sweeteners. It’s USDA organic and considered safe for breastfeeding, offering a clean, delicious, and high-quality source of protein.
Boobie Body Superfood Protein Shake for Moms
I like this protein shake because it includes chia seeds, pea proteins, and flax, along with 19g of quality protein. It’s non-GMO, organic, and free of dairy, soy, and gluten, along with artificial sweeteners. It’s perfect for lactating women looking for a clean option to support their milk supply.
Ora Organic Vegan Protein
This is a clean, plant-based protein made from organic peas, rice, and cranberry protein. Each serving contains 21g of protein and is rigorously tested for heavy metals. It’s a clean, safe option for lactating moms focused on a good amount of protein intake every day.
Majka Nourishing Lactation Protein
If you want to ensure you’re picking something safe, this protein powder has been specifically designed for lactating mothers! This blend offers 13g of protein per serving, and includes galactagogues for milk supply, and added vitamins and minerals. It’s one of the few protein powders formulated with breastfeeding in mind.
Protein shakes can be a helpful way to get in your protein during pregnancy!
So, can you have protein shakes while pumping and nursing? Yes! Just make sure you choose wisely and opt for something that’s high-quality and meets the increased nutritional needs of lactating women. Be sure to opt for powders made for lactation, and watch for toxins like heavy metals.
For more information on pumping and nursing, make sure to head over to One With The Pump. You can also find some freebies on my site, including:
And so much more!
