Is it Safe to Drink Protein Powder Shakes While Breastfeeding

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Is it Ok To Take Protein Shakes While You Breastfeed?

Many breastfeeding moms are curious whether or not it is safe to drink protein powder shakes while breastfeeding.

Protein powder shakes can be a great way to boost your breastfeeding because it is vital to get enough protein in order to keep a high milk supply. Protein powder can also be useful if you have low milk supply, or want to build up your stores if you’ve had low production. There are 3 amazing protein powders that are specifically created to increase breast milk supply.

RELATED: I tried Majka, Milk Dust, and Boobie Body Protein Powders to Increase Milk Supply, find out my results!

Why is Protein Important While Breastfeeding?

While you are breastfeeding you need to be eating a lot of protein. Protein directly helps your body create more breast milk.

Protein is helpful for building and maintaining a healthy milk supply, so you’ll be creating more for future use. Protein also contains the amino acids that are need to make all of your breastmilk nutrients, such as fat, carbohydrates and vitamins.

RELATED: How to Increase the Nutritious Fat in Breast Milk

Protein is a vital substance in helping the brain development of your baby.

It’s recommended that you consume at least 70-85 grams of protein a day while breastfeeding. Protein powder is one easy way to do this.

Protein powder is also a great way to get your daily nutrients, especially if you are having problems with enough of them in your diet. Protein powders can help you meet the high recommended protein intake that you need everyday when breastfeeding.

Getting enough protein in your diet is one of the first keys to having a high milk supply. The other super easy way to keep your supply high is by staying hydrated. Protein powder is a great way to stay hydrated and get in your daily vitamins and minerals all in one easy meal you can make with one hand.

Basically, drinking a protein powder smoothie is a one-two punch for making enough nutritious milk for your new baby and should definitely be incorporated into your breastfeeding diet plan.

The Benefits of Drinking Protein Powder Shakes While Breastfeeding

1. Protein powders can be helpful in creating a balanced meal quickly.
2. Protein powders are also simple to prepare and are readily available at most grocery stores or online.
3. Protein powder will help busy moms actually get the nutrients that they need when breastfeeding .
4. Protein powders are a great way to supplement your diet, which is especially helpful if you have trouble eating certain foods.
5. They are also helpful if you have trouble finding the time to make yourself nutritious meals, which I think all mothers struggle with. We are constantly preparing everything for everyone else and have a tendency to put ourselves on the back burner.
6. Protein powder can also add texture and flavor to dishes. You can add it into breads, cookies, and energy balls.
7. Protein powders are essentially high-quality proteins. (If you know what to look for in ingredients. Many and probably most protein powders are loaded with ingredients and fillers that are very unhealthy, despite their marketing as a health or diet food. Read on to learn more about how to pick the right protein powder that is safe for breastfeeding.)
8. Protein provides nine amino acids that are necessary for your body’s growth and maintenance.
9. Protein is also the primary component of breast milk. This means that it is very possible to have too little protein when breastfeeding, which can limit a baby’s growth and development. Protein powder will help you make sure that you don’t fall short on this important nutrient.

But not all protein powders are created equal. There is an endless supply of protein powders on the market these day.

So how are you to know which protein powders are good while breastfeeding?

Postpartum Weight Loss While Breastfeeding

There is one struggle that so many moms have postpartum, knowing how to lose the baby weight safely while breastfeeding. Can you even do that? How can you diet and breastfeed? How can you lose the excess weight and not lose your milk supply?

For years I’ve been asked by my mom clients these same questions in different ways again and again. So as a certified online health coach, fitness trainer, maternal nutrition specialist, and mom of 3, I decided to compile the proven successful postpartum diet and exercise plan that I created for my breastfeeding mom clients into a program that now anyone can have access to!

It’s called the Milky Mama’s Postpartum Plan and it is built for you! To teach you everything you need to know to be successful at postpartum weight loss while breastfeeding to actually increase your breast milk supply while effectively losing the baby weight. And guess what? Protein shakes are key in this breastfeeding diet plan!

Check out my 28 day plan now to help you regain strength postpartum with short effective workouts, increase your milk supply with loads of delicious recipes, and finally lose that excess baby weight at the same time!

Which Protein Powders Are Not Safe While Breastfeeding?

Protein powders vary wildly in price, from relatively inexpensive to prohibitively expensive.

If the ingredients are natural, clean, and you can pronounce them all, there’s a good chance you’ve got one of the better protein powders. The very best protein powders for breastfeeding moms are the ones with extra nutrients already in their formulation. Think digestive enzymes, a postnatal vitamin, probiotics, adaptogens, etc.

What to avoid in protein shakes for breastfeeding

Be aware that many babies have sensitivities to either dairy or soy. If your baby is try a plant-based protein powder. With my second baby, we suffered from colic for 3 months before realizing she was sensitive to my soy-based protein powder. Plant-based protein powders are always the safest choice for breastfeeding but as long as your baby doesn’t suffer from any lactose intolerance, whey protein powders can be wonderful for helping to repair your body and regain muscle postpartum.

Soy based protein powder isn’t recommended for breastfeeding moms. There are many reasons for this but the primary reason being that soy is an endocrine disruptor. You don’t want to be messing with your hormones while breastfeeding.

When choosing a safe protein shake to use while breastfeeding keep these things in mind:

• Avoid artificial sweeteners like sucralose.
• Watch out for too much added sugars.
• Look for weird things you can’t pronounce.
• Watch out for fillers.

Why You Should Be Drinking Protein Powder While Breastfeeding

Protein helps your baby grow and develop quickly. Protein can help you feel fuller longer. A good protein powder will have little calories or almost no calories which means you can easily turn it into a nutrient-dense lactation smoothie or add it to your baking. You can load a blender full of fruits, veggies, healthy fats, and protein powder and have a filling and low-calorie but nutrient-dense meal super fast. Isn’t that a breastfeeding mom’s dream?

Getting enough protein while breastfeeding is vital to keep you healthy, help keep up your milk supply, and to ensure your baby gets the nutrition they need.

If you are following a specialized workout plan for breastfeeding mamas, protein powder can also make a good post- workout shake if you’re not eating meat or other protein sources right away after working out. Eating protein after your workouts helps you recover more quickly and help reduce late-onset muscle soreness.

Protein powder makes an easy snack to grab on the go without worrying about packing something unhealthy for you or picking up a convenient junk food snack on the go. Protein powder can also help to keep you full and provide long-lasting energy. Breastfeeding moms work hard every single day to produce food for your baby, adding in a high-quality nutrient-dense protein shake is what you deserve while breastfeeding!

Protein helps to balance blood sugar and prevent blood sugar lows or spikes. Protein is a major part of your diet while breastfeeding but the question that arises now is, “what kind of protein should I be ingesting?”

Protein shakes are easy to make, however most protein powders on the shelf at your local store contain additives, hormones, or substances that may not be safe for consumption while breastfeeding as mentioned previously.

How to Choose a Safe Protein Powder for Breastfeeding Moms

Here’s what you need to know about choosing a healthy protein powder supplement while breastfeeding:

Whey is a wonderful choice for women postpartum because it helps to rebuild the muscle mass lost during pregnancy. This is a great choice if either mom nor baby suffer from lactose intolerance.

Another great option for breastfeeding mothers is plant-based protein powders. Plant-based protein powders used to all taste chalky and bland. But they have come a long way in recent years. I’m happy to say that most plant based protein powders are now downright delicious!

High quality plant based protein powders like those listed below are a great option for breastfeeding mothers because they have all the amino acids needed to help build, maintain and repair muscle.

The Top Choices of Protein Powder Shakes Safe to Take While Breastfeeding

1. Shakeology Superfood Protein Powder Safe for Breastfeeding Moms

This is my number one recommendation for a protein powder for breastfeeding mothers and what I am currently drinking myself as a breastfeeding mom. Shakeology is the true definition of getting all your nutrition in one glass, and that is even before making it into an irresistible lactation smoothie.

Shakeology is more than just a protein shake and the best for postpartum recovery because it also includes an array of additional nutrients:

• 70+ superfoods (no other protein powder will come close to this amount.) which gives you so many nutrients in one scoop that this can replace your postnatal/prenatal vitamin.
• Probiotics and prebiotics to enhance digestion and increase your immune system.
• Adaptogens to help your body naturally deal with stress better, which is very important for breastfeeding mothers postpartum because of long sleepness nights and all the stresses that new motherhood can bring.
• More digestive enzymes than any other protein powder to help you break down your food better and enhance the amount of nutrients your body can actually absorb. A lot of us have a lot of digestive difficulties for quite a while postpartum, drinking this protein powder every day was a lifesaver for my sluggish postpartum digestion.
• Greens and phytonutrients to fight free radicals and once again boost your immune system.

It is easy to see why this is my number one choice for a postnatal protein powder safe for breastfeeding mothers!

Shakeology comes in two forms. The first is a blend of whey and plant based proteins. If you and baby have no lactose intolerance, whey is an ideal choice for postpartum because it helps build lean muscle in women. Which we all need some help regaining after birth.

If you or baby needs to avoid lactose, there is an entirely plant-based vegan formulation as well. So you can STILL reap the benefits of this nutrient loaded protein powder!

I absolutely notice the difference that starting my day with their protein, digestive enzymes, and greens gives me. Only Shakeology makes me feel so vibrant and energized, and all with something I can make with one hand.

Chocolate Whey Shakeology is my favorite! Try it out now!

And of course you will want to know all my best tricks to save big on your Shakeology too! You can save up to $50 using my tips.

2. Vega One Protein and Greens

I feel exposed admitting this but I have been a protein powder addict for almost 9 years. I’ve watched the ups and downs in the industry and gained multiple nutrition certifications throughout that time. Not to mention I’ve been breastfeeding on and off for 5 or the past 10 years.

So if anyone knows what breastfeeding moms should be drinking for optimal health it’s me.

This is my new favorite protein powder to keep on hand at all times. (in both vanilla and chocolate.) I love my Shakeology protein powder and the boost it adds to my digestion and immune system is without compare. But it is expensive.

Because most days as a work from home homeschooling mom of 3 I absolutely end up drinking multiple protein shakes or smoothies as meals or snacks each day to keep my nutrition and breast milk levels high and my digestion in check.

So I always have my Shakeology shake for breakfast (or my digestion suffers), and fill in the gaps with this vega protein and greens shake lately.

Each scoop contains:

• 20 g plant based protein (Which is the STAND OUT feature… that is a huge amount of protein for a single scoop and something us super busy breastfeeding moms can use.)
• only 1 gram of sugar
• So it’s super low carb
• lots of great greens to help you detoxify
• The protein is fully plant based so shouldn’t cause any aversions to sensitive babies,

Vega One Organic protein shake is USDA organic, non GMO, and certified vegan. Give Vega One Protein and Greens a try today!

Majka is another stellar plant-based protein powder perfect for breastfeeding moms. What makes this protein powder so amazing is that galactagogues are built right into the ingredients! (Galactagogues are foods known to increase breast milk supply.)

You heard that right ladies, no more scooping additional supplements into all your protein shakes to increase your milk supply. This perfect protein powder has milk boosting ingredients already included!

This is the best protein powder for ease of creating lactation smoothies by far! And in this time of our lives, we all need fast, easy, and healthy.

It should be of no surprise that Majka Nourishing Lactation Protein Powder is created by moms for moms. These ladies took our nutritional needs to heart by including:

• All organic: pea protein, hemp seed protein, sunflower seed protein, quinoa sprout protein, pumpkin seed protein, and chai seed protein
• Milk boosting lactation blend to increase breast milk supply
• Greens blend built right in
• Digestive Enzymes
• Probiotics to aid in digestion and overall health

Majka is another stellar plant-based protein powder perfect for breastfeeding moms. What makes this protein powder so amazing is that galactagogues are built right into the ingredients! (Galactagogues are foods known to increase breast milk supply.)

You heard that right ladies, no more scooping additional oats and flax meal into all your protein shakes to increase your milk supply. This perfect protein powder has milk boosting ingredients already included!

This is the best protein powder for ease of creating lactation smoothies by far! And in this time of our lives, we all need fast, easy, and healthy.

It should be of no surprise that Majka Nourishing Lactation Protein Powder is created by moms for moms. These ladies took our nutritional needs to heart by including:

• All organic: pea protein, hemp seed protein, sunflower seed protein, quinoa sprout protein, pumpkin seed protein, and chai seed protein
• Milk boosting lactation blend to increase breast milk supply
• Greens blend built right in
• Digestive Enzymes
• Probiotics to aid in digestion and overall health

Why is this a great protein powder for breastfeeding mothers?

Your lactation building ingredients are already included in this tasty protein powder. Also included are your greens and digestive enzymes. This protein powder truly has a broad spectrum of vitamins, nutrients, minerals, protein, and fiber all in one simple scoop.

You can be confident that you are providing yourself and baby with the best nutrition when you scoop out Majkas Nourishing Lactation Protein Powder! Plus this protein powder is gluten-free, soy free, and refined sugar-free.

4. So Lean and So Clean by Ora Organic

This is one of my top protein powders for breastfeeding mamas for so many reasons! So Lean and So Clean is exactly that: lean and clean in that it contains only organic natural foods. This protein powder is:

• USDA Organic
• Dairy Free
• Soy Free
• Gluten Free
• Non GMO
• Soy Free
• Vegan

This outrageously clean protein powder is baby safe and perfect for breastfeeding moms. It contains only 1 gram of sugar, 22 grams of vegan plant-based protein, and only 5 grams of carbohydrates in 2 scoops! (In the vanilla protein powder, the chocolate which is equally delicious, contains 6 grams of carbohydrates.)

So Lean and So Clean by OraOrganic contains more than just super clean plant ingredients. This protein powder is also loaded with

1. 2 servings of greens
2. a full amino acid profile
3. prebiotic and probiotic digestive enzymes

All built right in! I definitely notice the aid of digestive enzymes when I mix this up with my morning lactogenic smoothie.

What else about this protein powder is so great for breastfeeding mothers?

This protein powder is also amazing for breastfeeding moms because it has lots of ingredients that boost milk supply as well as increase it’s nutritional density. Many of the ingredients in So Lean and So Clean are very high in essential fatty acids which are extremely important to keeping your milk nutritionally dense and rich and satisfying for your baby.

Because this protein powder is gluten-free, lactose free, AND soy free no matter your babies or your own sensitivity, this protein shake will be safe for you while breastfeeding. Plus you have the choice of vanilla or chocolate. This is my new #1 choice for the cleanest protein shake for breastfeeding moms.

3. Milk Dust Breastfeeding Protein Powder

Milk Dust is the newest Lactation protein powder on the market. It is a tiny bit more costly than the previous protein powder, but that is to account for the special lactation blend added right into their formulation!

Milk Dust was created by a mom of 4 specifically for breastfeeding mothers.  She specially designed Milk Dust’s formulation with breastfeeding mothers in mind.

Milk Dust really brings important nutritional elements into their lactation blend that other protein powders designed specifically for breastfeeding mothers failed to address such as sugar cravings (which almost all breastfeeding mothers suffer from) as well as the right form of folate that ALL women can absorb.

Did you know that you should continue taking your prenatal vitamin the entire time you are exclusively breastfeeding to ensure that baby is continuing to get the required nutrition as they were in utero? Did you know that most prenatal vitamins contain “folic acid” which 40% of women can’t even absorb?

If this is taking you by surprise in any way you really need to learn about the difference between folate and folic acid. 

But rest assured Milk Dust contains THE RIGHT form of folate for mom and baby to reap all the nutritional benefits.

Why is this a great protein powder for breastfeeding mothers?

Milk Dust is super low calorie while still containing:

• 16 g plant-based protein
• a greens blend
• digestive enzymes
• a blood sugar support blend

Milk Dust includes a handful of different galactagogues so that it has the best chance of working to increase lactation for most mothers. Milk Dust Breastfeeding Protein Powder contains milk thistle, red raspberry leaf, brewer’s yeast, fennel seed, and organic fenugreek seeds to increase milk supply fast!

Though fennel is a highly effective galactagogue, some people are turned off by the strong black licorice flavor. Most lactation teas include fennel because of how effective it is at increasing breastmilk supply.

Milk Dust is wonderful because it’s the first lactation booster that includes cinnamon to complement the fennel. The two flavors together are complete brilliance and taste like a dessert!

Wrapping Up If It’s Safe to Drink Protein Powder Shakes While Breastfeeding

Not only is it safe to drink the aforementioned protein powders while breastfeeding, but adding these delicious and high quality protein powders into your diet can help fill your nutritional gaps and increase the amount and quality of your breastmilk.

Being a breastfeeding mom keeps you busy and tired quite often, I highly recommend adding in a protein powder to keep yourself nourished and healthy even in the most busy of days.

But be sure you know the quality and ingredients of any protein powder that you decide to purchase and drink while nursing your baby.

More Breastfeeding Resources You’ll Love

• How to Increase the Fat in Your Breastmilk
• How to Increase Milk Supply for Returning to Work
• The Best Collagen for Breastfeeding Moms

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