Breastfeeding is a critical period where both the mother and baby’s nutritional needs skyrocket. New moms often find themselves searching for convenient ways to up their daily protein intake, given the pivotal role protein plays in the healthy development of the baby and the replenishment of a mom’s connective tissues.
Enter protein shakes – an easy way for a breastfeeding mom to consume the essential amino acids vital for these processes.
Why is Protein Essential for Breastfeeding Moms?
Actually, protein is essential for all of us! But while nursing or breastfeeding a baby, we’re naturally even more focused on our nutrition – and in need of quick and easy options that can give us the nutrients we need and it’s a bonus if you can drink it one handed while stuck in one spot under a sleeping baby.
Related: How to get more protein into your plant based diet
Breast milk supply is significantly influenced by a mother’s diet. The production of breast milk demands an adequate amount of protein. In fact, the World Health Organization suggests that pregnant women and breastfeeding mothers consume extra protein to meet their unique nutritional needs.
This is where protein supplements, particularly the best protein powder tailored for lactating women, come into play.
How Much Protein Do Breastfeeding Moms Need?
This is one of the common questions posed by new moms. While the dietary guidelines vary, a general recommendation is to consume an extra 15 to 20 grams of protein daily compared to non-breastfeeding women.
So compared to an average of around 45g for a woman, during this time you’ll want to consume around 60-70g of protein.
It’s essential that this protein is clean, meaning free from heavy metals and artificial sweeteners, ensuring a safe option for both mom and baby.
What Makes a Protein Powder “The Best” for Breastfeeding?
Here are some crucial factors:
- Clean Ingredients: A close look at the ingredient list is paramount. Clean protein powder often signifies natural ingredients, devoid of artificial additives or heavy metals. Organic ingredients, such as organic pea protein, are often preferred.
- Source of Protein: Whey protein powder, casein protein, plant proteins like pea, hemp, and chia seeds offer an array of essential proteins. For mothers with lactose intolerance or those avoiding dairy products, vegan protein powder becomes a popular choice.
- Added Nutrients: Products like Majka protein powder and Milk Dust have a unique lactation blend that supports milk production. They not only provide enough protein but also essential nutrients, healthy fats, and even digestive enzymes. Ingredients such as oat flour and chia seeds play an important role in this blend.
- Safety: The absence of heavy metals, artificial sweeteners, and other harmful additives ensures a safe protein powder for the breastfeeding mother. Brands like Ora Organics and Naked Whey pride themselves on their clean and safe offerings.
- Taste and Texture: Since protein shakes become a part of a breastfeeding mama’s daily routine, the taste and texture become pivotal. Brands like Boobie Body and Milk Drunk have been known to get a nod from many for their palatable offerings.
List of Recommended Protein Shakes
These protein shakes are primarily marketed and available in the USA, but many of them also offer international shipping or have distributors in various countries, including the UK
- Boobie Body – Known for its great taste and texture, Boobie Body protein shakes are a hit among breastfeeding moms. They prioritize clean ingredients and are free from heavy metals and artificial additives.
- Majka – Majka protein powders are not only rich in high-quality protein but also include a unique lactation blend. This blend supports milk production and provides additional nutrients, healthy fats, and digestive enzymes, making it an all-around choice for postpartum nourishment.
- Ora Organics – If purity is your top priority, Ora Organics offers clean and safe protein powders. They are celebrated for their absence of heavy metals, artificial sweeteners, and harmful additives, ensuring a wholesome supplement for both mom and baby.
- Naked Whey – For moms who prefer whey protein, Naked Whey is a standout choice. It’s renowned for its clean profile, free from unnecessary additives, and focuses on providing pure whey protein to support your dietary needs.
- Milk Dust – Milk Dust shakes not only offer high-quality protein but are also infused with a lactation-promoting blend. This makes it a dual-action product that supports both your protein intake and your breastfeeding journey.
- Milk Drunk – For those who give importance to flavor and texture, Milk Drunk offers a range of protein shakes that are both delicious and nutritious, ensuring your protein supplementation is a treat rather than a chore.
In the UK, there are several reputable brands that offer protein shakes and powders suitable for breastfeeding moms, focusing on clean, high-quality ingredients. Here’s a list of some brands and products that are well-regarded and accessible in the UK:
- Purition – Purition offers whole food protein shakes with natural ingredients, focusing on health and nutrition. Their shakes are rich in protein, fiber, and healthy fats, making them a wholesome choice for breastfeeding moms.
- Myprotein – Myprotein is a well-known brand in the UK, offering a wide range of protein products. Their range includes options that are suitable for breastfeeding mothers, focusing on purity and nutritional value.
- Neat Nutrition – Neat Nutrition provides clean, simple protein powders. They offer both whey and vegan protein options, catering to different dietary needs and preferences.
- Form Nutrition – Form Nutrition is known for its plant-based protein powders that are specifically designed to support health and wellbeing. Their products are made with natural ingredients and are suitable for breastfeeding moms looking for vegan options.
- The Protein Works – The Protein Works offers a vast range of protein products, including shakes that are rich in nutrients and made with high-quality ingredients. They emphasize product purity and taste.
- Garden of Life – Garden of Life is recognized for its organic, non-GMO supplements. They offer plant-based protein powders that are rich in nutrients, making them a good option for health-conscious breastfeeding mothers.
When choosing a protein powder or shake, especially during breastfeeding, it’s crucial to select products that are free from harmful additives, artificial sweeteners, and heavy metals. Always opt for products with a clear, transparent list of ingredients.
Additionally, it’s highly recommended to consult with a healthcare professional before introducing any new dietary supplement into your routine while breastfeeding. They can provide personalized advice and ensure that the product meets your specific nutritional needs and those of your baby.
Are Protein Shakes the Only Solution?
While protein shakes are a great way to ensure proper nutrition, they should not replace whole food protein sources.
Breastfeeding moms are advised to maintain a healthy diet comprising whole grains, fresh fruits, a variety of other foods, and dairy foods (unless lactose-intolerant).
Protein drinks are merely a supplement to the regular diet.
Additional Benefits
Apart from boosting breast milk supply, protein shakes are an excellent way to potentially aid in postpartum weight loss. They can serve as a meal replacement or a snack, providing busy moms with the energy levels they desperately need.
And as a bonus for moms on the go, they offer a convenient way to ensure an adequate protein intake.
Good news for breastfeeding moms – the best protein shake is within reach. By choosing a great protein powder with clean ingredients, they can effectively support their milk production and their baby’s growth.
Whether it’s Boobie Body, Majka, or Ora Organics, the important thing is to find what fits your dietary guidelines and taste preference, ensuring you get the essential proteins needed for this critical period.
As always, while protein needs are high, balancing with a mix of natural protein powder, whole food sources, and other essential nutrients remains key.
