What is the best breastfeeding protein powder?

drink wholesome is the best breastfeeding protein powder. It is made with a short list of simple ingredients, making it perfect for breastfeeding women looking to boost their protein intake without the extra processing and added junk. Order samples to see if our protein powder for breastfeeding is right for you.

Written by Jack Schrupp & Brittany Adelman, RDN

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How to pick a supplement that is right for you

When it comes to breastfeeding, maintaining optimal health for both mother and baby is essential. This includes consuming adequate protein, which is crucial for the growth and development of the baby, as well as the mother’s health. Not all protein powders are created equal, however, and not all are safe for breastfeeding mothers. To ensure that you are using a breastfeeding-safe protein powder, it is important to consider several factors.

– Protein is essential for both the growth and development of the baby and the mother’s overall health during pregnancy.

– Choosing a protein powder safe for breastfeeding requires consideration of several factors, such as ingredients, nutrition, and safety standards.

– The best breastfeeding-safe protein powder should contribute to a healthy gut and be suitable for prenatal needs.

– Consulting with a healthcare professional before adding protein powder to your diet while breastfeeding is crucial.

– There are many ways to incorporate protein powder into your diet, including protein shakes, baked goods, and smoothies.

Can you use protein powder while breastfeeding?

As a breastfeeding mom, you want to make sure that you are providing your baby with the best possible nutrition. This means getting all the nutrients needed to support your health and lactation. Of these nutrients, protein is one of the most important.

Meeting your daily protein needs as a busy mom can be really hard, especially if you have dietary restrictions. This is where protein powder can help. Adding a scoop of protein powder to your diet is an easy way to ensure you are eating enough protein for both you and your baby. With so many options on the market, however, it can be hard to know which ones are safe and effective. Keep reading to learn more.


What are the nutritional needs of breastfeeding moms? 

As a breastfeeding mom, your body needs extra nutrients to support postpartum recovery and milk production. Eating extra protein is particularly important for your baby because protein is the building block of all tissues, and supports the development of motor and cognitive skills.

According to the American Pregnancy Association, you should consume around 71 grams of protein per day while breastfeeding. This is about 30% more protein than what non-breastfeeding women need. Experts also suggest that breastfeeding women consume an additional 500-670 calories per day to keep up with the metabolic demands of breast milk production. Your exact caloric needs may vary based on factors like the baby’s age and the frequency of breastfeeding, but it is safe to say that eating a few extra calories will not hurt. 

Finally, did you know that what you eat can impact the nutritional quality of your breastmilk? In other words, your diet while breastfeeding can alter the amount of proteins, carbohydrates, and fats in your breast milk. Maternal diets high in protein, for example, have been associated with higher protein and energy contents in breast milk, meaning that the infant is getting more protein and more calories, both of which are essential for growth and development.


Should you be using protein powder while breastfeeding?

As a breastfeeding mother, being mindful of your protein intake is crucial for both your well-being and your baby’s development, but how are you supposed to know if you should be supplementing with protein powder in the first place? Consider the following factors to determine if incorporating protein powder into your diet is right for you:

1. You are not eating enough throughout the day.

If you find it challenging to meet your nutritional needs throughout the day due to the increased energy demands of breastfeeding, incorporating a protein powder in your diet can be a convenient and efficient way to ensure you are getting an appropriate amount of protein to support your body.

2. You struggle with eating consistent meals.

For busy moms navigating a demanding schedule, protein powder can be a quick, portable, and versatile snack, offering essential nutrients without eating into your limited time.

3. You are considering re-introducing physical activity and/or strength training.

Moms re-engaging in physical activity to improve muscle mass postpartum can benefit from protein powder to support muscle recovery and growth.

4. You are in postpartum recovery.

Protein powder aids in postpartum recovery by facilitating tissue repair and replenishing essential nutrients needed for healing.

5. You want to enhance your breastmilk supply.

For mothers focusing on maintaining or boosting breast milk supply, protein powder provides vital amino acids and nutrients that contribute to overall lactation health.

Please note that while these considerations can help you decide if supplementing with protein powder is right for you, it is always recommended to consult with your healthcare provider for personalized advice tailored to your specific nutrition needs.

What should you consider when buying protein powder for breastfeeding?

Finding a protein powder that is safe and suitable for you and your baby is easier said than done. If you Google “breastfeeding protein powder,” for example, you will find brands marketed towards breastfeeding and postpartum mothers using ingredients NOT recommended for moms who are actively breastfeeding. Fortunately, we are here to help you cut through the noise. Here are the most important factors to consider when shopping for breastfeeding protein powder.


The first thing you should consider when shopping for protein powder for breastfeeding is the ingredients. The ingredients in a protein powder can determine its safety for breastfeeding, so it is important to choose a protein powder free from potentially harmful ingredients like emulsifiers, thickeners, flavors, and many sugar substitutes.

Food additives like these can cause painful side effects and long-term gut health problems. Specifically, research shows that they can alter the composition and function of your gut microbiome – the collection of microorganisms living in your gut. This can cause chronic digestive issues, widespread inflammation, and even the development of chronic diseases.

Food Allergens

When shopping for breastfeeding protein powder, it is important to consider whether you have a history of allergies or food sensitivities. If you do, you should avoid protein powders made with common allergens like dairy and soy. Breast milk ordinarily does not induce allergic reactions in breastfeeding infants, but there is a possibility that allergens could be transmitted through your diet. Signs of a possible allergic response include severe colic, abdominal discomfort, eczema or hives, vomiting, severe diarrhea, and breathing difficulties persisting for several hours post-breastfeeding. If you note any of these symptoms, contact your pediatrician right away.

Serving Size

It is important to stick to your recommended daily protein intake to avoid consuming too much protein. Consuming too much protein can lead to dehydration and put stress on your kidneys. Moreover, while supplementing your diet with protein powder can be a great way to meet your daily protein needs, it should not be a replacement for other dietary protein sources like eggs, fish, and meat. 

drink wholesome is the best breastfeeding protein powder

drink wholesome is additive-free.

One of the reasons why we make the best breastfeeding protein powder is that we do not use food additives. Most protein powders, even those made specifically for breastfeeding mothers, contain a cocktail of additives. While ingredients like these may improve characteristics like flavor and texture, they can also cause uncomfortable side effects.

Food additives do not look like real food, making them hard to break down. This can cause your colon to absorb extra water, leading to diarrhea. It can also provide a feast for your hungry gut bacteria, which produce gas as they eat. Too much gas can cause bloating, flatulence, stomach pain, and even constipation as it slows down colonic transit.

Here is a list of the most common food additives in protein powder:

acacia fiber, acacia gum, acesulfame potassium, artificial flavors, ascorbic acid, aspartame, calcium carbonate, carrageenan, cellulose gum, dextrin, dicalcium phosphate, dipotassium phosphate, erythritol, gellan gum, guar gum, gum arabic, inulin, locust bean gum, maltodextrin, mono- and diglycerides, ‘natural’ flavors, rice bran extract, rice dextrin, rice hulls, rosemary extract, silica, silicon dioxide, sodium alginate, sodium bicarbonate, soluble corn fiber, soy lecithin, sucralose, sunflower lecithin, tocopherols, tricalcium phosphate, xanthan gum, xylitol, zinc oxide

Consistently consuming food additives can disrupt the regulatory pathways in your intestines, paving the way for inflammatory bowel disease (IBD) and other chronic inflammatory conditions. As you already learned, some additives, such as artificial sweeteners and sugar alcohols, can also disrupt the balance of your gut microbiome – the community of microorganisms living in your gut. An imbalanced gut microbiome is associated with poor outcomes for breastfeeding women.

the alternative:

Protein Matrix Comprised of (Whey Protein Concentrate,  Whey Protein Isolate, Calcium Caseinate, Micellar Casein, Milk Protein Isolate, Egg Albumen, Glutamine Peptides), Polydextrose, Sunflower Creamer (Sunflower Oil, Corn Syrup Solids,  Sodium Caseinate, Mono- and Diglycerides, Dipotassium Phosphate, Tricalcium Phosphate, Soy Lecithin, Tocopherols), Natural and Artificial Flavor, MCT Powder (Medium Chain Triglycerides, Nonfat Dry Milk, Disodium Phosphate, Silicon Dioxide), Lecithin, Cellulose Gum, Salt, Yellow 5, Sucralose, Acesulfame Potassium, Papain, Bromelain

drink wholesome is dairy-free.

Another reason why we make the best protein powder for breastfeeding is that we do not use dairy-based proteins. Many other protein powders are made with whey and casein, which are byproducts of cheese and yogurt production. These ingredients are known to trigger digestive issues.

Among those most susceptible to these side effects are women with lactose intolerance. Lactose intolerance arises when the body lacks the necessary lactase enzyme to digest lactose, a sugar found in dairy. Over one-third of the adult population is lactose intolerant, so breastfeeding mothers should exercise caution when using protein powders made with dairy-based proteins.

drink wholesome is made with real foods.

A final reason why we make the best breastfeeding protein powder is that we do not use protein concentrates or isolates. Nearly all other protein powders are made with one or both of these protein sources, which have been stripped of everything but the protein. 

Your gut is designed to digest unprocessed or minimally-processed whole foods, not protein concentrates and isolates. Processed ingredients can therefore alter the composition of your gut microbiome, which is a huge problem for breastfeeding mothers. The gut microbiome protects against pathogens, educates your immune system, and influences, directly or indirectly, most bodily functions. When it is not working properly, the consequences can be serious.

Instead of using protein concentrates or isolates, we make the best protein powder for breastfeeding and weight loss with whole foods like egg whites and almonds. Opting for minimally processed protein sources like these provides a gut-friendly alternative to protein concentrates and isolates.

For starters, whole foods such as egg whites and almonds contain enzymes and other digestive aids that help you break them down. In contrast, protein isolates and concentrates have had these beneficial components stripped away.

Egg whites offer additional gut health advantages by being low in FODMAPs, balancing of pH levels in your gut, and encouraging the growth of beneficial gut bacteria. This is precisely why our customers tend to experience fewer digestive issues with our egg white protein powder than with other types of protein supplements.

For those who cannot consume eggs, our vegan almond protein powder steps in as an excellent plant-based alternative. Almonds contribute to a diverse gut microbiome and are a rich source of fiber, which supports regular, healthy bowel movements. In a nutshell, if you are seeking a breastfeeding-safe, gut-friendly means of increasing your protein intake, you have come to the right place.

Recommended breastfeeding-safe protein powders

The best protein powders for breastfeeding are made with a short list of simple ingredients – the simpler the better. The more your protein powder looks like real food, the less likely it will be to cause side effects and inflammation in the gut. 

Protein powder is not a magic bullet. It is simply a convenient way to boost your protein intake, and offers distinct advantages for breastfeeding women who may have a hard time eating enough protein. Companies claiming that their protein powders will increase your milk supply or somehow improve your baby’s health are full of garbage – literally and figuratively. The only thing that really matters when it comes to protein powder is the ingredients. The claims, packaging, etc. is just marketing!

After considering the key factors, we have carefully selected the top 5 protein powders safe for breastfeeding. These products have been vetted for quality, safety, and effectiveness, making them ideal choices for breastfeeding women who want to incorporate protein powder into their diet.

1. Drink Wholesome

Drink Wholesome Vanilla Protein Powder – Made with just 4 simple ingredients – egg whites, coconut, vanilla, and monk fruit – this is hands down the best protein powder for breastfeeding. You will not find a shorter, simpler list of ingredients.

vanilla protein powder 14 servings nutrition facts

Drink Wholesome Vegan Vanilla Protein Powder – Made with just 4 simple ingredients – almonds, coconut, vanilla, and monk fruit –  this is hands down the best vegan protein powder for breastfeeding. If you are on a plant-based diet, give it a try.


2. Mama Bird 

Made with a blend of pea protein isolate and hemp protein, this is a good option for breastfeeding women. It does contain an added thickener (acacia gum), though, which is not gut-friendly.


3. Boobie

Made with pea protein isolate, this is a good option for breastfeeding women. It does contain an added thickener (guar gum), though, which is not gut-friendly.


4. Ritual 

Made with pea protein isolate, this is an ok option for breastfeeding women. It does contain added thickeners (xanthan gum) and emulsifiers (sunflower lecithin), though, which are not gut-friendly.


5. Pink Stork

Made with whey protein isolate, this is another ok option for breastfeeding women. Whey protein isolate is a heavily-processed dairy-based protein, but it does contain less lactose than whey protein concentrate. That said, there is no way of knowing exactly how much lactose an isolate contains. Moreover, Pink Stork uses natural flavors and stevia, which are probably not as natural as you think. 


Note that out of all the protein powders on this list, drink wholesome is the only one that is additive-free, dairy-free, and made with real foods, not protein concentrates or isolates. If you drink a protein shake every day, this can make a huge difference in terms of your gut health. Order samples to see if our protein powder safe for breastfeeding is right for you. 

How do you incorporate protein powder in your diet? 

As you just learned, adding protein powder to your breastfeeding diet can be an excellent way to supplement your nutritional needs. Check out the recipe below on how to use drink wholesome to make gut-friendly, high-protein energy bites. Feel free to adjust the quantities based on your preferences and the desired number of servings. 

High Protein Chocolate Almond Energy Bites


– 1 cup gluten-free rolled oats

– 2 servings drink wholesome vegan protein powder

– 1/2 cup almond butter or sun butter 

– 1/3 cup honey or maple syrup

– 1/4 cup chia seeds

– 1/4 cup mini dairy-free chocolate chips

– 1 teaspoon vanilla extract

– a pinch of salt


1. In a large mixing bowl, combine the rolled oats, protein powder, chia seeds, and salt.

2. Add the almond butter, honey (or maple syrup), and vanilla extract to the dry ingredients.

3. Mix all the ingredients thoroughly until a sticky dough forms.

4. Fold in the dairy-free chocolate chips until evenly distributed in the dough.

5. Place the bowl in the refrigerator for 15-20 minutes to make the dough easier to handle.

6. Once chilled, take small portions of the dough and roll them into bite-sized balls using your hands.

7. Place the energy bites on a tray lined with parchment paper and refrigerate for an additional 30 minutes.

8. Enjoy! Store the energy bites in an airtight container in the refrigerator to maintain freshness.

Nutrition Information:

Serving Size: 1 energy bite

Calories: 136 kcal

Fat: 7g

Carbohydrates: 13g

Protein: 6.5g

Fiber: 2.5g

Sugar: 7.5g 

These protein-packed energy bites are not only gut-friendly, but also a delicious and nutritious snack option to help you meet your daily protein needs. Enjoy! 

If you are hungry for more, check out our other easy, high protein recipes.

How do you choose the best supplement for you and your baby?

By opting for a protein powder that aligns with your health goals, you can effectively support your overall well-being, lactation, and health of your infant throughout your breastfeeding experience. That said, choosing a safe protein powder while breastfeeding can be a confusing process. That is why it is important to know what to look for. Here are a few guidelines to keep in mind:

– Check with your healthcare provider: Before starting any new supplement, it is always a good idea to consult with your doctor or registered dietitian. They can help you determine if a protein powder is right for you and recommend the best type, serving size, and brand to meet your nutritional needs.

Avoid protein powders that contain additives, as even small amounts can cause nasty side effects. 

– Ensure proper dosage. Eating too much protein can cause digestive issues, strain on your kidneys, and unwanted weight gain. Follow the recommended serving size and start with a small amount to see how your body reacts.

– Watch for potential side effects. While protein powders are generally considered safe, some people may experience side effects like bloating, gas, or diarrhea. If you notice any adverse effects, stop using the powder and talk to your healthcare provider.

By following these safety tips, you can enjoy the benefits of protein powder without any negative effects on your breastfeeding journey.


easy to digest

“This is my second breastfeeding journey using drink wholesome. It’s so easy for me to make a quick smoothie and it tastes delicious! I also love know exactly what I’m putting into my body.” – Katelyn

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This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. drink wholesome is not intended to diagnose, treat, cure or prevent any disease.