How to Find the Best Breastfeeding Protein Powder

📌 Overview and Key Takeaways

This is a Certified Nutrition Coach’s guide on how to find the best breastfeeding protein powder.

Discover how to safely meet your protein needs while breastfeeding.

Breastfeeding Protein Powder

How Much Protein Do Breastfeeding Moms Need?

Protein powder can help breastfeeding moms meet their daily protein needs, especially those who struggle to get enough protein from other sources.

Breastfeeding moms need extra calories and nutrients to support postpartum recovery and milk production.

An additional ~25 grams of protein per day is recommended during lactation (Yamada’s Text Gastroenterol, 2022).

Breastfeeding mothers also need to consume an additional ~330 calories per day during the first 6 months of lactation, and ~400 kcal/day during the second 6 months (Pediatrics, 2022).

Your individual needs will vary based on a number of variables, including how often you nurse, but it is safe to say that you will need to eat more (protein in particular). 

Research shows that muscle mass is preserved during lactation when protein intake exceeds that of non-lactating women (Am J Clin Nutr, 1998).

Higher protein intake also helps sustain milk protein production over time (Am J Clin Nutr, 1998).

Most mothers should be able to meet the increased metabolic (protein + calorie) needs of breastfeeding by eating a balanced diet.

But some, such as those with dietary or lifestyle restrictions, might benefit from the convenience and versatility of protein powder.

Protein powder can be mixed with just milk or water, or added to smoothies, oatmeal, and other recipes, making it an easy way to fill in gaps in your diet.

That said, not all protein powders are created equal.

Should Breastfeeding Moms Use Protein Powder?

Meeting your daily dietary protein needs as a busy mom can be really hard, especially if you have dietary restrictions, which 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.

That said, protein powder should only be used to help meet your total dietary protein needs and fill in nutritional gaps.

It should not replace other forms of dietary protein like eggs, fish, legumes, nuts, meat, and seeds.

Here are a few things to consider if you are still wondering if you need protein powder:

1. You are not eating enough throughout the day. If you find it challenging to meet your nutritional needs due to the increased energy demands of breastfeeding, incorporating protein powder into your diet can be a convenient and efficient way to ensure you are meeting your protein needs.
2. You struggle with eating consistent meals. For busy moms with demanding schedules, protein powder can be a quick, portable, and versatile snack, offering essential nutrients without eating into 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 growth and recovery.
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 breast milk supply. For mothers focusing on maintaining or boosting breast milk supply, protein powder provides vital amino acids and nutrients.

Please note that while these considerations can help you decide if adding protein powder to your diet is right for you, it is always recommended to consult with a healthcare provider for personalized advice.

What Is the Best Breastfeeding Protein Powder?

Many protein powders are made with ingredients that can cause painful side effects and long term health problems for both mothers and infants.

Among these ingredients are food additives and protein concentrates and isolates.

🚫 Avoid Food Additives

Regularly eating emulsifiers, thickeners, sugar substitutes, and other additives can not only upset your stomach, but also alter the composition of your gut microbiome – the collection of microorganisms living in your gut (North Clin Istanb, 2019).

This can lead to gut dysbiosis, or an imbalance in gut bacteria, which is associated with poor infant gut health (Microorganisms, 2022; Can J Infect Dis Med Microbiol, 2021).

Poor infant gut health, in turn, increases the risk of metabolic disorders such as obesity and diabetes (Diabetologia, 2016).

⚠️ Here is a list of the most common food additives in protein shakes and powders:

• 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
• maltitol
• maltodextrin
• mono- and diglycerides
• ‘natural’ flavors
• rice bran extract
• rice dextrin
• rice hulls
• rosemary extract
• silica
• silicon dioxide
• sodium alginate
• soluble corn fiber
• sorbitol
• soy lecithin
• sucralose
• sunflower lecithin
• tocopherols
• tricalcium phosphate
• xanthan gum
• xylitol
• zinc oxide

As a rule of thumb, if you cannot find it in nature or make it at home, it is probably a food additive.

🚫 Avoid Protein Concentrates and Isolates

If you have a sensitive stomach, you might also want to avoid ultra-processed protein concentrates and isolates.

Most protein shakes and powders are made from one or both of these ultra-processed protein sources, which have been mechanically and/or chemically stripped of everything but the protein.

This includes the enzymes, fiber, and other natural digestive aids that help your gut break them down.

You therefore do not digest them in the same way that you do whole foods, which could affect your gut health.

Studies show that regularly eating protein concentrates and isolates might disrupt your gut microbiome and cause the formation of toxic byproducts in your gut (Nutrients, 2018; Mol Nutr Food Res, 2024).

Individuals with pre-existing digestive issues should thus look for protein shakes and powders made from whole food protein sources like egg whites and almonds, which are easier to digest and absorb.

Order Samples to see for yourself.

What Are the Top Brands of Protein Powder for Breastfeeding?

Here is a list of brands that make protein powder specifically for pregnant and breastfeeding women:

1. Mama Bird

Made with a blend of pea protein isolate and hemp protein, this is a good option for pregnant women.

It does contain acacia gum, though, which is not gut-friendly.

2. Boobie

Made with pea protein isolate, this is another good option for pregnant women.

It does contain guar gum, though, which is not gut-friendly.

3. Ritual

Made with pea protein isolate, this is an ok option for pregnant women.

It does contain xanthan gum and sunflower lecithin, though, which are not gut-friendly.

4. Pink Stork

Made with whey protein isolate, this is another ok option for pregnant women.

Pink Stork uses natural flavors and stevia, however, which are probably not as natural as you think.

5. Drink Wholesome

Made from a short list of simple ingredients, including whole food protein sources, this is the best protein powder for pregnancy.

You will not find another protein powder with a better list of ingredients.

What Should I Consider When Choosing a Protein Powder While Breastfeeding?

Finding a protein powder that is safe and suitable for both you and your baby is easier said than done.

As you just learned, if you Google “breastfeeding protein powder,” you will come across brands marketed towards moms that use problematic ingredients.

This is why it is so important to thoroughly vet a protein powder before adding it to your diet.

Here are the most important factors to consider:

Ingredients

As you have probably gathered, the ingredients list is by far the most important factor to consider.

Prioritize protein shakes and powders made with whole food protein sources and avoid those that contain food additives.

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 shakes and powders made with common allergens like dairy and soy.

Breast milk does not often 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.

Nutritional quality

Look for a protein powder that contains at least 15 grams of protein per serving and essential nutrients such as iron, folate, and calcium, which are vital for postnatal health.

Avoid protein shakes and powders with lots of Added Sugars, as they can contribute to weight gain and gestational diabetes.

Note that if you are ever in doubt, consult with a healthcare professional before adding protein powder to your diet while breastfeeding, as specific health conditions may require additional precautions.

Sources

1. Yamada’s Textbook of Gastroenterology (Yamada’s Text. Gastroenterol). General nutritional principles. 2022.
2. Pediatrics (Pediatrics). Technical Report: Breastfeeding and the Use of Human Milk. 2022.
3. The American Journal of Clinical Nutrition (Am J Clin Nutr). Lean body mass of well-nourished women is preserved during lactation. 1998.
4. Northern Clinics of Istanbul (North Clin Istanb). Food additives and microbiota. 2019.
5. Microorganisms (Microorganisms). Gut Microbiota Dysbiosis: Triggers, Consequences, Diagnostic and Therapeutic Options. 2022.
6. The Canadian Journal of Infectious Diseases & Medical Microbiology (Can J Infect Dis Med Microbiol). The Intestinal Dysbiosis of Mothers with Gestational Diabetes Mellitus (GDM) and Its Impact on the Gut Microbiota of Their Newborns. 2021.
7. Diabetologia (Diabetologia). Microbial transmission from mothers with obesity or diabetes to infants: an innovative opportunity to interrupt a vicious cycle. 2016.
8. Nutrients (Nutrients). Effect of a Protein Supplement on the Gut Microbiota of Endurance Athletes: A Randomized, Controlled, Double-Blind Pilot Study. 2018.
9. Molecular Nutrition & Food Research (Mol Nutr Food Res). In Vitro