Protein also plays a major role in increasing metabolism, maintaining muscle mass and reducing hunger and cravings. Reducing hunger and cravings is one of the main reasons protein is so helpful for breastfeeding moms. I found that if I just made a quick protein shake, even if I was craving something else, it would transform the rest of my day! The days I didn't get my protein shake in were dramatically different! I was hungrier, wanted more chocolate, and didn't have as much energy! Because making a protein shake was so quick and easy, I could get myself to do it much easier than grill some chicken or eat an egg. AND, I found my FAVORITE chocolate frapp recipe with the Milk Dust Fudge Brownie. I literally loved it more than Starbucks and had it every morning over and over! That's the beauty of a good protein powder, you can make some amazing recipes and shakes that you crave more than a hard-boiled egg or chicken breasts!
QUICK BENEFITS OF PROTEIN POWDER WHILE BREASTFEEDING:
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Protein powders are easily absorbed and metabolized
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Often have extra nutrients for a more complete nourishment
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Taste great
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Have additional, milk-boosting ingredients
- Usually offer at least 10-20 grams of protein per serving
Protein powders are one of the best tools I've found for eating healthy and losing weight postpartum. I've had to lose the baby weight 4 times now, and protein powders have been essential to losing fat and keeping my milk supply. I didn't have Milk Dust with my first 3 babies, but with my fourth I did. I couldn't believe the different it made! I was able to lose weight, keep my energy up and keep my milk supply! I was much older with my fourth (34 when I had him!), which can often times make weight loss much harder, but because I have Milk Dust, I lost the weight and have kept it off 2.5 years later. Whether you use Milk Dust, or any other protein powder (and I have a list of options below!), you will find that they are super helpful to managing cravings, appetite and burning fat after pregnancy.
There are a lot of protein powders on the market, so I wanted to make a list of some of the top lactation protein powders, so you can choose which one is the right one for you.
MORE DETAILS ON ME, THE FOUNDER OF MILK DUST:
As a mom of 4 boys, I've gained and lost the baby weight four times over a span of 8 years. I have personally experienced the challenging, but wonderful journey of breastfeeding each of them for over 18 months, and I quickly learned how important nutrition is to keeping your supply while also burning fat. I developed eating habits, recipes and plans to share with other moms to help them on their journey, and ever since I've dedicated my career to guiding new mothers on their path to a healthy lifestyle and enhancing their milk supply through the power of nourishment, and thats what Milk Dust is all about.
Welcome to Milk Dust, where you'll find me, Katie, the founder, and your guide in this amazing adventure. With extensive qualifications as a Pre/Post Natal Fitness Specialist and a Precision Nutrition Coach, I bring a wealth of knowledge and experience to the table, for every breastfeeding mama and postpartum mommy out there that might be struggling with her body.
Being a devoted mom of four boys myself, I have a unique understanding of the challenges faced by new mothers. Since 2016, I have been successfully assisting fellow moms in increasing their milk supply through wholesome nutrition, while simultaneously helping them achieve their weight loss goals.
ARE PROTEIN POWDERS BENEFICIAL?
Protein powders are dietary supplements that have long been touted as a convenient source of nutrition, particularly for those seeking to increase their protein intake for muscle growth and recovery. However, many mamas don't thikn of protein powders for breastfeeding. Many mamas think of protein powders for getting fit and building muscle or losing weight, BUT they are such a great source of nutrition, vitamins, minerals, herbs and more.
Do I think protein powders are beneficial for new moms for a healthy milk supply and a new mom's nutritional needs? That's a definite yes.
Lactation protein shakes bring a lot of benefits to the table, which include, but are not limited to providing essential nutrients that are metabolism-boosting, reducing hunger levels, curbing sugar cravings, and helping breastfeeding mamas get as much protein as needed.
Many protein powders are not formulated for breastfeeding moms. Majority of the protein powders on the market are simply just protien, with small amounts of vitamins or minerals and extra protein maybe added in. There are very few protein powders that actually focus on increasing lactation, with specific lactation-boosting herbs and nutrients (like Milk Dust!). Most of the protein powders that include optimal nutrition for lactation are plant-based protein powders, free of dairy products. Animal protein powders are usually whey or caesin, and those typically don't have the superfood added ingredients to them that breastfeeding mamas need.
PLANT-BASED OR WHEY PROTEIN POWDER WHILE BREASTFEEDING?
If you are new to protein powders, it can be overwhelming to know which type of protein powder to choose. I am personally a proponent of plant-based protein powders because you can add a lot more important nutrients into these blends. It is difficult to add seeds, fruits and veggies to a whey protein formula. The ingredients don't usually blend well together. The plant-based protein powders help round out a full meal with proper nutrition and a good intake of protein, while the whey-based protein powders focus more on being an easy way to get in extra protein and extra calories.
Whey and animal-based protein powders can be hard to digest, both for moms and babies. There are many babies that are sensitive to dairy, causing extra gassiness or colic. Milk Dust is a plant-based protein powder, but because it uses pea protein, it has a complete amino acid profile that you get in an animal or whey-based protein powder. I personally believe a plant-based protein powder can offer a more diverse blend of nutrients and ingredients, which have a more powerful affect on milk supply. Whey-based protein powders do blend much creamier and fluffier than plant-based protei npwoders, so that is definitely something to keep in mind. Whey protein powders typically can offer a more adequate amount of protein per serving too. I find that I don't mind if there are a couple less grams of protein per serving, if I am also getting the amazing health benefits of additional vitamins and minerals from that additional nutrients.
Plant-based protein powders can be a little higher in heavy metals, but that isn't because of contamination, but the natural metals and minerals found in the soil where the plants grow. Testing for heavy metals is important, and some metals isn't as concerning as other things like mold and contamination.
If you don't like the texture of a plant-based protein powder, you can try blending it with different milks. Oatmilk can help make it creamier, as well as coconut cream or milk.
I am going to get into the best protein powders on the market for breastfeeding mamas, which are all plant-based and full of extra nutrients. This is key for lactation and postpartum. I will of course go over Milk Dust in depth, because I believe it is the best on the market, but there are some other good products to choose from, and I want to make sure you have all the information.
THE BEST PROTEIN POWDERS FOR BREASTFEEDING
I'm going to go over all the breastfeeding protein powders on the market, with an indepth review of their ingredients and formulas, so you can make the best decision for you! Utimately, I want you to succeed, feel happy and find a protein powder that is the best fit for you!
The market for lactation protein powders isn't actually that big. There are some protein powders that claim to be for lactation or postnatal, when in actuality their formulas are no different than a basic protein powder. I compiled a list of the top 4 protein powders, so you can chose from the best on the market, based on their ingredients.
MILK DUST PROTEIN POWDER
First on my list of protein powders for breastfeeding moms is of course Milk Dust. I created Milk Dust's formula specifically for breastfeeding moms using research and science that illustrates the exact nutrients postpartum mothers need, as well as the best studies on what herbs and nutrients actually increase milk supply. I consulted with nutritionists, doctors and lactation consultants on the formula, to ensure the formula is approved by medical professionals and lactation consultants. Milk Dust's formula has even been used in communities to help mothers relactate or lactate when adopting!
WHY IS MILK DUST'S PROTEIN POWDER FORMULA UNIQUE?
The Milk Dust formula is the only protein powder that increases lactation, while also helping with weight loss. There are two key blends that I put in Milk Dust that make it very different from other protein powders on the market. These blends are:
The lactation blend:
This blend is based off of research showing specific combinations of lactation herbs that actually increased milk volume. The original, and most successful lactation formula combines the power of fenugreek, fennel seeds, red raspberry leaf, milk thistle and brewer's yeast. Fenugreek combined wth these specific ingredients makes a very powerful lactation blend. Despite fenugreek being the most studied lactation herb, some moms find that they have an opposite reaction to fenugreek. Because of this, Milk Dust also offers a fenugreek-free formula that uses the power of Shavatari mushroom, which has a lot of anecdotal evidence proving increased milk production.
In addition to two unique lactation blends, Milk Dust also helps new moms lose weight by targeting sugar cravings and balancing blood sugar.
The sugar-craving blend:
Milk Dust combines specific nutrients like chromium, magnesium, turmeric, cinnamon bark (this study proves the amazing power of cinnamon bark on blood sugar!), l-methylfolate, and vitamin B 12. These specific nutrients are key to targeting sugar cravings and balancing blood sugar. All of them have specific studies backing their use to treat diabetes and lower blood sugar.
L-methylfolate in particular has been proven to control glycemic factor, and the methylated form of folate is extremely important because it is activated and ready for absorption, which is key for anyone with the MTHFR gene mutation. the MTHFR mutation prevents absorption of folic acid, which is synthetic. This is actually more common in women then thought, but many go undiagnosed because not many doctors test for it. In fact, according to the CDC, these gene mutations are very common.
"Gene variants are common and normal. In fact, there are more people in the United States who have one or two copies of the MTHFR C677T variant than people who do not have it.7 Variants in genes are what make us unique. They cause differences, such as eye color, hair color, and blood type."
When blood sugar is spiking and dropping, this causes more cravings for sugar and carbohydrates, making it difficult to stay off the lactation cookies while breastfeeding. This makes it really hard to lose weight and stay on a low-carbohydrate, high-protein diet. Another bonus of balancing blood sugar is the hormonal effect! Higher blood sugar and fat stores can cause estrogen to stay high, making it difficult for prolactin to increase. Estrogen is supposed to drop after birth to allow prolactin to increase for lactation. Blood sugar and insulin levels can disrupt this process, causing a low milk supply.
Milk Dust targets specific nutrient needs:
Studies have reported specific nutrient needs during lactation. Because these needs are increased, supplements like Milk Dust can be really helpful to ensure your body is getting the nutrition it needs to feed baby. Lactation causes an increased output in nutrients to the baby, and if these needs are not met, it can compromise milk supply.
Milk Dust tastes sweet and delicious and science says this works for cravings!
Milk Dust uses a small batch flavoring company for a very specific sweet taste. This flavoring also curbs sugar cravings, as studies show that if you are craving something sweet, just having the taste of something sweet can really stop those cravings! Milk Dust is naturally sweetened with a tiny bit of organic cane sugar, and stevia. Stevia gives the taste of sweetness, without increasing blood sugar as if you ate sugar.
The power of protein to reduce cravings while breastfeeding:
At only 100 calories, one Milk Dust scoop offers 16 grams of protein. Protein needs are increased during lactation as well, and low protein consumption is also linked to increased carbohydrate cravings. JJ Virgin, New York Times bestselling author of The Virgin Diet and of JJ Virgin’s Sugar Impact Diet, makes some very important points on protein and the power of protein to reduce sugar cravings.
"Protein halts what she calls the “neuronal reward system— brain chemicals that motivate us to eat more food, even when we’re not hungry.” Protein also balances blood sugar, which decreases the risk of a low-blood-sugar-induced binge. If you’re eating and digesting the right kind of protein—and enough of it—cravings will lessen."
and she also says, "Virgin suggests that you take a B12 supplement and add protein powder to smoothies. Women should aim for 75 to 80 grams of protein per day, "
Now you can hopefully see why protein and nutrients are so imporant for weight loss and milk supply together, and how Milk Dust is uniquely formulated to target all of these needs.
There are some other protein powders on the market, that can be beneficial for breastfeeding as well. I will go over these too, so you can see what is out there and make the best choice for you!
BOOBIE BODY SUPERFOODS PROTEIN POWDER
On my list of protein supplements Boobie Body is next. Boobie Body has a great base protein blend, and it is all plant-based. As I mentioned, I prefer plant-based protein powders for breastfeeding, and this one of the top on the market, but missing some key ingredients that are really important while breastfeeding.
Boobie Body offers an herb blend, that could help with lactation, but doesn't have as much scientific backing. The herb blend does have cinnamon and turmeric, which we new can be very helpful for blood sugar, but not really for lactation. There should at least be a milk thistle or fennel seed to really make this herb blend more powerful for lactation. If you are looking for a protein powder that doesn't have as much milk supply power, this one could be a good option.
At first glance, it may seem more affordable with a few more grams of protein per serving. One scoop offers 19 grams of protein, but there are only 20 servings total. In addition, the protein formula is much simpler when it comes to nutrients and ingredients.
The bottom line:
Boobie Body offers a great protein blend, but is missing key nutrients and ingredients that would make it more powerful for lactation. It also doesn't have the blood sugar blend to curb cravings and help with weight loss.
PREGNANCY+NURSING PROTEIN BY PINK STORK
Pink Stork's pregnancy and nursing protein is a newer "lactation" protein on the market, but I want to note that there are absolutely no milk-boosting ingredients in this protein, and it is a whey protein. This means that if your baby is sensitive to dairy in any way, it can make them very fussy.
This protein is extremely simple, just pure whey protein, without any additional nutrients, superfoods or herbs. This leaves many postparutm mamas with nutrient deficiencies, and only supplies protein.
I recommend finding another protein powder that offers more complete nutrients, and is formulated for breastfeeding. Despite Pink Stork's marketing efforts, it is no different than any other whey protein powder on the market.
Non-Lactation Protein Powder Options Safe For Breastfeeding:
Orgain Organic Protein
Orgain is a great, organic, plant-based protein powder that isn't focused on lactation, but a clean option for protein shakes. Like Pink Stork's protein powder, there aren't any specific lactation-boosting ingredients, but it is still a good source of protein. Orgain has a great protein blend, but it does have peanuts, which some people are sensitive too. You get 21 grams of protein per serving, but no real additional nutrients, vitamins or minerals that are really important postpartum and breastfeeding. If you don't get these nutrients in a protein powder, definitely look to supplement them with a greens powder, or a good multivitamin to help as well. This is a great basic protein powder that you can find in many stores for a lower price, so you are at least getting your protein needs met with a shake.
Truvani Plant-Based Protein Powder:
This is a great protein powder full of organic ingredients and a great taste and texture. They have a few different flavors, and grams of protein per serving. Like the Orgain, this protein powder doesn't have any extra ingredients and nutrients for postpartum and breastfeeding mamas, but it is a good way to get your protein in. There are no artificial sweeteners, made with natural flavors, and can easily be blended as a with whole foods as a lactation smoothie, or you can drink it mixed with water or a good milk like oat milk.
Ora Organic So Lean So Clean Protein Powder:
Ora Organic is one of my favorite basic protein powders, if you need a safe option for breastfeeding, but you don't need the extra lactation support. This protein powder is a great way to get in some digestive enzymes, to help you digest your food, as well as 21 grams of protein per serving. This one tastes great, blends smooth, and at least as the enzymes to help you break down and digest the protein powder, as well as absorb nutrients overall. I've found this protein to be another one of my favorite safe protein powders that aren't formulated for breastfeeding or nursing moms, but still a great protein source overall.
DO PROTEIN POWDERS INCREASE BREAST MILK SUPPLY?
You might be wondering if protein powders actually increase milk supply. Protein powders are a very useful tool for breastfeeding mothers to get in the protein and nutrients they need to support milk supply. As mentioned before. protein consumption is linked to milk volume, and it is an important macro nutrient for lactation mothers.
ARE THERE ANY SIDE EFFECTS OF USING PROTEIN POWDERS?
Incorporating protein powders into your diet while breastfeeding can seem intimidating, but take it from a nutrition expert - There are minimal side effects with taking protein powders, especially with Milk Dust Protein Powder.
It's okay for new moms to be concerned about finding the perfect balance of nutrition to ensure both their health and their baby's well-being, and I know a fair share of that part - Being a mom of 4. Though, in my experience in the industry, good protein powders provide a fast and convenient way for breastfeeding mamas to up their protein intake without causing any harm to
new moms or babies.
Since high-quality protein powders mainly consist of essential amino acids, the risk of side effects, in general, is considerably low.
However, a breastfeeding mother must choose a protein powder with pure and clean ingredients, steering clear of artificial additives and fillers. With an all-natural, nutrient-dense protein powder in hand, breastfeeding mothers can effectively enhance both their milk supply and overall health – and put their worries to rest.
It's also important to check in with your doctor about any new supplement that you're taking, in case you're allergic to any of the mentioned ingredient lists, and you're not fully aware of it beforehand!
FINAL WORD
All in all, protein powders can be an incredible asset and help to any breastfeeding mom who is struggling with getting enough nutrition and calories. The best protein powder for breastfeeding moms is one that provides the nutrients they need while being free of preservatives or artificial flavors.
These protein powders come in many forms, from plant-based to whey-based levels, so new mom needs to do their research about which would work best for them given their health needs and personal preferences.
I have a lot more resources for you, including recipe books, and products that can help you achieve your goals without sacraficing your milk supply at all!
If you want more help to lose weight, I have a great Breastfeeding Weight Loss + Fitness Pack that has EVERYTHING you need to lose the baby weight safely.
I give you $100 back if you lose 10lbs, so you have nothing to lose!
