The Best Lactation Cookie Alternative – Milk Dust Bars

The Best Lactation Cookie Alternative – Milk Dust Bars

Lactation cookies are one of the most popular foods for breastfeeding mamas to eat when wanting to increase milk supply. Lactation cookies taste amazing, satisfy sugar cravings, and ultimately give you a huge boost in milk supply. But many mamas become dependent on eating lots of lactation cookies to keep their supply where they want it, and it isn’t the healthiest way to go.

Do lactation cookies really work?

The short answer is yes, lactation cookies can really work, according to anecdotal studies. There haven’t been in-depth, scientific studies to prove an actual increase in milk supply. But overall, women report an increase in milk supply with these lactation cookies. Many of them have brewer’s yeast, oatmeal, flaxseed, fenugreek or other galactagogues that increase milk supply. The key is to find the right ingredients for your body. Everyone responds individually to ingredients.

Why do lactation cookies work so well?

Lactation cookies are full of a few ingredients that a breastfeeding mamas’ brain and body loves. The first ingredient is of course SUGAR! Sugar, or glucose is the brain’s first choice for energy. When a brain is tired, it craves more sugar to function. Lactation cookies offer a tasty way to get that glucose to the brain! In addition to sugar, lactation cookies also offer a lot of energy. Basically, they are high in calories. All of those calories make it easy for your body to produce breast milk without having to tap into the extra fat stores. Specifically, the calories are coming from fat (butter mainly in many recipes), and carbohydrates. Your body is getting plenty of carbs to function on NOW, and plenty of fat to save for later.

The additional herbs and ingredients for milk supply really help lactation cookies give your milk supply a kick! Many recipes and packaged cookies contain oatmeal, brewer’s yeast, fenugreek, fennel seed, milk thistle and other ingredients known to help with lactation. Many of these ingredients have been used for years to help lactating women, and fenugreek is one of the few that has been in studies, and shown to increase milk supply.

Lactation cookies are also super easy to pack on the go. This makes for an easy, sweet treat while mamas are buys, but still need to keep up milk supply. Lactation cookies don’t take long to mix and bake, and many of them can be stored in the freezer, making it super convenient for new moms.

Do lactation cookies without brewer’s yeast work?

You can absolutely find success with lactation cookies that omit brewer’s yeast. The key is that they offer other ingredients to still provide the same boost. There are many other ingredients that do this. We actually have a variety of them in our Milk Dust Bars, to help ensure that many mamas experience an increase in milk supply. We derive the yeast benefits from a nutritional yeast, so that it is actually gluten free in our blend. Many lactation cookie recipes don’t have this, and so they use oatmeal, flaxseed, fennel or fenugreek as alternatives to brewer’s yeast. Look for these ingredients in a lactation cookie recipe without brewer’s yeast, so you can ensure there are components that will help you milk supply.

Why may lactation cookies not be a good idea?

Lactation cookies do not offer breastfeeding mamas the nutrients they need to fully support hormone and weight balance. Despite being delicious and tasty, lactation cookies aren’t providing protein, vitamins, minerals or antioxidants – which are arguably more important than the lactation herbs and ingredients.

The postpartum mama still has an increased need for nutrition. There are many nutrient deficiencies that pop up after birth during the postnatal period, which is where the term postnatal depletion comes from.

Science-based Medicine goes so far to say that lactation cookies probably won’t increase your milk supply. If you read the article, they go over the disappointment in the nutritional profile of the standard packaged lactation cookie.

Relying on lactation cookies causes a cycle of needing sugar and carbs to supplement the lack of nutrients. The cookies are taking the place of the much needed nutrition, and play a role in the endless cycle of sugar cravings while breastfeeding.

Lactation cookie alternatives like Milk Dust Bars

lactation cookie alternative

As we learn more about postpartum health, brands like Milk Dust are developing alternatives to the standard lactation cookies. These alternatives, and healthier recipes are providing breastfeeding mamas with more nutrition, less sugar, and still a milk boost.

Milk Dust Bars are especially unique in that they help combat the sugar-craving cycle that many breastfeeding mamas find themselves stuck in. Extra minerals like Chromium and Magnesium are added to help combat blood sugar issues. Turmeric and cinnamon bark have also been show to help balance blood sugar – especially in diabetes.

Combine these hand-picked nutrients with the amazing protein count and low sugar count, and you have a wonderful snack option for mamas on the go. Not to mention they taste amazing! Sweet, like a candy bar, and some say even better than a lactation cookie!

Our Milk Dust Bars also have a unique lactation blend consisting of more than just one ingredient. We use a combination of lactation-supporting ingredients such as fenugreek, fennel seed, milk thistle, red raspberry leaf, turmeric and brewer’s yeast. By combining all these ingredients to work together, the effects of just one in high doses is reduced. A very small percentage of women have adverse reactions to fenugreek, but most have amazing results. Still, our blend has a small amount of fenugreek, supported by the other ingredients to make a more friendly, yet powerful blend.

The Milk Dust Bars are powerful alternatives to the standard lactation cookie. There are also more recipes that are paleo, low-carb or just healthier. Do your best to find a lactation cookie recipe that is low in sugar and fat, and high in nutrients. Adding blueberries to cookies, switching to dark chocolate and using a sugar substitute are great places to start.

We also have some healthier cookie and brownie recipes you may fall in love with!

Peanut Butter Lactation Cookies

Boobie Brownies For Increased Milk Supply

Healthy Dark Chocolate Brownie Lactation Bites

Understanding Postpartum Cravings and Sugar Addiction

Understanding Postpartum Cravings and Sugar Addiction

Postpartum cravings are just another issue that can be surprising for new mamas. The most common postpartum craving is sugar, followed by other food cravings that can make dieting and weight loss feel impossible. Postpartum cravings are very normal, but many mamas find themselves wondering why they are experiencing these cravings, and what to do about them.

Why do postpartum mamas get cravings?

There are many changes happening postpartum -physical, mental and emotional .These changes can be a driving factor behind cravings. One of the major forces behind these cravings are hormonal changes.

Hormonal changes and cravings postpartum:

After birth, there are a flood of chemicals and hormones that surge through a new mama’s body. Specifically, estrogen drops very low and prolactin rises. This is the lactation chemical that helps you produce your breast milk. Oxytocin comes into play, and other pheramones with a new baby. Additionally, days and weeks after birth, hormones and chemicals are still changing! Our bodies can react to these changes by signalling appetite or cravings. Many women experience monthly cravings with their cycle, and this issue is just replicated postpartum. The rise and drop in hormones can cause changes in appetite and cravings that will take some time to adjust.

Exhaustion and fatigue increase the need for carbohydrates:

One of the major reasons postpartum moms struggle with cravings is severe fatigue. When our brains are functioning on little sleep for many days, it needs more energy to function. The brain prefers to function on carbohydrates, and it knows that sugar is the fastest way to get energy to the brain. There’s really no way around the lack of sleep. Sleep and newborns just don’t go together, so there isn’t a way to magically get more sleep. But, there are healthy carbohydrate sources tired moms can eat to help get their brain the glucose it needs to function.

Stress and depression can increase cravings:

New mamas are under an immense amount of stress once baby arrives, and many times stress can cause mindless munching and cravings. Stress also raises cortisol levels, which can increase cravings for sugar and carbs. The surge in hormones after birth, followed by a drop in hormones can cause increased depression in postpartum moms too. Depression and stress often lead to food cravings as a coping mechanism.

Of course there are many various factors for individual moms that cause food cravings. Sometimes bad habits from pregnancy just continue over to postpartum.

Why am I addicted to sugar postpartum?

Sugar cravings postpartum, in particular are a result of more specific nutrient deficiencies, lack of sleep, and energy needs for breastfeeding. Glucose the the first choice of fuel for our bodies, so often times the sugar cravings are really just your body’s signal for more nutrients and energy. There is a choice once these needs are signaled. Choosing chocolate over an apple are two very different sources of glucose. Getting into the habit of eating chocolate just tells your brain that’s what is available, so that’s what to crave.

Increased nutrient needs often result in more sugar cravings:

There is an increased need postpartum and breastfeeding. We have a free ebook going over all the specific nutrients postpartum moms need more of. There is a higher demand on your body when healing after birth and breastfeeding, which means your body requires more nutrients. When there is a lack of nutrients from the diet, the body will signal for more food, which is often confused as sugar cravings. Milk Dust is specifically formulated to target these nutrient deficiencies, as well as supply postpartum mamas specific nutrients proven to reduce sugar cravings. These include cinnamon bark, chromium, magnesium and cinnamon bark. Adding in the extra nutrients can really help with feeling satisfied and reducing sugar cravings. There was an observational study recently conducted on the dietary habits of women during pregnancy and postpartum. In that study, they mention the importance of diet both prenatal and postnatal:

Following pregnancy, optimal dietary intake during postpartum continues to be important to support the additional nutrient requirements for breastfeeding (5), as well as to reduce postpartum weight retention. Postpregnancy weight retention between pregnancies has been associated with short- and long-term maternal and child health risks, such as obesity and type 2 diabetes in women with previous gestational diabetes (67), stillbirth, and large-for-gestational-age infants in subsequent pregnancies (8). Maternal diet quality during pregnancy and lactation is inversely associated with infant relative weight and fat mass in early life (9), hence the importance for mothers to maintain healthy dietary behaviors both during and after pregnancy. (source)

Fatigue and stress are common triggers for sugar cravings:

Postpartum moms are stressed and tired. There is no arguing that the stress and fatigue is gonna stay a while. Coffee is one way to combat the fatigue, but adding in foods and minerals to boost energy can be super helpful. Milk Dust has folate and vitamin b12 to help with energy, without using caffeine. Sometimes low iron levels can add to the exhaustion, which is where folate and vitamin V12 can really help.

Increased energy needs for breastfeeding result in sugar cravings:

Our bodies prefer glucose as the energy source. A tired brain needs more glucose to get through the day, so there will be more cravings throughout the day for sugar. Many mamas choose quick and easy snacks that are full of sugar, and immediately feel better. But, these snacks are low in nutrients, which brings us back to the nutrient deficiencies that will continue the cravings. Milk Dust Bars are an amazing, fast source of carbohydrates, nutrients, protein and lactation herbs to really help combat these cravings.

What food cravings postpartum really mean?

Simply, postpartum cravings just mean our bodies need something. That could be sleep, energy or nutrients. Cravings often mean that our bides are going through changes, adjusting to different hormone levels, and working hard to recover from a traumatic event (birth). Cravings are the body’s way of saying it needs more of something, but the brain is often conditioned to want sugar (a fast and easy source of glucose), so that’s what it will interpret the cravings for. Sometimes postpartum mamas are under-eating too, based of being incredibly busy. Sometimes the food and sugar cravings come from literally needing more food.

Simple steps to manage and reduce those postpartum food and sugar cravings

There are some super simple steps you can take to reduce the sugar and food cravings.

  • Eat fruit rather than processed snacks and foods. Fruit is a fast and healthy source of glucose for your brain
  • Eat protein to increase satiety (feeling full), which can really reduce cravings. Milk Dust protein shakes are amazing for this because you can add fruit with your shakes, and they taste amazing! You get a treat and protein at the same time!
  • Drink more water to fill your stomach and reduce headaches
  • Focus on nutrient-dense foods that are easy like oatmeal, sweet potatoes and bananas. These have sugar and glucose, while also offering a lot of nutrients.
  • Fill up on veggies for more fiber. Fiber can really fill up your stomach, so more food doesn’t sound good. Use veggies as a tool to feel super full, which will help your body stop cravings.
  • Keep processed foods (bread, chips, crackers, tortillas) to a minimum. These increase your blood sugar, and don’t leave you feeling full at all.

If you are struggling with cravings postpartum, try out milk supply starter pack to see if our products can help you! We have over 1,000 4 and 5 star reviews on Amazon!

Apple Pie Overnight Lactation Oats With Protein

Apple Pie Overnight Lactation Oats With Protein

Apple pie overnight lactation oats are AMAZING for a quick breakfast you can grab in the morning, that tastes like dessert! Full of flavor and sweetness, you would never guess that this breakfast is low-carb, nutrient-dense, high in protein and REALLY good for your milk supply.

apple pie lactation oats

If you are struggling to lose weight while breastfeeding, our smoothies and overnight oats recipes are FANTASTIC to keep you full all day, while also encouraging your milk supply. We have a pumpkin pie lactation overnight oats recipe as well, so you can make a couple different kinds at the same time!

Overnight Apple Pie Lactation Oats With Protein:

apple pie overnight lactation oats

Overnight Apple Pie Protein Lactation Oats

Delicious apple pie lactation oats that are full of protein, and perfect for a quick breakfast to boost your milk supply all day.
Prep Time 5 mins
Course Breakfast
Servings 1


  • Small mason jar


  • 1/2 scoop Milk Dust
  • 1/4 cup Instant oats
  • 1/2 cup Chopped apples (any variety)
  • 3 tbsp Coconut yogurt (or yogurt of choice)
  • 1/4-1/2 cup Almond milk or milk of choice
  • cinnamon to taste


  • Start with your oats and Milk Dust at the bottom of the jar. Add apples on top, then the yogurt. Sprinkle your cinnamon on the yogurt, then pour your milk over the mixture. You can mix by shaking with the lid on tight, or stir before putting in the fridge. Refrigerate over night to enjoy in the morning.


overnight lactation oats apple pie
Keyword increase milk supply, lactation oats, lactation recipe

Try pairing this with our lactation chai latte in the morning, and your milk supply will be soaring all day!

Don’t forget to make the pumpkin pie overnight lactation oats too!

How Protein Can Eliminate Belly Fat While Breastfeeding

How Protein Can Eliminate Belly Fat While Breastfeeding

Protein is one of the key nutrients necessary for weight loss while breastfeeding, and it also plays a major role in eliminating belly fat that often accumulates during and after pregnancy. Many mamas find that their abs are in need of some serious rehab work, as well as some extra flab hanging around post-baby.

We’ve discussed the benefits of protein for weight loss in general, but there are some very specific ways protein can encourage belly fat to tall off.

You will also want to read: How To Lose Belly Fat While Breastfeeding

Let’s discuss the postpartum belly fat, and how protein can help burn it off – fast:

Protein keeps insulin levels down:

Protein has a minimal impact on insulin. A rise and fall in insulin is connected to extra calories and fat being stored on your belly. Basically, insulin sensitivity plays a role in WHERE fat is stored. There was a very in-depth study done in Germany illustrating this concept, “Our study reveals a novel key mechanism that regulates fat distribution in humans. Insulin sensitivity in the brain determines where fat is deposited.”

What they found is that a higher sensitivity to insulin in the brain affected where fat was stored, ans specifically the dangerous visceral fat on the belly.

Protein is a key nutrient to help keep insulin levels down, and increase sensitivity. Protein helps with satiation and keeping blood sugar levels down by never spiking them much. By combining protein-rich foods with fiber-rich foods, a person can feel full for hours without spiking blood sugar.

Protein helps decrease sugar and carbohydrate cravings:

Many times, a person craves carbohydrates and sugar, without realizing that they are deficient in protein. Our bodies don’t produce all the amino acids on their own, so we need to consume these amino acids for our cells, muscles, hair, skin and nails to be healthy. Both pregnant and breastfeeding mamas need protein more than non-pregnant or lactating women. This is why we focused on creating a protein powder for breastfeeding women to help with weight loss. Many women crave carbs and sugar, leaving protein behind in their daily consumption. Oatmeal, toast, cereal, lactation cookies, cows milk, flavored yogurts, rice, potatoes and bread are all foods that many mommies grab quickly, without thinking about the added fat and lack of protein. But, the body doesn’t really know how to signal a craving for just protein – it often comes out in a sugar cravings. This is confusing, and results in a cycle that is hard to break. By consuming more protein, and filling in those nutrient and amino-acid needs, a mama can reduce the sugar cravings and stabilize insulin.

Milk Dust is specifically formulated to target these sugar cravings with herbs and nutrients (as well as protein), and a sample pack is a great way to see if it is something that will work for you!

Conquer Breastfeeding Cravings With This Sugar Detox (10-Day Plan To Lose Belly Fat!)

Protein burns more calories in digestion:

As we discussed in our protein and weight loss article, protein takes more energy to break down. This means that your body works harder and burns more calories consuming protein than carbohydrates. Basically, protein is fairly magical in the sense that it gets sent straight to important parts of the body like muscles, fetal development, hair and skin, and it takes more energy to do this. Carbohydrates go straight to the brain, then to fat, while fat goes to fat (assuming you have enough calories in your diet). Some argue that fat takes energy to break down, and technically, if you have to break down fat for energy it does. But this is only if there is a deficit in calories, or no glucose coming in for your brain to use.

What are some good protein sources for breastfeeding mamas?

If you are trying to lose the belly fat, protein sources low in carbs and fat are the best choices. These include:

  • Milk Dust Protein Powder (low in sugar and fat, yet high in nutrients, milk-boosting herbs and minerals!!)

  • Eggs + egg whites (mixing egg whites with the yolks keeps the integrity of the egg, while adding more protein)

  • Lean ground turkey

  • Chickpeas

  • Turkey bacon (organic, natural brands if possible. It can be highly processed)

  • Low-fat Cottage Cheese (assuming baby is okay with dairy, and mama doesn’t get a large insulin spike)

  • Deli Meat (natural, no nitrates etc.)

  • Lean ground beef (97% – 99% lean)

  • White meat chicken

  • Tuna

All of these sources are low in fat, which is essential to allowing your body to use fat stored on the belly. Not all of these sources are tasty for new mommies, or realistic to have on-hand or ready to go. That is why Milk Dust is an amazing, delicious source of protein that you can combine with fiber-rich fruit to get the biggest bang for your buck.

Lactation Protein Smoothies are a great tool for breastfeeding mamas to lose belly fat:

Seriously, a lactation smoothie made with a high-quality, milk-boosting protein like Milk Dust, and low-sugar berries like blueberries, strawberries or raspberries, is the magic potion breastfeeding mamas need to lose the belly fat.

By keeping the protein high, sugar low, and nutrients off the charts, Milk Dust lactation smoothies are pure gold to nourishing lactating mamas. The herb-blend in Milk Dust for milk supply also ensures that milk production stays strong while belly fat is falling off.

Protein powder is often a realistic, quick way for breastfeeding mamas to get their needed protein in. You can shake it up with one hand, or make one of our tasty recipes with just one-hand and a blender. Easy clean up, and no major cooking and prepping required! Our protein powder tastes amazing with just ice and milk too, so if you are short on groceries, you literally have all you need!

You will also want to read: How To Lose Belly Fat While Breastfeeding

The Power of Protein For Postpartum Weight Loss + Milk Supply

The Power of Protein For Postpartum Weight Loss + Milk Supply

Protein is a powerful macronutrient that is very beneficial to new, breastfeeding mommies trying to lose weight while breastfeeding. The struggle to lose weight while breastfeeding mostly comes down to milk supply issues, and many mamas give up after they notice a decrease in supply soon after their new diet.

Protein can play a major role in helping to accelerate your weight loss goals, without harming your milk supply. This is why we created a protein powder specifically for breastfeeding moms. The amino acids in various proteins are vital to a new mother’s health and vitality, as well as baby’s nourishment through breast milk.

The Benefits of Protein Powder For After Delivery

Protein is the magic key to weight loss without losing milk supply, and here’s why:

Most breastfeeding mamas are loading up on carbs due to cravings and intense hunger. While fruits and veggies as carbs are essential to nourishing mama and baby, starchy, processed and complex carbs can start a viscous cycle of hunger and cravings.

Without enough protein in a breastfeeding mother’s diet, there will be extreme hunger and cravings. Protein is a more complex nutrient that takes more time to break down. Because it is more difficult to break down, a breastfeeding mom will feel full longer, than if they were to eat pure carbohydrates. In addition, protein takes a bit more energy to break down and digest, meaning you burn more calories eating protein. 

Let’s get into how calories are processed, to better understand some major benefits of protein:

Carbohydrates have 4 calories per gram. Protein has 4 calories per gram, and Fat has 9 calories per gram. Since protein takes more energy to break down, and is sent directly to hair, skin, nails, muscle and various areas where our bodies need amino acids, it actually has less calories per gram when you consider the metabolic energy required to process it. Carbohydrates are easier to break down, and often send sugar straight to the brain and fiber to the gut. This is easier on the body, and requires less energy. Fat goes to fat cells for storage, unless there is an inadequate amount of calories for the body. Then, the body will convert fat to energy, but the immediate response is to put fat into fat cells (despite a small amount to the brain, breast milk etc – but not as much as you would think). 

Not only is protein a fabulous nutrient for weight loss, it also really helps combat cravings that so many breastfeeding moms experience.

How protein attacks sugar and carbohydrate cravings for breastfeeding moms:

Protein is the one nutrient that many moms don’t eat enough of. A lack of protein can often come out in sugar cravings, which can be really confusing.

Most breastfeeding moms crave carbohydrates, but attempt to stay the healthy route by eating things like oatmeal, whole wheat toast, crackers etc. While many carbohydrates have essential nutrients – and breastfeeding moms need those too – without the additional protein, the body is left needing to signal for protein, even after a larger meal.

Even salads can be devoid of enough protein, which can make a new mommy feeling confused on why she is hungry soon after, or craving more sugar after a big salad.

Protein triggers the satiation hormone and helps decrease appetite. Plain and simple, and a great study was done on this by the American Journal of Clinical Nutrition:

A high-protein diet induces sustained reductions in appetite, ad libitum caloric intake, and body weight despite compensatory changes in diurnal plasma leptin and ghrelin concentrations… (read more here).

Basically, keeping protein intake higher is gonna help with weight loss for anyone, including breastfeeding mamas. But, we also know that protein is really helpful for milk supply and lactation as well!

How protein keeps up a healthy milk supply – even during weight loss:

All macro nutrients – fat, protein and carbohydrates are used for energy to make breast milk. Fat is stored during pregnancy specifically for this purpose. Since there is already stored fat in the body, there isn’t much need for a breastfeeding mother to consume fat. Some mothers do use the keto diet as a weight loss method, which is definitely okay, but what is happening even on the keto diet is the lack of calories are signaling to the body to let go of stored fat.

The keto diet also provides a lot of protein, which is in the fattier meats, nuts and cheeses. This is why some moms have a lot of success with the keto diet for weight loss while breastfeeding, and we do cover that more in depth as well.

Is The Keto Diet Safe While Breastfeeding?

Protein is not stored or made in the body. It needs to be consumed in your diet for your body to use it and convert it. Protein is one of the main nutrients studied and reported in scholarly articles referring to nourishment and lactation. Mothers in poor countries are often lacking protein – with cheaper foods like rice and carbohydrates available. Because there is a lack of protein, and undernourishment, there is also a reduced lactation for these mothers. One of these articles and discussions can be found here. 

Protein is a key nutrient to ensure a mother and baby are properly nourished, but often times new moms aren’t craving protein. Foods like chicken, eggs, lean meats and fish are often less desirable, so what’s going on?

Why breastfeeding moms don’t crave protein, and what to do:

Many breastfeeding moms are craving foods like bread, pasta, potatoes, chips, crackers, ice cream and sweets. There are a lot of issues going on with these cravings, but the major issue is the cycle of undernourishment.

Undernourishment is very different than eating too little. Many new mommies are eating plenty of calories, but not enough nutrients. This is the key to the cycle of sugar and carb cravings. The brains do get addicted to the quick, sugar and carbohydrate jumps, and the body is missing essential nutrients found in proteins and produce.

Once a new mother gets into the cycle, it can take quite some time to get out of it. We have a free, 10-day plan that has proven extremely successful for new mothers. 10 days is usually the minimum it takes to get out of a sugar-craving cycle, and so many of our customers have lost over 10lbs in 10 days just following our plan! And it is FREE! 

We call it a sugar detox plan, which it is, and it can also be considered a meal plan and diet guidelines too. Make sure to grab it, and we periodically offer challenges and cash prizes to moms that stick to the full 10 days!

Why Milk Dust is an amazing solution to helping breastfeeding mamas get adequate protein and nourishment, lose weight and keep up their milk supply:

Milk Dust exists to specifically solve the issue of undernourishment for new mommies, help with weight loss and keep up the milk supply. With protein as the center nutrient, there are also additional vitamins, minerals and herbs that are hand-picked to encourage a healthy milk supply. Milk Dust also offers a sweet, delicious taste that satisfies the sugar cravings!

By offering a sweet, decadent protein powder (and dessert-like bars!), Milk Dust satisfies the intense need for something sweet, while offering a breastfeeding mama exactly what they need – protein, vitamins and minerals!

We have an in-depth post on exactly what vitamins, minerals and nutrients Milk Dust offers and why, which we highly recommend reading at some point.

We also offer sample packs, so you can try 5-6 servings of the protein powder to ensure it will work for you. We highly recommend grabbing a sample pack and 4-pack of bars, so you can see how our product works, and if it is the right product for you!


How To Protect Your Milk Supply When Starting To Workout Postpartum

How To Protect Your Milk Supply When Starting To Workout Postpartum

Working out postpartum is essential for rebuilding your body, improving your mood and feeling healthy again after baby arrives. Many new mamas fear that their workouts are going to affect their milk supply, or have experienced a drop in milk supply once they started working out. If you have a low milk supply naturally, you may think working out is out of the question all together.

If you are looking for the post-workout lactation shake, scroll to the bottom for the recipe!

At Milk Dust, we aim to help new mommies not only boost their milk supply, but also properly nourish their bodies to function and thrive postpartum.

We have some of the best tips to help you protect your milk supply while starting your workout routine – so you can workout, and have your milk too.

Start using milk supply boosters:

One of the best things you can do if you are planning on working out is to use milk-supply boosters to encourage your supply while you start working out. There are many milk-supply boosters on the market, and finding the best one for you is going to be key.

Some things to look for in a milk-supply booster:

  • Fenugreek: for most women, and according to studies, Fenugreek is one of the top herbs for milk supply. Of course everyone has different reactions, but this is a great herb to start with.
  • Fennel Seed: Another great herb used for centuries to encourage milk supply and breast health
  • Red Raspberry Leaf: Promotes hormonal health, which is the center of a thriving milk supply
  • Brewers Yeast: This is high in B vitamins, which has been linked to a higher milk supply
  • Milk Thistle: Another herb that has been used to increase milk supply for centuries, in addition to promoting breast health.

Of course, Milk Dust has all these herbs, in addition to micro and macro nutrients a postpartum mama needs. If you find ways to increase your milk supply as you start working out, this will help prevent a drop in supply with added exercise.

Start with low-impact strength training:

Low-impact strength training like Pilates-based workouts are going to increase muscle and stamina, without the added cortisol increase that can happen with cardio or HIIT workouts. When cortisol increases in our bodies due to stress, both physical and mental, it can throw off some of our other hormones and chemical balances needed for lactation.

Jumping into an intense HIIT or cardio program can alter your chemical balances and increase stress in your body, thus making it harder to produce milk.

Start by adding Pilates work and walking for the first month or so of your workout routine. This will build back your muscle, help you heal your abdominal muscles and still give your body the activity it needs.

Eat a nutrient-dense diet with milk-boosting foods:

The foundation of our theory is that nutrition and nutrients are essential to healing postpartum and producing a healthy milk supply. Milk Dust offers specific nutrients like L-Methylfolate and vitamin B12 to encourage healing and energy, and there are many foods that are very helpful for your milk supply. Focusing on foods with lots of antioxidants, protein, healthy fats and fiber are going to keep you full, satisfied and encourage your milk supply while you work out.

Some awesome foods to promote your milk supply while working out:

  • Avocado: These blend SO WELL with Milk Dust, and also make a great post-workout snack to give your body fiber, healthy fats and a creamy satisfaction.
  • Sweet potato: Full of beta-carotene, healthy fiber, low-sugar carbs and a very satisfying snack when roasted with salt and pepper.
  • Berries: All your berries are full of antioxidants and nutrients that are wonderful for breastfeeding. Throw them in a smoothie with avocado and Milk Dust, and it is so quick and delicious!
  • Lean protein: Lean protein is the cornerstone to staying full and maintaining muscle. Milk Dust is a great source of lean protein, as well as ground turkey and chicken. Milk Dust offers a source of protein that allows you to satisfy those sweet cravings that are so difficult while nursing.

By filling your daily diet with healthy smoothies, salads and nutrient-dense foods, you are supporting your milk supply, as well as combating postnatal depletion.

If you want more information on nutrition during breastfeeding, we have a free ebook that goes into more detail on what to eat, what nutrients you need and how to properly nourish yourself postpartum.

Add in some baby-carrying workouts:

Believe it or not, having baby close to you, and skin-to-skin is one way to help increase your milk supply. By incorporating your baby into your workout, you are keeping the skin-to-skin contact necessary to keep the pheromones thriving and working strong.

There are many exercises you can do with baby in a wrap or carrier, and the added weight makes for a perfect strength workout. Some of these moves include squats, lunges, arm weights with dumbbells, marching in place for heart rate and walking.

Add in more feeding sessions:

If you add more feeding sessions with your new workout plan, you are increasing your demand. This will increase your supply as you begin your workout plan. We suggest adding more skin-to-skin feeding sessions, rather than pump sessions if possible to really encourage that milk supply to pump up.

By feeding more as you begin your workout routine, you can ensure your milk supply gets a boost as you start. Depending on your baby and body, it may be necessary that you keep these extra feedings for a while, as your body adjusts to the extra physical activity.

Never skip your post-workout snack:

We highly suggest our Milk Dust smoothies as your post-workout meal or snack, and we never want you to skip this important meal. Especially if you’ve experienced a low milk supply before, or struggled with working out and breastfeeding.

The perfect post-workout snack for breastfeeding mamas includes:

  • Healthy fruits and veggies for fiber, nutrients and antioxidants
  • Lean protein like Milk Dust, clean deli meat, lean ground turkey or chicken
  • High-fiber carbs like roasted sweet potato, quinoa and oatmeal
  • Healthy fats like avocado, nuts and beans

It can be hard to combine all these foods into the perfect snack, which is why we suggest this post-workout smoothie for breastfeeding mamas.

The Perfect Post-Workout Shake for Breastfeeding Mamas

post-workout lactation smoothie

Perfect Post-Workout Lactation Smoothie

This is the perfect post-workout shake for breastfeeding mamas wanting to start their workout routine, but also protect their milk supply.
Prep Time 5 mins
Course Snack
Cuisine American


  • Blender


  • 1 scoop Milk Dust
  • 1 cup Frozen riced cauliflower
  • 1 handful spinach
  • 1/2 Avocado
  • 1 cup Milk of choice


  • Blend together and enjoy immediately.


lactation smoothie post-workout
Keyword lactation, lactation shake, lactation smoothie, post-workout smoothie

This is an awesome, simple smoothie that blends super creamy, has all the nutrients you need after a workout, and will protect your milk supply when you start working out again. 

Use code LACTATION for 10% off your first order, and make sure to follow all of these tips to keep your milk supply up and thriving as you begin your postpartum workout routine.

A Lactation Consultant’s Review of Milk Dust

A Lactation Consultant’s Review of Milk Dust

Andrea Tran RN, BSN, MA, IBCLC

As a lactation consultant, one of the things I talk to new moms about is whether they are eating enough. It takes calories to make milk. Some moms complain they are always hungry, which can lead to poor food choices. I also talk to moms who say that they don’t feel hungry enough. They feel like they are not eating as much as they know they should be. They worry that this might decrease their milk supply. Some moms find it challenging to carve out time in their day to prepare nutritious meals and snacks.

I was excited when I heard about Milk Dust protein powder for lactation support and weight loss.

I routinely recommend smoothies to moms who find it hard to prepare meals several times a day. A product that is made to support milk supply and help moms with weight loss is a welcome addition to the protein powder market. 

My breastfeeding days are long over. However, I wanted to try the product before I recommended it to moms. 

It has a generous 14 gm of protein per serving and only 2 gm sugar. The sweeteners used are pure cane sugar, stevia, and monk fruit. The monk fruit is listed on the ingredients as luo han guo.  I love that Milk Dust uses primarily organic ingredients. 

The powder is a greyish color. The smell makes me think of vanilla and tropical fruits like coconut and pineapple. Read more reviews on the flavor under the reviews tab on the product!

The first time I tried it, I just mixed it with the recommended 12 oz of water. Not surprisingly, this produced a grey drink. I had a hard time identifying the overall taste and finally decided it reminded me of lemonade, with some green food thrown in.

When I added it to a smoothie, I used almond milk, a frozen acai packet, and some pineapple. Even with the acai packet, the color of my smoothie was grey. This has been my experience with any protein powder that has green food in it, so I’m used to it. 

It contains spinach, spirulina, and chlorella and I can definitely taste that “green food” element to it. It also has blueberries and raspberries, which help give it a fruity component. 

The protein blend is vegan with pea protein isolate, organic brown rice protein, organic pumpkin seed, organic chia seed, and organic flaxseed. This makes it a perfect option for anyone who is either vegan or doesn’t want to have dairy in their diet.

Both by itself and in a smoothie, it kept me feeling satisfied for a good three to four hours. 

Ingredients That Support Milk Supply

One of the most common reasons moms stop breastfeeding before they planned to is because they think they don’t have enough milk. For most moms, if they breastfeed enough, consume enough calories and drink enough fluids, they will make enough milk. Milk Dust will help them get enough calories and fluids. It also has a lactation blend that contains ingredients that have a long history of helping moms make milk.

How to Know If Your Baby Is Getting Enough Breast Milk

The ingredients that are in Milk Dust that support lactation are:

Milk Thistle: This herb has been shown through scientific research to be effective in helping women increase their milk production. It is also an herb that has been used for hundreds of years to help moms make more milk.

Fenugreek: Another herb that has also been subjected to scientific research that supports its use to help increase milk production. Personally, I have worked with many moms who successfully used Fenugreek to increase their milk production.

Brewer’s Yeast: This is a type of yeast that is used as a nutritional supplement. It is used in the production of beer. It has strong anecdotal support for helping boost milk supply.

Fennel Seed has also had positive results from scientific research in terms of supporting a good milk supply.

Moms who have used Milk Dust have been happy with the results they have seen in a more abundant milk supply. Just check out Milk Dust’s stories on Instagram for constant customer updates, thoughts and reviews saved in their highlights as well!

Milk Dust has cinnamon bark and turmeric to help curb sugar cravings. Both are known to decrease blood sugar levels which can help avoid that sugar crash from sugar-laden foods that make your blood sugar spike.

A Lactation Consultant’s Best Tips to Increase Your Milk Supply

Milk Dust provides 74% of Vitamin B12 requirements, 91% of Vitamin A, 52% of Vitamin E, and a whopping 100% of folate requirements.

While Milk Dust can provide a quick snack or breakfast when mixed with water, I would encourage moms to make a smoothie with it. That way you can get a couple of your daily fruit requirements checked off. Throw in some spinach or kale, and you can really feel virtuous. Another way that I like to use protein powder is to make protein pancakes. 

A container of Milk Dust will definitely be something the mom who is looking for some quick and easy meals to have on her shelf.

Use code: LACTATION for 10% off your first order!

The Benefits of Protein Powder For After Delivery

The Benefits of Protein Powder For After Delivery

Protein powder can help promote healing, nourishment and lactation after delivery. High-quality protein powders are full of nutrients, herbs, vitamins, antioxidants and minerals that help new mommies increase:

  • increase milk supply
  • nourish their body for healing
  • get adequate amounts of protein
  • consume more healing antioxidants
  • eat a healthier diet
  • reduce sugar and carbohydrate cravings

Is protein powder safe to consume after delivery?

Protein powder is definitely safe to drink after delivery, and is a much better choice than many of the meals/foods the hospital cafeteria offers. Protein powder offers an easy way to absorb many nutrients, vitamins and minerals at once, which your body needs for replenishment after pregnancy.

Benefits of Protein Powder After Delivery:

benefits of protein powder after delivery
  • Helps with tissue growth and healing
  • Helps with brain development in baby
  • Helps with muscle retention postpartum
  • Builds skin, hair, nails and other cells
  • Controls appetite
  • Faster weight loss after pregnancy

Eating 65-75 grams of protein can help you stay full, heal faster postpartum and lose some of the extra weight from pregnancy. Our protein powder offers the essential amino acids required for the building blocks of postpartum healing, recovery and health. Without enough protein, your body has a difficult time repairing tissues, providing protein to baby through breast milk, and staying full from meals.

What happens when you don’t eat enough protein after delivery?

Not eating enough protein after delivery can cause some undernourishment in both baby and mama. Baby needs protein for brain development and nourishment through breast milk, and postpartum moms need protein to repair and heal after birth. Protein plays a vital role in healing skin and wounds both for c-section and vaginal births. Here are some side effects that are noticeable without enough protein after birth:

  • low energy
  • increased hunger
  • lower mood
  • difficulty sleeping
  • slower healing postpartum
  • lower milk supply

By eating enough protein after delivery, you are giving your body an essential macro nutrient to thrive postpartum.

5 Critical Nutritional Needs For Breastfeeding Mamas and Their Babies

What is the best protein shake to drink postpartum?

The wonderful thing about protein powder, is there are so many delicious recipes you can make for after delivery smoothies! We have a great recipe book, that goes over some awesome protein shakes you can make with our protein powder, Milk Dust, and here is our favorite after-delivery protein smoothie:

Postpartum Protein Shake For After-Delivery:

protein shake for after delivery

Postpartum Protein Shake For After-Delivery

This amazing protein shake should be enjoyed right after delivery for amazing nutrient benefits.
Prep Time 3 mins
Servings 1
Calories 275 kcal


  • Blender


  • 1 scoop Milk Dust
  • 1 cup fresh blueberries
  • 1/4 cup frozen blueberries
  • 1.5 cups cashew milk (or milk of choice)
  • 1 tbsp dairy-free yogurt or yogurt of choice (optional topping)


  • Blend all ingredients together at once
Keyword after-delivery protein shake, postpartum protein shake

How Much Protein Do You Need While Breastfeeding?

As we mentioned earlier, around 65-75 grams of protein is a great benchmark for breastfeeding mamas to set. Protein needs are very different depending on your weight, height, activity level, lean muscle mass and metabolism. Because of these factors, the general idea is to eat between 65-75 grams of protein while breastfeeding.

Top Galactagogue Foods To Increase Milk Supply

What does 65-75 grams a day look like? Here’s a sample meal plan to meat your protein requirements while breastfeeding!

Breakfast: Peanut Butter Protein Smoothie for Postpartum Recovery 23 grams:

  • 1 scoop Milk Dust
  • 1 Tbsp peanut butter
  • 1.5 cups almond milk
  • 1 frozen banana

Lunch: Spinach Salad With 2 Hard-boiled Eggs, Goat Cheese, 1/2 Apple 16 grams:

  • 4 cups of spinach
  • 2 hard-boiled eggs
  • 3 Tbsp crumbled goat cheese
  • 1/2 apple chopped
  • Drizzle favorite dressing

Snack: Clean Deli Turkey 2 servings With Two String Cheeses approx 15 grams

Dinner: Rotisserie Chicken 1 serving with Cauliflower Mash or Rice approx 20 grams

  • Cauliflower Mash: Boil cauliflower until soft. Slowly mash with small amounts of preferred milk and season with garlic salt. Quick and easy!
  • Grab a rotisserie chicken at your local grocery store because you are a mommy of a new baby, and that is the way to go!

Dessert: Try mixing some greek yogurt with 1/4 scoop of Milk Dust, or blend 1/2 avocado with 1/2 scoop of Milk Dust to make a yummy dessert protein pudding!

Protein powder offers so many amazing benefits after delivery, and our protein shakes are quick, easy and delicious to whip up for fast nutrition. Make sure to grab your first order with code: LACTATION to get 10% off!