Is protein powder safe when pregnant or breastfeeding?

Knowing what you can and can’t eat when pregnant or breastfeeding can be really confusing. One question our team is regularly asked is if protein powder is safe to take when pregnant or breastfeeding. While protein powder is generally considered safe for breastfeeding or pregnant mothers, it’s essential to consult a healthcare provider before adding it to your diet.

In this blog, we’ll explore important considerations and clarify common concerns around supplements for breastfeeding and expectant mothers. 

What are protein powders?

Protein powders are dietary supplements used to meet daily nutritional requirements. Made from sources like whey, soy, and pea protein, they’re commonly used to support muscle recovery and meet protein needs.

Importance of protein for pregnant and breastfeeding mothers

Protein is on e of the three macronutrients. Its role is to provide the building blocks for muscle and tissue repair. It also plays important roles in hormone and enzyme production which are essential for the many functions that occur in our body.

Pregnant and breastfeeding women have higher protein requirements compared to other women. Pregnant women typically need around 60 grams of protein per day, while breastfeeding mothers require an additional 400-500 kcal daily beyond the standard intake. This increased protein demand is due to both the protein content in breastmilk, which nourishes the baby, and the physiological effort required for breastmilk production.

Understanding protein powders and common types for breastfeeding mothers

Protein powders offer a quick and convenient solution for mothers looking to meet their daily protein requirements while breastfeeding. The two most common types of protein powder suitable for breastfeeding mothers are whey protein and plant-based protein:

• Whey protein is derived from dairy and provides a complete profile of essential amino acids. However, since it is sourced from cow’s milk, it’s unsuitable for those with lactose allergies or intolerances.
• Plant-based proteins (such as soy, pea, or rice) cater to mothers seeking dairy-free protein supplements. Many plant-based proteins offer high protein content while being vegan-friendly.

Both types are safe for breastfeeding mothers, as long as they are clean, organic, and free from unnecessary additives. However, before selecting a protein powder, it’s essential to ensure that it’s safe for both mother and baby.

Safety of protein powders during breastfeeding

Protein powders are generally safe for breastfeeding mothers. However, it is important to select protein powders without synthetic additives or harmful fillers. Breastfeeding mothers should consult their healthcare provider before incorporating any protein powder to confirm that it aligns with their nutritional needs and does not interfere with other supplements or medications.

Now that we know how to choose a breastfeeding-safe protein powder, let’s explore some of the best protein powder options for pregnant and breastfeeding mothers.

Best protein powders for pregnancy and breastfeeding

1. Organic whey protein:

Organicwhey protein while breastfeeding provides complete protein and is easy to mix into smoothies or foods. It is ideal for mothers without any dairy allergies or intolerances.  

2. Plant-based protein:

For mothers seeking a dairy-free option, plant-based protein powders, such as those made from pea, rice, or soy, are easily digestible and high in protein.

3. Clean, prebiotic-infused protein:

Looking for something extra? Protein powders with added prebiotics can do wonders for your gut health. A happy gut can contribute to better digestion and potentially enhance milk production.

While breastfeeding protein powders can be a great addition to the diet, some ingredients can do more harm than good for breastfeeding mothers. It’s equally important to be cautious about certain ingredients that can impact both the mother's and the baby’s health.

Ingredients to avoid

• Artificial sweeteners and sugar alcohols: These can upset digestion and cause gas or bloating.
• Caffeine and stimulants: Protein powders for athletes sometimes contain caffeine or weight-loss blends, which should be avoided to protect the baby from unwanted stimulants.
• Common allergens: Mothers allergic to certain ingredients should look for potential allergens such as soy, nuts, wheat, and eggs before choosing a protein supplement.
• Non-organic ingredients: Look for organic certification by the USDA and non-GMO verification to avoid industrial toxic ingredients and added hormones. Also, ensure the breastfeeding protein powder is free from any harmful additives.

There are definitely some VPA® products that you should not take if you are pregnant or breastfeeding. Any products with caffeine and other stimulants should be avoided, as should excessive intake of caffeine from coffee. VPA® products that contain caffeine and other stimulants include Pre-30, Summer FomoTM, and Venom®.

Benefits of using protein powder while breastfeeding

Protein powder can offer several benefits for breastfeeding mothers, such as:

• Convenience: Let’s admit it- new mothers have limited time. Protein powders while breastfeeding are a quick and easy way to increase protein intake for those busy days.
• Postpartum Recovery: After childbirth, protein is crucial for tissue repair and muscle recovery. Including breastfeeding protein powder in your diet can help new mothers regain strength and energy.

How to choose a safe protein powder

When choosing a breastfeeding-safe protein powder, mothers should prioritize quality, purity, and nutritional value. Here are key factors to consider:

1. Look for powders that contain all nine essential amino acids, which are critical for tissue repair and overall health.
2. Organic labels and non-GMO certifications ensure the powder is free from pesticides and other industrial chemicals, making it safer for mother and baby.
3. Many protein powders contain sugar for flavour but try to select ones with minimal added sugar to avoid excess calories. 
4. Opt for powders free from artificial ingredients, colours, or preservatives, as these can disrupt gut health.

Recommended dosages

Typically, a single scoop of protein powder while breastfeeding per day is adequate. However, it’s important to note that protein powder should not be the sole source of protein in your diet. It should be complemented with natural sources of protein as well as a balanced diet. Incorporating foods like dairy products, lean meats, fish, eggs, legumes, nuts, and more will ultimately help achieve nutritional needs.

Precautions and tips for using protein powder when breastfeeding

While protein powder is generally considered safe for breastfeeding mothers, it's important to consult a medical practitioner before incorporating it into your diet.

As a mother of three children who were breastfed, I would be happy to consume protein powders while pregnant or breastfeeding. If you want to add a protein powder to your daily food intake, please take it up with your health professional and get their OK.

If you finally decide to use protein powder while breastfeeding, make sure to complement it with a balanced diet. If you’re introducing protein powder to your diet, start small and slowly increase the amount while staying within the recommended dosage. Also, make sure to stay hydrated throughout the day as protein intake might make you feel slightly dehydrated. By taking these precautions, you can safely incorporate protein powder into your diet.

Conclusion

Incorporating protein powder while breastfeeding can be a beneficial way to meet your increased nutritional needs, support postpartum recovery, and maintain energy levels.

Whey protein, for instance, is exactly the same protein you’d be consuming if you were drinking a cup of milk, or that is included in baby formula. It’s definitely OK for people of all ages and stages to consume. Other than that, our protein contains a little flavour and sucralose as a sweetener which is found in many food products. Do you eat cake or flavoured yoghurt? Enjoy a chocolate bar or drink flavoured milk on occasion? Then chances are you’re consuming sweeteners, flavours, and other additives in far greater quantities than what is in our protein shakes.

It’s crucial to choose high-quality protein powders that are free from harmful additives. Another question sometimes asked is whether our protein products are free from contamination. The answer to that is, yes! We regularly test our whey concentrates and isolates for protein quality and contaminants. You can find those test results on our website under the appropriate product. Our products are pure and contamination-free.

Always consult a medical practitioner before starting any supplementation to ensure it is safe and aligns with your health and nutritional needs. Lastly, no supplementation is a substitute for a balanced diet. While protein powders can help fill nutritional gaps, they should be used to complement a rich diet.

FAQs

1. Are protein powder safe during breastfeeding?

Yes, protein powders are generally considered safe for breastfeeding mothers. However, it’s important to consult a healthcare provider before incorporating them into the diet.

2. How can I tell if a protein powder is safe?

Make sure to look for ingredients that are clean, organic, and free from synthetic additives or harmful fillers. Ensure thebreastfeeding protein powder has organic labels and non-GMO certifications, no added hormones, and minimal added sugar.

3. What is the best way to get protein while breastfeeding?

The best way to get protein while breastfeeding is to complement protein powder with natural sources of protein such as dairy products, meats, fish, eggs, legumes, and more, along with a balanced diet.

4. Can protein powder increase milk supply?

No, there is no evidence suggesting any relation between protein powder and milk production in breastfeeding women. However, taking protein powder while breastfeeding can support overall health.

5. How does protein intake affect breast milk supply? 

Adequate protein intake is essential for maintaining milk supply and ensuring the overall well-being of a new mother and baby.

6. Does whey protein cause gas in breastfed babies?

Not necessarily. However, mothers with lactose allergies or intolerances should avoidwhey protein while breastfeedingas it may lead to digestive issues.

7. Is it safe to drink protein shakes while pregnant?

Yes, protein powder is generally considered safe for pregnant mothers, but it is important to consult a healthcare provider before adding it to the diet.

8. Are VPA® products safe for pregnant or breastfeeding women?

Yes, VPA® products are safe for pregnant or breastfeeding women, provided they do not contain caffeine or other stimulants. It’s important to note that specific VPA® products, such as Pre-30,Summer FomoTM, andVenom®, do contain caffeine and stimulants, so those should be avoided.

9. Are there vegan protein powders safe for breastfeeding? 

Yes, plant-based options arebreastfeeding-friendly protein powders for mothers seekingvegan-friendly options.

10. What is a supplementary sports food?

All VPA® products are classified as supplementary sports foods under the Australia New Zealand Food Standards Code – Standard 2.9.4. These products are specifically formulated to help athletes meet their nutritional or performance goals. As required, all VPA® products carry the warning “Not suitable for children under 15 years of age or pregnant women”. This doesn’t necessarily mean all VPA® products are unsuitable for pregnant women. It simply highlights the importance of consulting a doctor before taking any supplements, especially during pregnancy or breastfeeding.

REFERENCES

Babynama.Protein powder during breastfeeding: Is it safe? Retrieved from https://babynama.com/blog/protein-powder-during-breastfeeding-is-it-safe

Gardner, A. (2023, January 6).Are protein powders safe for breastfeeding? - Dietitian/Lactation Consultant gives you the “scoop.” Retrieved from https://www.alexgardnernutrition.com/post/are-protein-powders-safe-for-breastfeeding

House, J.A dietitian’s guide to the best protein powder while breastfeeding: My top picks. Retrieved from https://firststepnutrition.com/blog/protein-powder-while-breastfeeding/

Sally Mitchell

Sally Mitchell (BSc, MHumNut) is a scientist, university qualified nutritionist and VPA staff member. She brings a nerdy love of numbers, data, and science wit her to VPA. Her favourite VPA product is coffee Breakfast Shake. She enjoys powerlifting and running but, sadly, does both poorly.