Us moms are always on the go, and we can use all of the protein and nutrients we can get! This is especially the case for new and breastfeeding mamas, as nutrition plays an important role in recovery and milk supply.
Protein shakes and powders are a quick and easy way to get a daily boost of nutrition and essential proteins--but are they safe for breastfeeding moms? Read along to learn all about the benefits of protein shakes, essential nutrients you need postpartum, and 4 nutritious shake lactation recipes!
Safe Protein Shakes and Smoothie Recipes For Breastfeeding Moms
We understand that as a new mom, you have a lot on your plate. It may seem like there’s not enough time in the day to make sure you’re getting in your daily nutrition. So, we created some super easy and yummy protein shake recipes using our Majka Nourishing Lactation Protein Powder to ensure getting your daily intake of nutrition is a breeze!
Green Lactation Protein Shake
Strawberry Beet Lactation Protein Shake
Lactation Carrot Cake Protein Shake
The Ultimate Lactation Protein Shake
How Much Protein Does a Breastfeeding Mom Need?
It’s recommended that moms who are pregnant or nursing consume at least 25 extra grams of protein a day. This may seem a little daunting for some, but there are plenty of ways to safely increase your daily protein intake.
Protein powders are a quick and easy way to add a boost of protein and nourishment into your diet. While they are safe, it's important to note that many protein powders on the market contain artificial sweeteners, fillers, thickeners and gums--which should be avoided!
The good news is that our Majka Nourishing Lactation Protein Powder is vegan, non-GMO, dairy and soy free, alkaline, and contains no artificial sweeteners. Also, it is not just a good source of protein, but also a complete postnatal vitamin. So don’t worry mama--we've got you covered!
Types of Protein Powders
While everyone has heard about Whey protein from body-building gurus, there are in fact other protein powders out there! Depending on food allergies, dietary restrictions, or simply preferences, there's an abundance of protein powders to choose from. Below you can find the most common protein powders found on the shelves:
- Egg White
- Brown Rice
Can Protein Powders Help You Lose Weight?
Yes, they can! Incorporating quality protein powders into your daily routine can help you get the protein you need to boost your metabolism while keeping you full for a longer period of time. If you're full, then you won't have the time or need to snack all day. Some protein shakes can even serve as a meal replacement which will help minimize your calorie intake. When you are pregnant or breastfeeding though, we do not recommend using protein shakes strictly as meal replacements. As you know by now, your nutritional needs must be met and you do need an extra amount of calories each day for your little one!
The main ingredient to watch out for that can result in weight gain is any artificial sweetener. While these suckers may make your protein shakes taste great, they can increase your cravings towards sweet, sugary foods. This may also result in over-indulging, which will leave you taking in way more calories and sugar than you wanted!
Benefits Of Protein Shakes For Breastfeeding Moms
A lot of new moms prefer protein shakes because they are super easy and packed full of nutrients. Some additional benefits include:
- Moms are commonly deficient in protein, so they’re a great way to add an extra boost of protein
- Quick & easy to make
- Great for taking on the go
- You can easily add other superfood ingredients
- They taste great and can satisfy your sweet tooth!
Is Protein Powder Safe During Pregnancy?
When you are pregnant, it is important to meet your nutritional needs so that your baby gets those nutrients too. Protein is essential during pregnancy as it helps your body rebuild and repair muscle and helps your baby grow. While protein powders can help moms meet their protein and nutritional needs, not all protein powders are safe during pregnancy. Thankfully, now there are plenty of high quality and safe protein powders for breastfeeding moms out there!
The most important thing to note with protein powders during pregnancy is that when the protein shake is a very inclusive nutrient support, taking the protein shake in addition to a prenatal will result in exceeding the RDA (recommended daily allowance) for many nutrients.
We always recommend that you consult with your doctor when taking a supplement while pregnant. The vitamins and minerals in Majka's Nourishing Lactation Protein Powder are considered safe for pregnant women, and you will notice many similarities when comparing our protein powder with a quality prenatal vitamin.
Can I Drink Protein Shakes While Breastfeeding?
Yes, it is safe and recommended to consume protein powders while breastfeeding. As long as you choose protein shakes with clean, whole food and all-natural ingredients, protein powders can be advantageous and help new moms find strength and energy! Similar to pregnant women, new moms who have entered the postpartum stage tend to be deficient in many nutrients. Protein as well as other vitamins and minerals are just as important after having your baby as they are during pregnancy, so to help with this, moms may begin to look into protein powders to help them satisfy their nutritional needs.
Protein shakes with clean, all-natural ingredients are the safest for breastfeeding moms. Majka's Nourishing Lactation Protein Powder was created for breastfeeding moms and its formula will help moms make sure they are meeting all of their nutritional needs and support their milk supply. Keep reading to find more information about our Nourishing Lactation Protein Powder below!
How Our Majka Nourishing Lactation Protein Powder Helps Increase Milk Supply
Our Majka Nourishing Lactation Protein Powder is a delicious way to make great tasting lactation protein shakes and supply your body with that extra protein your body is craving.
However, our powder provides so much more than just protein. While protein is important, it's recommended that new moms take in a wide variety of nutrients as well. With just one scoop of our powder, your body will be supplied with a complete postnatal vitamin and tons of essential nutrients.
Majka Organic Protein Blend
Women who are breastfeeding require nearly twice as much protein as non-pregnant, non-nursing women in order to maximize healthy milk supply.
Our organic Majka protein blend incorporates three organic vegan sources, including Organic Pea Protein, Organic Rice Protein, and Organic Chia Seed Protein which are all carefully third party tested for heavy metals.
Majka Lactation Blend
Galactagogues in our natural lactation blend have been used for centuries and are said to counter mineral loss and soon after consumption.
Our signature Lactation Blend contains organic ginger root, turmeric root extract, sesame seed, caraway seed, clove flower, and fennel seed.
Majka Fruit + Greens Blend
Consuming a variety of fruits and vegetables significantly reduces the likelihood of contracting or developing many diseases, cancers, and more. Our blend is made up of over 18 fruits and veggies to keep you at your healthiest!
Digestive Enzyme Blend
Nutrition is more than simply eating the right foods. Unless properly digested and absorbed, the nutrients you intake don’t do much good.
Our plant-based digestive enzymes help break down foods in the digestive system to increase nutrient and protein absorption. These enzymes also prevent inflammation, colic symptoms, and food allergies in infants.
Prebiotic + Probiotic Blend
Unlike many protein powders on the market, Majka’s Nourishing Lactation Powder is easy to digest thanks to the prebiotic and probiotic blend.
This blend is known to boost mother and baby’s immune systems,help eliminate toxins, and has anti-inflammatory properties that may help fight against various diseases.
Nutrition For Breastfeeding Moms
Did you know that when you’re breastfeeding, your body requires more calories and nutrients because of all the energy your body consumes when producing milk?
We put together a list for you of important nutrients your body needs while breastfeeding.
Protein is an important part of any diet, especially for pregnant and nursing moms. It’s often referred to as the ‘building blocks of life’ because it breaks down into different amino acids, which are needed by the cells in our bodies. Protein provides energy, supports hormone production, maintains muscle, boosts immunity, and more.
Nursing moms are said to need almost double the amount of non-nursing women, so it’s important to include protein in every meal. With 15g of protein in one serving, our Nourishing Lactation Powder contains 30% of your daily value (based on a 2,000 calorie diet).
The list of benefits offered by vitamin A include healthy bone growth, good vision, cell division and growth, skin health, immune system support, and more. Breast milk itself is rich in vitamin A, as it is needed by baby for optimal health, growth, and development.
Vitamin A passes through breast milk and also reduces infection in infants. Due to its critical role, it is essential for breastfeeding moms to meet their recommended dietary intake of vitamin A of 1200-1300 mcg daily (the exact amount is dependent on age). Majka’s Nourishing Lactation Powder contains 100% of your daily value in one serving.
Vitamin C plays a key role in tissue growth and repair, making it necessary for proper development of a breastfeeding infant. It also plays an important role in the growth of bones, teeth and collagen, cartilage, tendons, and ligaments while also boosting immunity. Vitamin C is water-soluble and passes into breast milk, so it is essential for nursing moms to meet their recommended dietary intake of 120 mg daily.
Additionally, our Vitamin C comes from the Alma Berry (one of the highest sources of food-based Vitamin C) versus Ascorbic Acid (a synthetic form of Vitamin C), which a majority of companies use. One serving has over 100% of the RDV.
Folate aids in the growth of proper brain and nervous system development. However, 30-40% of women are unable to metabolize the synthetic folate (folic acid) found in many products.
Because of this, Majka products use methylfolate, an active form of folate that is easily absorbed and metabolized by the body. Our powder offers 100% of the recommended DV.
Calcium is needed by the body to build and maintain strong bones. Your heart, muscles, and nerves rely on calcium to function properly, and it has also been shown to fight against cancer, high blood pressure, and diabetes.
Breastfeeding moms have a storage of calcium in their bones, and if they aren’t getting enough, the body will take from this supply in order to nourish their infant. For this reason, it’s recommended for all mothers between the ages of 18-50 to receive 1,000 mg of calcium daily. Our Nourishing Lactation Powder was designed with this in mind, providing 200 mg per serving.
A trace element, iodine plays an important role in growth and development of the body. 70% to 80% of iodine found in the body is stored in the thyroid gland, helping it to secrete thyroid hormones that control the base metabolic rate of the body.
Iodine is necessary for pregnant women, as it can help to prevent stillbirths or neurocognitive conditions in newborn babies and ensure proper movement and growth of the baby along with the development of speech and hearing abilities. Iodine also passes into breast milk, so it’s crucial for moms to meet their recommended daily intake of 220 mcg while pregnant and 290 mcg while breastfeeding.
A nursing mom can lose more than her required dose each day, which is why our Nourishing Lactation Powder contains 150 mcg of iodine (from kelp leaves) per serving.
Magnesium is packed with benefits, as it can help to increase energy levels, calm nerves, help you to fall asleep, promote healthy digestion, relieve muscle aches and pains, promote heart health, and more. Since the body cannot produce magnesium on its own, it has to come from the outside, which means babies have to get it from breast milk.
Our Nourishing Lactation Powder contains 50 mg of magnesium per serving, which is 13% of the daily value. Additionally, the magnesium contained in our formula is chelated, which means inorganic minerals have been binded with organic compounds to provide more stability, bioavailability, and better absorption in the body.
Zinc is a powerful trace element that increases immunity, balances hormones, fights diabetes, increases fertility, helps with muscle growth and repair, and more. Zinc is necessary for the proper growth and development of your baby, so during lactation, your body has increased zinc requirements in order to keep up with your baby’s needs.
The nutrients found in breast milk come from your own stores, so having poor zinc levels going into pregnancy or nursing will put you at risk for deficiency. The recommended dietary allowance for zinc while nursing is 12 mg daily, and our Nourishing Lactation Powder contains 15 mg of chelated Zinc per serving.
Copper helps the body to form collagen, absorb iron, improve the health of connective tissues, hair, and eyes, produce energy, and more. Copper deficiency can lead to anemia, brittle bones, elevated cholesterol levels, and birth defects. During pregnancy, copper is essential to forming your baby’s heart, blood vessels, and skeletal and nervous systems.
Manganese supports bone health, is needed for antioxidant and enzyme function, maintains cognitive function, fights diabetes, balances iron levels, and more.
This nutrient plays a big role in maternal health and fetal development, so it’s recommended that pregnant women receive 2 mg daily and breastfeeding women receive 2.6 mg daily. One serving of our Nourishing Lactation Powder contains 2.3 mg of chelated manganese.
Chromium is a mineral the body needs to maintain healthy blood sugar levels. It’s recommended that adults receive between 25-35 mg of chromium daily, yet nearly 90% of Americans have low-chromium diets. Our Nourishing Lactation Powder contains 35 mcg of chelated chromium in one serving.
Sodium is an electrolyte that plays an important role in enzyme operations and muscle contraction. Health benefits include improved heart performance, controlled blood pressure, nervous system functionality, and glucose absorption. Our Nourishing Lactation Powder contains 174 mcg of sodium.
Flaxseed contains phytoestrogens that can influence breast milk production and it is a known galactagogue. It’s a high fiber superfood that supports healthy digestion and metabolizes nutrients, increases energy, and boosts collagen production.
Sweet Potato Root
Sweet potatoes are an amazing source of vitamin A, carotenoids, and potassium. Breastfed babies depend on their mother’s intake of vitamin A for growth and development, and one medium-sized sweet potato meets almost the entire recommendation of vitamin A for a nursing mom.
Choline is a form of Vitamin B. During pregnancy, choline is most commonly known to help the development of the baby’s nervous system, protection against stress or metabolic disorders. While nursing, choline in breast milk is directly linked to the mother’s current levels of choline.
This makes the importance of having choline as an ingredient in your postnatal vitamin essential. Our Nourishing Lactation Protein Powder contains 500 mg of choline.
Polyphenols are a plant compound found in different fruits vegetables, with strong antioxidant properties. Not only do they have antioxidants that fight against oxidative stress, but they are known to prevent degenerative diseases.
Found in our Nourishing Lactation Protein Powder is an organic polyphenol blend of amla fruit extract, wild blueberry, cranberry, raspberry, strawberry, prune, cherry, wild bilberry, grape and apple.
Methylated Vitamin B12
Vitamin B12 helps healthy levels of red blood cells. Methylated Vitamin V12 is the natural occurring source of b12 for optimal nutrient absorption. Low levels of Vitamin B12 have been linked to brain development impairment and neurological issues. B12 passes from mama into breast milk and to baby, so there needs to be a sufficient amount of B12 to pass on to baby.
There are 10 mcg of methylated Vitamin B 2 in the Nourishing Lactation Protein Powder.
Because both mothers and babies aren’t usually exposed to sunlight for a while post-birth, vitamin D levels are low. Breast milk is plentiful in natural vitamins and antibodies, but is on the lower end of vitamin D sufficiency. There’s 500% of the daily value in the Nourishing Lactation Protein Powder at 2,000 IU.
Ingredients in Other Protein Powders You Should Avoid
While protein powders such as our Majka Nourishing Lactation Protein Powder were intentionally created to be safe and supportive for breastfeeding moms, there are other protein powders on the market with ingredients that may not be safe for pregnant or breastfeeding moms. If you see any of the following when you check the label, you may want to put the canister back down:
- Heavy metals
- Some herbs
- Artificial sweeteners (i.e. saccharin)
- Additives (i.e. extra caffeine, milk solids...)
To be safe, always make sure to consult with your doctor before adding any supplement to your diet as a pregnant or breastfeeding mama!
Are You Ready To Boost Your Nutrition?
There you have it! Your complete guide to protein lactation shakes and nutrition for new and breastfeeding moms! You can find plenty of other delicious recipes on our blog, and you can shop our Majka Nourishing Lactation Protein Powder right here on our site!
Get a head start on your nutrition by trying a nourishing Majka protein shake at home. Tap the link below to get 4 delicious shake recipes to fuel your motherhood sent right to your inbox!
Did you try out any of these recipes at home? Let us know in the comments and tag us in your protein shake pics on Instagram using #lovemajka! Don’t forget that orders over $75 ship for free, so now is a great time to stock up on your fav products!