Best Protein Drinks While Breastfeeding

Using protein drinks while breastfeeding can be a convenient way to meet your protein goals and keep you satisfied all day. It’s completely normal to feel a lot hungrier while breastfeeding, but focusing on the one nutrient that truly helps you stay full (protein!) can make a big difference. 

But with so many protein drinks on the market, it’s natural to wonder: Are they safe for breastfeeding moms? And if so, how do you choose the right one?

In this post, I’ll walk you through how much protein you really need, what to look for in a protein drink, and some trusted brand recommendations to help you choose the right protein drink for you.

Protein Needs While Breastfeeding

Protein plays a big role during the postpartum period. It gives you the essential amino acids needed for tissue repair, supports your immune system, and keeps your blood sugar more steady, which can help curb those intense hunger swings.

Paired with eating enough calories and carbohydrates, protein can also help keep your milk supply high.

Here’s how to determine your protein needs while breastfeeding (1):

Weight in pounds x [0.85] = total grams of protein per day

You can absolutely meet your needs through food like meat, eggs, dairy, beans, and nuts, but protein shakes can be a helpful, time-saving option. Especially when you’re juggling feedings, naps, and everything in between.

What to Look for in a Protein Drink

There’s a lot to choose from,  so here are some simple guidelines to help you choose a protein drink that works for your needs:

Protein and Calories:

Look for shakes with at least 20 grams of protein. If it’s under 200 calories, think of it as a snack or part of a meal. Drinks with 400 or more calories can serve as a full meal replacement.

Convenience:

I’ve focused on pre-mixed options here because many breastfeeding parents want something grab-and-go. Some are even shelf-stable, so you can stash them in your nightstand, car, or diaper bag.

Low Added Sugar:

A little sugar is okay, but aim for less than 5 to 6 grams of added sugar to get the most blood sugar-stabilizing benefit.

Allergen-Friendly Options:

If your baby has a sensitivity to dairy, soy, or other ingredients, check the label carefully.

Ingredients to Minimize:

• Artificial Sweeteners: Too many sugar alcohols can cause bloating or cramping, especially if you have a sensitive stomach.
  
• Caffeine: Some shakes contain caffeine, so be sure to keep track if you’re already drinking coffee.
  
• Herbs and Adaptogens: These aren’t necessarily harmful, but many haven’t been studied in breastfeeding. If you’re unsure, check with your doctor.

Best Protein Drinks While Breastfeeding

All of these options come ready to drink, which makes them perfect for those busy days and late nights when blending just isn’t realistic.

Best Overall – Fairlife

✓ 26 grams of protein, 170 calories

✓ Uses filtered milk for smoother taste and flavor

✓ 0g added sugars, uses monk fruit and stevia 

✓ Great source of calcium

✓ ~$3.30 per bottle

Best Plant Based – OWYN

✓ 32 grams of protein, 200 calories

✓ Uses pea protein (plant-based)

✓ 0g added sugar, uses stevia

✓ Good source of fiber (3 grams)

✓ ~$3.80 per bottle

Best Meal Replacement – Huel

✓ 35 grams of protein, 400 calories (can be a meal replacement)

✓ Uses pea protein, great for vegans or plant based

✓ 4g added sugar, no artificial sweeteners

✓ Great source of fiber (6 grams)

✓ Variety of other vitamins and minerals added

✓ ~$4.50 per bottle

Best for Sensitive Stomachs – Aloha

✓ 20 grams of protein, 190 calories

✓ No stevia or sugar alcohols, somewhat minimal ingredients

✓ Uses pea protein and brown rice protein, plant-based 

✓ ~$2.75 per bottle

If you’re looking for a protein shake that has even more minimal ingredients, I would opt for a protein powder, rather than a pre-mixed shake. My favorite minimal ingredient protein powders are Naked Whey Protein and Promix.

Best Clear Protein Drink – Clean Simple Eats

✓ 20 grams of protein, 90 calories

✓ Great alternative for those who don’t like milky protein shakes

✓ No added sugar, uses stevia

✓ Low lactose

✓ ~$3.50 per drink

The Bottom Line

Protein shakes can be a simple and effective way to meet your increased protein needs while breastfeeding. 

The right one for you depends on your personal needs and preferences – whether that’s a certain calorie range, plant-based ingredients, minimal sugar, or just something you can grab and drink one-handed during a feeding.

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