Breastfeeding is a wonderful way to nourish your baby - and it’s important to nourish yourself too.

While breastfeeding, your body is producing milk for your baby while also supporting your own health and energy levels. Because of this, breastfeeding mums often have higher nutritional needs, particularly when it comes to protein.

Getting enough protein while breastfeeding can help support your milk supply, energy levels and overall nutritional needs during this stage of motherhood.

Protein also plays an important role in supporting your baby’s growth and development while helping you stay fuller for longer and manage hunger throughout the day.

Why Protein Is Important While Breastfeeding

Protein supports several key functions for both you and your baby during breastfeeding.

Supporting milk supply

Including enough protein in your diet helps support your body’s ability to produce breast milk as part of a balanced diet.

Supporting your baby’s growth

Protein provides the building blocks needed for your baby’s rapidly developing bones, muscles and tissues.

Managing hunger

Many breastfeeding mums feel hungrier than usual. Protein helps you feel fuller for longer, which can help reduce cravings for sugary foods and snacks and make it easier to maintain balanced eating habits throughout the day.

Supporting healthy weight loss

Because protein helps control hunger and keep you satisfied for longer, it can make it easier to maintain healthy eating habits while breastfeeding and working towards a healthy weight.

Protein is often considered one of the most important nutrients to focus on when trying to lose weight, because it helps reduce cravings and keeps you feeling fuller for longer.

Maintaining steady energy levels

Looking after your baby can be demanding. Protein helps support steady energy throughout the day, which can be especially helpful during busy days with your baby.

Does Protein Help Milk Supply?

Protein provides the amino acids your body uses to produce the proteins found in breast milk. Including enough protein in your daily diet helps support your body’s ability to produce breast milk as part of a balanced diet while breastfeeding.

Breast milk production is primarily driven by how often milk is removed from the breast, but good nutrition also plays an important role. Ensuring you are eating enough protein, along with a variety of other nutrients, helps support both your own nutritional needs and your baby’s growth during breastfeeding.

How Much Protein Do Breastfeeding Mums Need?

Many nutrition experts suggest aiming for around 1 gram of protein per kilogram of body weight per day while breastfeeding.

For example:

• A mum weighing 60kg may aim for around 60g of protein per day
• A mum weighing 70kg may aim for around 70g of protein per day

Including protein regularly throughout the day with meals and snacks can help support your energy levels and nutritional needs while breastfeeding.

Best High-Protein Foods for Breastfeeding Mums

Some nutritious sources of protein include:

• nuts, seeds and legumes
• lentils and chickpeas
• tofu and tempeh
• eggs and yoghurt
• lean meats and seafood
• milk and cheese

Including protein regularly throughout the day with meals and snacks can help support your energy levels and nutritional needs while breastfeeding, while also helping you stay fuller for longer and support healthy weight management.

Protein is an important nutrient during breastfeeding, but it’s also important to eat a balanced diet that includes a variety of whole foods to help provide essential vitamins, minerals and other nutrients for both you and your baby.

Many breastfeeding mums find that having a convenient, protein-rich option available makes it easier to stay consistent with healthy habits.

A Quick Protein Option for Busy Breastfeeding Mums

Preparing balanced meals regularly can be challenging while caring for your baby and managing the demands of everyday life.

Many breastfeeding mums find that having a convenient, protein-rich option available makes it easier to stay consistent with healthy habits.

The In Shape Mummy Health Shake for Breastfeeding Mums is an easy way to boost your protein intake while breastfeeding. It contains organic plant-based protein together with 25 vitamins and minerals, probiotics, digestive enzymes and superfoods traditionally used to support breastfeeding.

It can be enjoyed as a quick and easy breakfast, lunch or snack - making it easier to nourish yourself and help meet your daily protein and nutritional needs while caring for your baby.

And one of the best parts is that it tastes delicious, with three flavours to choose from: Vanilla, Chocolate Brownie and Caramel Fudge.