Best Protein Powder for Breastfeeding (2024): Nourish Yourself and Your Baby 

As a mom of two who was able to breastfeed both my babies, I understand how difficult it can be to find protein powder safe for you and your little one during this time. I was obsessed with product labels, scouring the ingredients list for potentially harmful additives while looking for products that supported my postpartum health and nourished my babies. Trusting protein powder labels becomes even more daunting when the well-being of a tiny human rests in your hands.  

Adding protein powder to your diet while breastfeeding or nursing supports tissue repair and muscle recovery crucial for postpartum healing. Additionally, it can enhance the quality of your breast milk by introducing essential nutrients and amino acids into your milk supply. If you’re currently pregnant, you might want to check out our list of the best protein powders for pregnancy first. However, if nearing the end of your pregnancy or planning ahead for breastfeeding or nursing, you’re in the right place because we’ve compiled six options for the best protein powder for breastfeeding to help you narrow down your search.

Medical disclaimer: This article is intended for educational and informational purposes only. It is not intended as a substitute for medical advice. For health advice, contact a licensed healthcare provider.

Best Protein Powder for Breastfeeding

• Best Protein Powder for Breastfeeding Overall: Ritual Essential Protein, Pregnancy & Postpartum
• Best Organic Protein Powder for Breastfeeding: Transparent Labs Organic Vegan Protein
• Best Whey Isolate Protein Powder for Breastfeeding: Legion Whey+
• Best Plant-Based Protein Powder for Breastfeeding: 1st Phorm Vegan Power Pro
• Best Clean Protein Powder for Breastfeeding: Momentous Essential Grass-Fed Whey
• Best Budget Protein Powder for Breastfeeding: Nutricost Whey Protein Concentrate

Best Protein Powder for Breastfeeding Overall: Ritual Essential Protein, Pregnancy & Postpartum

Good for: Those looking for a vegan, gluten-free protein powder with added choline to support baby’s brain development 

Best Overall

Ritual Essential Protein Pregnancy & Postpartum

GGR Score: 4.3

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Product Highlights

• Plant-based protein to help during and after pregnancy
• Added choline to help support nutrient needs
• 3rd-party tested
• Sugar-free formula

Pros & Cons

Pros

• Made without major allergens like soy and gluten
• 20 g of protein per serving
• Made without stevia, sugar, sugar alcohols, or artificial sweeteners
• Made of organic pea protein

Cons

• Not fully organic
• No customer reviews
• Relatively expensive

Bottom Line

Essential Protein from Ritual is a plant-based protein aimed to help pregnant and postpartum mothers receive the added nutrients they need.

Ritual Essential Protein Daily Shake Pregnancy & Postpartum is formulated to provide support for both you and your baby throughout pregnancy and after childbirth. The daily shake is vegan and vegetarian-friendly. It’s free of GMOs, gluten, and major allergens like milk, soy, and wheat.

We gave the sugar-free Ritual pregnancy protein powder formulation a perfect 5 out of 5 rating. Each serving contains 20 grams of pea protein, a plant-based protein that includes all nine essential amino acids. Pea protein is relatively low in the amino acid methionine, so Ritual added it in to make for a more complete amino acid profile. Research suggests¹ that protein needs rise by about 15 to 20 grams per day while lactating, a target that can be met with just one serving of Ritual’s pregnancy and postpartum shake.

The protein shake also features 250 milligrams of choline, an important nutrient that supports the developing brain of the baby. Choline needs increase during and after pregnancy. The Dietary Guidelines for Americans² recommend lactating parents consume 550 milligrams of choline daily throughout the first year following childbirth. 

Every serving contains 2 grams of fat and 4 grams of carbohydrates, three of which are from fiber. This results in just 1 gram of net carbs, the carbs that affect blood sugar levels. Consuming high-fiber foods with low net carbs could help stabilize blood sugar levels and sustain energy levels for tired parents throughout the day.

Finally, Ritual pregnancy and postpartum shakes are sweetened and flavored naturally with vanilla, fermented sugarcane, natural flavors, and monk fruit extract. 

GGR Head of Content Nicole Davis rated the taste of these Ritual protein shakes a 3.75 out of 5. Although she generally isn’t fond of plant-based protein due to its grassy or pea-like taste, she found the vanilla flavor of this product to be quite palatable. Nicole says, “It definitely has a grassy flavor, but it’s a bit sweet and vanilla-flavored, so that helps mask it.” 

She rated solubility slightly higher at a 4 out of 5. The shake had a barely noticeable grainy texture but was clump-free after mixing. It was notably easier to mix compared to other brands of plant protein she has tried.

Ritual shakes undergo third-party testing to ensure quality and safety. While this provides peace of mind for nursing moms, it also contributes to the product’s higher cost. At $2.67 per serving, it’s relatively expensive compared to other protein powders available, earning a rating of 1 out of 5 for price per serving.

Check out our full Ritual Pregnancy & Postpartum Protein Powder Review to learn more.

Best Organic Protein Powder for Breastfeeding: Transparent Labs Organic Vegan Protein

Good for: Those who want a plant-based protein powder made with clean, natural ingredients 

Best Organic

Transparent Labs Organic Vegan Protein Powder

GGR Score: 4.27

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Product Highlights

• A rice and pea protein powder 
• Rated with 4.3 stars on their website
• Comes in 2 flavors 
• 24 g of protein per serving
• Organic product with minimal ingredients

Pros & Cons

Pros

• No artificial sweeteners, colors, or preservatives
• Organic and vegan
• Only 5-7 ingredients
• Reviewers love the taste
• 24 g of protein per serving
• Subscribe and save
• 30-day money-back guarantee

Cons

• Only 2 flavors
• Stevia can cause GI issues for some
• Expensive

Bottom Line

This organic rice and pea protein powder is a good choice for people who want a clean plant-based protein option with minimal ingredients.

Transparent Labs Organic Vegan Protein features a blend of organic rice protein and organic pea protein isolate, combined to provide a comprehensive amino acid profile. The USDA-certified organic supplement is gluten-free, non-GMO, and made without preservatives, added sugars, artificial colors, flavors, and sweeteners.

With 24 grams of high-quality protein per scoop, this supplement earned a 5 out of 5 for formulation. Rice protein tends to be a bit lower in the amino acid lysine, whereas pea protein is lower in methionine. Combining them ensures a balanced intake of all nine essential amino acids to support muscle repair and growth while also fostering the development of the baby’s organs and tissues.

This organic protein powder is low in carbs and fat, so you’re not consuming many extra calories from other macronutrient groups. With only 7 grams of carbs (4 from fiber), and 2.5 grams of fat, it is clearly designed as a protein supplement rather than a meal replacement shake.

Product tester Lauren Strong, GGR senior staff writer and NSCA-Certified Personal Trainer, tried the chocolate flavor of Transparent Labs Organic Vegan Protein powder. She rated the taste a 3 out of 5 and said, “It tastes like a basic dark chocolate drink with an earthy hint, due to the rice and pea protein.” The product is sweetened with organic stevia and natural flavors. It doesn’t give off the strong sweet taste that often accompanies other products with added sugar or artificial sweeteners.

Lauren thought the protein mixed well in water, rating solubility a 4 out of 5. “It’s not gritty but there is more residue and film in the shaker. I can feel that extra texture in my mouth, too.”

Transparent Labs products undergo third-party testing to ensure they are free from banned substances such as steroids and stimulants. With third-party testing, organic ingredients, and a clean ingredients list, it’s no surprise the cost of each serving ($1.99)  is on the pricier side. However, for those who value these features, it could be well worth it. 

To hear all of our thoughts on this protein powder, check out our full Transparent Labs Vegan Protein review.

Best Whey Protein Powder for Breastfeeding: Legion Whey+

Good for: Those seeking fast-absorbing whey protein, packed with all nine essential amino acids, ideal for muscle building and repair

Best Whey

Legion Whey+

GGR Score: 4

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Product Highlights

• Sourced from small dairy farms in Ireland
• Over 5 g of BCAAs per serving
• Non-GMO and animal welfare approved
• Third-party tested for banned substances

Pros & Cons

Pros

• Low in carbs and fat but high in protein
• Natural ingredients
• Money-back guarantee
• Made with ethically-sourced milk
• Lots of flavor options
• Subscribe and save 10%

Cons

• Comparably high cost per serving
• May be clumpy when mixed
• Some customers thought flavor was too sweet, or in some cases lacked flavor

Bottom Line

Legion Whey+ is a clean, sustainable protein powder that also is macro-friendly and a great option for anyone looking for a clean protein supplement. Many of our testers have bought this with their own money because they love the taste and easy mixability.

Whey protein, like that found in Legion Whey +, is a fast-digesting protein especially beneficial for postpartum nutrition because it provides a quick source of amino acids, including all branched-chain amino acids (BCAAs), to support muscle repair and overall recovery. Each scoop of Legion Whey+ offers 22 to 24 grams (depending on flavor) of whey protein, which is enough to activate muscle protein synthesis needed for muscle recovery.

RELATED: Best Whey Protein Powders

Legion Athletics takes pride in sourcing their whey from grass-fed cows in Ireland. The product holds a Truly Grass Fed certification, guaranteeing that the dairy comes from cows free from antibiotics and hormones. These cows spend 90 percent of their time grazing on grass in open fields.

Those who are breastfeeding or nursing may also appreciate Legion Whey+ for its all-natural ingredients. This means it’s free from artificial sweeteners, fillers, and dyes. The product is also made with non-GMO ingredients, meaning they aren’t genetically modified, which provides more peace of mind for parents searching for products made with natural, minimally processed ingredients.

GGR partnered with independent accredited lab Ellipse Analytics to analyze Legion Whey+ and found it scored in the top half of the 150 protein powders we tested for label accuracy and purity, achieving an overall Meets Standard rating. This testing also checks for things like bisphenols and phthalates (compounds used to make plastics), which may be harmful for reproductive health. You can learn more in our Independent Supplement Testing Glossary.

What’s more, Legion Whey+ is low in carbs (2 to 6 grams) and fat (1 to 2 grams), providing only 100 to 130 calories in each scoop. This is great for those focused on increasing their protein intake without drastically increasing other macronutrients they may already get enough of through whole food sources. 

Legion Whey+ comes in 15 different flavors, so you’ll never get bored. Our expert tester, Anthony O’Reilly, personal trainer and certified nutrition coach, tried the Cinnamon Cereal flavor and rated the taste a 4 out of 5. “I did get hints of Cinnamon Toast Crunch in my protein shake when I mixed it with milk, but it tasted like the end of the bowl (when the cereal’s all soggy and the milk has absorbed all the cereal flavor)”, he says.

The protein powder mixed easily with water, earning it a rating of 5 out of 5 for solubility. Anthony says, “I put it in my shaker bottle and gave it a good shake for 20 seconds and found little to no clumps.”

Each serving costs $1.99, which certainly isn’t the most budget-friendly protein powder option. Although we rated cost per serving a 3 out of 5, we realize the higher price tag takes into account the product’s high-quality ingredients and third-party testing. 

Read our full Legion Whey Protein Review for more information.

Best Plant-Based Protein Powder for Breastfeeding: 1st Phorm Vegan Power Pro

Good for: Those wanting plant-based protein powder with added superfood extracts 

Best Plant-Based

1st Phorm Vegan Power Pro

GGR Score: 4.2

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Product Highlights

• Plant-based and soy-free
• Digestive enzyme blend for easier digestion
• No artificial sweeteners
• $1.83 per serving

Pros & Cons

Pros

• Allergen-friendly
• Digestive enzymes to help with digestion
• 6 flavor options
• No artificial sweeteners

Cons

• Expensive

Bottom Line

1st Phorm Vegan Power Pro is free from most allergens and comes with a digestive enzyme blend to aid the digestion, decreasing the likelihood of upset stomachs.

1st Phorm Vegan Power Pro is a plant-based, non-GMO, gluten-free protein powder that could be a good fit for vegan or vegetarian breastfeeding parents. It’s made mainly from pea protein and organic rice protein and is completely free from any animal-derived ingredients. Plus, it’s sweetened and flavored naturally and includes a range of superfood extracts for extra antioxidants.

We appreciate the blend of pea protein and rice protein for a comprehensive amino acid profile. These plant-based proteins are lacking in some amino acids individually. When combined, they offer a well-rounded amino acid profile essential for muscle growth and tissue repair. However, each serving only provides 19 grams of protein, which is below the 20- to 40-gram recommendation per serving to stimulate muscle protein synthesis. For this reason, we rated formulation a 3.5 out of 5. 

RELATED: Best Vegan Protein Powder

What sets this dairy-free protein powder apart is its inclusion of numerous antioxidant-rich superfood extracts, which have the potential to alleviate inflammation and shield cells from harm caused by free radicals. The fruit and vegetable extract blend includes spinach, broccoli, sweet potato, carrot, orange, apple, strawberry, sunflower seed, maitake mushroom, and shiitake mushroom.

In each serving, there are 2 grams of fat and 3 grams of carbohydrates, making a slight contribution to the supplement’s low calorie count of 100 to 110 calories per serving (depending on flavor).

Our tester tried Iced Oatmeal Cookie and rated it a perfect 5 out of 5. He said, “Tastes like Christmas morning.” Surprisingly, he preferred it with water instead of milk because the milk made the consistency too thick.

A single serving is priced at $1.80, putting it in line with numerous other protein powders available on the market. Given its mid-range pricing, we rated the cost per serving as 3 out of 5.

Best Clean Protein Powder for Breastfeeding: Momentous Essential Grass-Fed Whey

Good for: Those searching for a whey protein powder with added digestive enzymes to support nutrient absorption and reduce gastrointestinal discomfort 

Best Clean

Momentous Grass-Fed Whey

GGR Score: 4

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Product Highlights

• Grass-fed whey protein isolate 
• Cold-pressed with a micro-processing filtration 
• ProHydrolase enzyme blend 
• Protein is sourced from Irish cows

Pros & Cons

Pros

• Clean ingredients
• Third-party verified
• Mixes well
• High-quality
• Bioavailable
• Subscribe and save 10% (25% off your first order)
• Free shipping on orders over $75
• Whey is sourced from grass-fed cows that are hormone-free, steroid-free, and antibiotic-free

Cons

• Unflavored may clump when mixing
• Expensive

Bottom Line

If you are willing to pay a premium price for a high-quality grass-fed whey protein, the Momentous brand is a solid choice. It is cold-pressed and put through a micro-processing filtration which is supposed to preserve the protein’s amino acid profile. While we cannot confirm that, we know it tastes darn good and did not upset any stomach during our testing.

Momentous Essential Grass-Fed Whey is made with natural, high-quality, third-party-tested ingredients. It stands out for being free from artificial sweeteners, flavors, and dyes, which is important for many breastfeeding or nursing parents. 

RELATED: Best Clean Protein Powder

The Momentous Grass-Fed Whey formulation has several admirable features, earning it a rating of 4 out of 5. Each serving packs 20 grams of whey protein isolate, a quick-absorbing protein derived from cow’s milk that’s ideal for building muscle. We had hoped for a slightly higher protein content per serving, as the current amount only marginally meets the recommended 20 to 40 grams³ of protein every 3 to 4 hours for maximizing muscle protein synthesis (MPS).

Of the 3 grams of carbs per serving, two are from fiber, which promotes bowel regularity and satiety. The 1.5 grams of fat is likely from the sunflower lecithin, a natural emulsifier used in supplements to improve solubility. 

Additional ingredients in Momentous Essential Grass-Fed Whey like silica and guar gum are natural and serve to prevent clumping, enhance solubility, and bind ingredients. Furthermore, ingredients like salt, stevia, and natural flavors enhance the palatability of the protein powder.

Lastly, Momentous Grass-Fed Whey contains ProHydrolase, an enzyme blend that may enhance protein digestion and absorption and reduce gastrointestinal discomfort.

Caine Wilkes, GGR senior staff writer and Olympic weightlifter, tested the vanilla flavor and rated it a 4 out of 5. He preferred it mixed with milk rather than water. Caine shared, “With milk, the flavor reminded me of vanilla bean ice cream.” On the other hand, when mixed with water, he said, “It reminded me of a middle-of-the-road vanilla protein taste.”

Solubility was fantastic, getting a solid rating of 5 out of 5. For Caine, it mixed like a dream in a shaker cup, leaving no clumps or powder residue behind.

Momentous Grass-Fed Whey is third-party tested by two agencies, showing they went above and beyond to verify the quality and safety of the product’s ingredients. This, along with the added digestive enzymes and all-natural ingredients, contributes to the higher cost per serving of $2.70. That price is exceptionally higher than most protein powders, which is why we rated the price a 1 out of 5. 

Check out our full Momentous Essential Grass-Fed Whey Protein Review to learn more.

Lastly, Ellipse Analytics, an independent accredited lab, found that Momentous Essential Whey scored in the top 50% of 150 protein powders tested for heavy metals, pesticides, and label accuracy and purity.

Read more in our Independent Supplement Testing Glossary.

Best Budget Protein Powder for Breastfeeding: Nutricost Whey Protein Concentrate Unflavored

Good for: Those wanting an affordable protein powder with minimal ingredients and no artificial fluff 

Best Budget

Nutricost Whey Protein Concentrate

GGR Score: 4.4

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Product Highlights

• 25 grams of whey protein concentrate per serving
• Available in 5 flavors, including unflavored
• High-quality ingredients and third-party testing
• Supports lean muscle growth and recovery after workouts

Pros & Cons

Pros

• Budget-friendly
• Non-GMO and gluten-free
• Manufactured in GMP-compliant facility
• Unflavored option only contains one ingredient, instantized whey protein concentrate
• Subscribe-and-save options
• Cost-effective price that starts around $0.87 per serving

Cons

• Whey concentrate may not mix as well as whey isolate
• Flavored options are higher in calories than other whey proteins

Bottom Line

Nutricost Whey Concentrate contains 25 grams of high-quality whey protein concentrate, available in five flavors. It's gluten-free, non-GMO, manufactured in a GMP-compliant facility, and third-party tested.

Nutricost Whey Protein Concentrate Unflavored is an affordable protein powder option for breastfeeding individuals who prefer products with a simple formulation. With only one ingredient—whey protein concentrate—and no added fillers, dyes, or artificial sweeteners, that’s exactly what you get with Nutricost Whey Protein Concentrate Unflavored. 

We rated formulation a perfect 5 out of 5 for the product’s high protein content and minimal, clean ingredients list. Each serving boasts 25 grams of protein and all nine essential amino acids. This amount of protein per scoop supports muscle growth and repair and helps ensure your baby receives a range of amino acids for developing organs and tissues through your breast milk.

RELATED: Best Protein Powder for Smoothies

Whey protein concentrate isn’t as extensively filtered as whey protein isolate, resulting in a higher lactose (a type of carb) and fat content. However, because the unflavored option doesn’t include any additional ingredients that contribute to the carb and fat content, the product still only includes 1 gram of carbohydrates and 2.5 grams of fat. 

We love the price per serving of Nutricost Whey Protein Concentrate, rating it a 5 out of 5. With 27 servings per container, each scoop costs only $0.78, a total steal for protein powder supplements. 

GGR Senior Director of Content Kate Meier tried the Chocolate Peanut Butter Flavor, not unflavored, but really enjoyed it. She said, “It mixed well and the flavor was spot-on.” Kate preferred it with milk over water, since it gave a creamier consistency like a milkshake. Therefore, we rated taste and solubility a 5 out of 5. 

Other Protein Powders for Breastfeeding We Researched

As their names suggest, the following protein powders are designed specifically for breastfeeding or nursing. While we haven’t personally tested them, here’s what we’ve learned about each product.

• Majka Lactation Protein Powder: This vegan protein powder contains 15 grams of plant-based protein per serving. The lactation supplement features a variety of vitamins, minerals, probiotics, superfood powders, and digestive enzymes. Majka Lactation Protein Powder offers important postpartum nutrients including vitamin D, choline, vitamin B12, and zinc. The product is designed to support lactation, nutrient absorption, and postpartum healing. 
• Boobie Superfood Plant-Based Protein Shake: Every serving provides 19 grams of vegan protein, 2.5 grams of fat, 8 grams of carbohydrates, and 120 calories. While the brand promotes this shake as a meal replacement for weight management, it lacks the necessary calories, fat, and carbohydrates to qualify as a balanced meal. That said, we like the included superfoods blend, probiotics, and fiber this product provides to enhance digestion, alleviate constipation, and reduce inflammation. 
• Pink Stork Pregnancy and Breastfeeding Protein Powder: This gluten and soy-free breastfeeding protein powder includes 20 grams of whey and 2 grams of collagen protein to target tissue repair, muscle growth, skin elasticity, and joint health. Each scoop contains only 2 grams of carbs and no fat. The product is formulated with all-natural ingredients, including stevia, cocoa powder, and sea salt. 

How We Picked and Tested the Best Protein Powders for Breastfeeding

While we’ve tested numerous protein powders, we understand that not all are appropriate for breastfeeding or nursing individuals. Recognizing this, we felt compelled to narrow down our top picks of the best protein powders for breastfeeding to assist those in our audience experiencing this stage of life. As certified nutrition coaches, registered dietitian nutritionists, certified personal trainers, and competitive athletes, we meticulously assessed several products, considering factors such as formulation, taste, solubility, cost, and evidence-based research.

Our focus was on finding third-party tested protein powders with natural ingredients and high-quality protein, as effectiveness and safety are top priorities for nursing individuals and their infants.

Benefits of Protein Powders for Breastfeeding

There are several reasons why someone who is breastfeeding may be interested in supplementing with a protein powder. Here are a few benefits of protein powders for breastfeeding individuals: 

• Protein is an important nutrient for those who breastfeed because it supports tissue repair and growth and the production of breast milk.
• The amino acids a person who is breastfeeding consumes can influence the composition of amino acids that show up in their breast milk. 
• A varied and balanced diet that includes a diverse range of protein sources can help ensure that a parent’s breast milk provides optimal nutrition for their infant.
• Parents with babies are busy, and protein powders offer a quick, convenient way to add more protein to their diet. 
• Consuming enough protein can help breastfeeding individuals maintain or build muscle mass. 

Dosing and Interactions 

Of course, when it comes to nutrition, there’s no one-size-fits-all recommendation. Protein needs vary depending on height, weight, sex, activity level, and medical history. However, here are a couple of general guidelines that serve as good starting points:

• The estimated average requirement for breastfeeding persons (0 to 6 months postpartum) is 1.05 grams per kilogram⁴ body weight daily. To put this into perspective, a woman who weighs 140 pounds would need about 67 grams of protein each day. 
• The 2020–2025 Dietary Guidelines for Americans Recommends 71 grams of protein⁵ per day for lactating people. 

Protein powders often contain common food allergens like milk, soy, and wheat. If you have a food allergy, always check the label carefully before consuming a new supplement. Additionally, individuals with lactose intolerance may want to avoid whey protein, as even whey protein isolate may contain small amounts of lactose.

Before incorporating any new supplement into your routine, it’s essential to consult with your doctor. Your physician can provide guidance on whether the product is safe for you, taking into account your medical history. 

Third-Party Testing

We suggest choosing products that are third-party tested for safety and quality. Products that have been third-party tested have undergone extensive testing to ensure that they do not contain harmful amounts of heavy metals or other potentially dangerous contaminants. Third-party testing also verifies label accuracy, giving breastfeeding or nursing individuals peace of mind that what they see on the label is what they get. 

Buying Guide: What to Look for in Protein Powders for Breastfeeding

There are a lot of factors to consider when looking for a protein powder for breastfeeding. Here’s what we recommend looking for to land you a high-quality product:

• Natural ingredients: Consider protein powders made without artificial sweeteners, flavors, and dyes. 
• Protein content: Aim for protein powders with at least 20 grams of high-quality protein per serving. 
• Type of protein: Choose complete protein sources like whey or casein. If you are looking for a plant-based protein powder, consider options with a blend of protein sources to provide adequate amounts of all essential amino acids.
• Extra ingredients: Think about whether you prefer a protein powder containing greens powders, digestive enzymes, and probiotics. Remember, while these ingredients may offer additional benefits, more ingredients don’t necessarily indicate a superior supplement. 
• Vitamins and minerals: Specific nutrients hold particular importance for people who are breastfeeding. When choosing protein powders, consider those containing choline, vitamin D, B vitamins, and zinc. (If you’re already taking a postnatal multivitamin, consult your doctor before adding a supplement with duplicate nutrients.)
• Price per serving: Consider the price per serving to ensure the product aligns with your budget. 
• Third-party testing: Prioritize products with third-party testing to ensure safety and quality. 

Best Protein Powders for Breastfeeding: FAQs

These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any diseases.

References

1. Dewey KG. Energy and protein requirements during lactation. Annu Rev Nutr. 1997;17:19-36. doi:10.1146/annurev.nutr.17.1.19
2. Centers for Disease Control and Prevention. Maternal Diet. Updated May 17, 2022. Accessed April 23, 2024. 
3. Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr. 2017;14:20. Published 2017 Jun 20. doi:10.1186/s12970-017-0177-8
4. Rasmussen B, Ennis M, Pencharz P, Ball R, Courtney-martin G, Elango R. Protein Requirements of Healthy Lactating Women Are Higher Than the Current Recommendations. Curr Dev Nutr. 2020;4(Suppl 2):653. Published 2020 May 29. doi:10.1093/cdn/nzaa049_046
5. U.S. Department of Agriculture and U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020-2025. 9th Edition. December 2020. Available at DietaryGuidelines.gov.

Perry Nix, MS, RD, LD

Perry Nix, the owner of The Free RD, is a registered dietitian and freelance nutrition writer. Her passion is breaking down complex nutrition information into bite-sized pieces that are easy to digest and apply. With experience in corporate wellness, public health, and clinical dietetics, Perry has crafted engaging nutrition content for a variety of health-conscious audiences. She resides with her husband and two boys in Texas and enjoys hiking and traveling.

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