How Much Protein Do I Need While Breastfeeding?

This topic is controversial. Please read to the end to get the full picture!

The National Institutes of Health (NIH) currently recommends breastfeeding moms need around 71 grams of protein daily (source). This amount is considered adequate to support milk production, tissue repair, and maintaining energy levels during the postpartum period, but may be based on old data.

For perspective, 71 grams of protein can be achieved by eating:

• 2 eggs (14g)

• 1 cup Greek Yogurt (15 to 20g)

• 3 oz of Chicken Breast (26g)

• 1/2 cup cooked lentils (9g)

• a handful of almonds (6g)

Total: Approximately 70 to 75 g protein

This simple combination meets the recommended 71 grams of protein for breastfeeding moms and it's also possible to achieve this amount of protein on a vegetarian and even vegan diet.

But: Is This Enough?

While 71 grams of protein is currently considered enough to prevent deficiencies, many nutrition experts believe that optimal protein intake is actually higher. The argument is that the recommendations for many age groups is not optimized for things like physical activity and physiological changes such as pregnancy and breastfeeding (source) and that the nitrogen-balance studies that were used to determine adequate intakes many years ago didn't account for all of the pathways protein is involved in throughout the body (source).

A small study published in 2020 (source) found that the protein requirements for exclusively breastfeeding women was actually closer to 1.7 to 1.9 grams per kilograms per day (compared to the current recommendations of 1.05 grams per kilograms per day). This would equal around 119 to 133 grams per day for a 70 kg (154 lbs) woman. However, this was a small study of only 11 women and we don't yet have any confirmation and long-term studies that confirm this is safe and beneficial.

What are the Benefits of Protein for Postpartum Moms?

Protein is one of the 3 macronutrients, and therefore essential for the body. Here are the key benefits for breastfeeding moms:

1. Improved Lean Muscle Maintenance and Recovery

Protein is crucial for maintaining lean muscle mass, especially postpartum when muscle loss can occur due to hormonal changes and the physical demands of caring for a newborn. Studies show that higher protein intake supports muscle recovery and reduces muscle wasting.

2. Enhanced Tissue Repair

Pregnancy and giving birth involves significant tissue remodeling. A higher protein intake helps to repair tissues and supports wound healing after delivery, especially after a c-section or perineal tearing. Amino acids like glutamine, arginine and glycine are building blocks for collagen synthesis.

3. Better Energy Levels and Reduced Fatigue

Protein stabilizes blood sugars levels, preventing spikes and crashes that can lead to fatigue. A balanced protein intake helps maintain steady energy levels throughout the day, which is crucial for the demands of breastfeeding and postpartum recovery.

4. Supports Healthy Milk Production

While protein intake does not directly boost milk supply, it does contribute tot he quality of milk, particularly the protein content and amino acid composition. A higher protein intake can enhance the availability of essential amino acids in breast milk, supporting your baby's growth and development.

5. Appetite Regulation and Weight Management

Protein is highly satiating, meaning it keeps you full for longer. This can prevent overeating and support healthy postpartum weight management.

6. Improved Immune Function

Specific amino acids from protein are vital for the production of immune cells. A low protein diet can lead to reduced immunity for both mom and baby.

7. Preservation of Bone Health

While a very high protein diet can leach calcium from bones, a diet low in protein is also not ideal for bones and has shown in studies to decrease calcium absorption (source). Adequate protein intake supports bone density, which is especially important while breastfeeding when calcium loss is already a concern.

Can I Get Too Much Protein?

Protein is essential and has many benefits, but many don't realize that too much protein isn't optimal, either. Excessive protein intake can lead to:

• Kidney Strain: Consuming very high amounts of protein (especially from supplements) can put extra strain on the kidneys. This is particularly concerning if there is an underlying kidney condition.

  
  

• Dehydration: High protein intake increases the body's need for water to flush out nitrogen byproducts. While breastfeeding, you are already at higher risk for dehydration and a high protein diet can increase your risk of dehydration.

  
  

• Nutrient Imbalance: Prioritizing protien over other food groups might displace important nutrients from fruits, vegetables and grains (such as fiber, vitamins, and minerals).

  
  

• Constipation: High protein diets are often low in fiber, which can cause digestive issues over time.

  
  

• Calcium Loss: Some studies suggest very high protein intakes can increase calcium excretion (source). While breastfeeding, calcium and bone loss is already a concern.

  
  

• Heart Health Concerns: Diets heavy in red meat and full-fat dairy have shown in studies to raise some cardiovascular risks

  
  

• Lack of Long-Term Studies: My last concern is the fact that we don't yet have solid and long-term evidence of the safety of a high protein diet, especially while breastfeeding.

Can Protein Affect Milk Supply And Composition?

One common question is whether higher protein intake can increase milk supply and: No, protein intake alone is unlikely to directly increase milk supply. Milk production is primarily driven by demand (how often and how effectively your baby nurses or how frequently you express milk) and as long as your calorie intake is adequate, increasing protein alone will not change your supply. (To calculate your calorie needs while breastfeeding, try my Breastfeeding Calorie Calculator)

However, a higher protein diet can increase certain proteins and amino acids (such as immune-supporting proteins) in breast milk, which can potentially benefit the baby (source).

Unfortunately, this is still a topic we need newer, larger and higher-quality studies on. We have some evidence that the amount (and quality) of mom's protein intake change certain aspects of her breast milk and this can potentially have long term (beneficial or detrimental) effects on baby's development and metabolism but it is too early to make any specific recommendations.

So: How Much Protein Do I Recommend While Breastfeeding?

I believe that moderately high protein intakes (around 80 to 100 grams daily) while breastfeeding could offer some health benefits to both mom and baby such as:

• Better maintenance of lean muscle mass during postpartum recovery

• Improved energy levels and reduced fatigue

• Enhanced healing and tissue repair

• Adequate supply of all necessary amino acids to baby

If you exercise regularly (especially weight lifting or other muscle building exercises), you will likely need to increase your protein intake by another 20 to 30 grams or so.

However, I also believe we need to be careful with very high protein diets (150 to 200 grams per day or more), as promoted by some influencers and fitness gurus on social media, since we don't yet know the long-term effects and safety of such very high protein diet, especially during the precious breastfeeding period. There is emerging evidence that exposure to too much protein early in life could increase a child's risk for obesity and metabolic disease later in life (source), so you may not do your child any favors by following a very high protein diet.

Besides, such high protein intakes are hard to achieve with food alone and usually involve some type of protein powder, or following a carnivore or keto diet (please read my take on the keto diet while breastfeeding here).

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