Women who breastfeed their infants need plenty of nutrition in their diets. What they eat goes right into their breast milk and is passed along to the baby. In addition to vitamins and minerals, adequate protein is a necessity for breastfeeding women. While many can get enough from their diet, others may require protein supplements.
Protein and Breastfeeding
Women who are nursing need more protein than the average woman. They not only have to meet their own body's requirements but require extra protein to fuel breast milk production and to pass enough along to their babies. According to Ohio State University, breastfeeding moms should aim for the same amount of protein as when they were pregnant -- about 71 g per day. These needs can still vary, however, based on your age, weight and general activity level. According to the University of Michigan Medical School, the average person's protein needs are 0.8 g per kilogram of body weight daily. Women who are lactating should add 15 g to this number. In other words, a 130 lb. woman would need around 62 g per day. A 160 lb. woman would need about 73 g. Talk to your doctor if you are not sure what your specific protein needs are.
Who Needs Supplements?
Most women can get enough protein in their diets, even when breastfeeding, simply by paying some attention to what they eat. The University of California San Francisco reports that two to three servings of protein a day satisfies the needs of most lactating women. However, some women may find getting enough protein in their diets to be a challenge. These include women on restricted diets, such as vegetarians or vegans, as well as those who simply do not eat many high-protein foods. Protein supplements such as powders can help these women make up for what may be lacking their diets.
Choosing and Using Protein Powder
There is more than one type of protein powder. Most types are either milk, soy or egg-based. It matters less what the base of your protein powder is and more what type of amino acids it contains. UMMS recommends choosing a protein supplement that contains all of the essential amino acids the body does not make. This makes it a complete protein. Protein powders are versatile; you can add them to just about any food or drink. Some people add powder to smoothies, while others use it in pancakes or muffins. Just be sure you need all of that extra protein -- while it takes a lot to overdose on it, if your body is not burning it, there is no need to supplement.
Money-saving Tips
Protein powders are not cheap. Using them for every meal is a way to rack up your daily intake, but it can also wreak havoc on your checkbook. If you want to make your supplement and your money last, use it wisely. To boost your protein intake, make a smoothie with a low-fat milk base and add a tablespoon or two of nut butter in addition to your protein powder. Choose other protein-rich foods throughout the day, and you'll only need to use your supplement once. Or take the advice of the UMMS: instead of using egg white powder as a supplement, buy eggs. You can boil them and eat the whites for a low-fat, high-protein snack.
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