What is the Most Important Nutrient for Breastfeeding?
If new mums want to focus on one thing that will benefit themselves and their bub while breastfeeding: it's protein. Protein plays a central role in supporting your milk supply and baby’s growth by helping build strong bones, muscles, and tissues. For mums, protein aids in post-birth recovery and keeps energy levels steady, making it easier to manage the demands of a busy day. Plus, as a macronutrient, protein helps you feel full and satisfied, reducing cravings for high-sugar, empty-calorie foods and work towards a healthy weight.
Why do you need more protein when breastfeeding?
👶 Baby’s Growth: Protein fuels the rapid growth of your baby's muscles, bones, and tissues.
💧 Milk Supply: Protein supports a healthy milk supply by providing essential amino acids that help your body produce breast milk.
🤱 Your Recovery: After childbirth, your body needs extra protein to repair tissues, regain strength, and maintain energy.
💥Energy: Protein keeps your energy steady throughout your busy day.
Additionally, if you're looking to lose weight postpartum, protein is essential as it keeps you feeling full longer, helping curb cravings and supporting fat loss.
How much protein do you need while breastfeeding?
With the increased demands of breastfeeding, around 1g of protein per kg of body weight is recommended. For example, if you weigh 70kg, aim for 70g of protein daily. This protein intake supports both you and your baby, providing essential building blocks for growth and recovery.
High Protein Foods for Breastfeeding Mums
- Nuts, seeds & legumes
- Quinoa, lentils & chickpeas
- Tofu & tempeh
- Eggs & yogurt
- Lean meats & seafood
- Milk and cheese
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In Shape Mummy Health Shakes - vanilla, chocolate brownie & caramel fudge flavours
In Shape Mummy Health Shakes are a quick, easy and delicious way to boost your protein intake. Each serve gives you 13g of protein (up to 20g when mixed with milk). Have 2 shakes a day, and you'll be well on your way to reaching your protein goals. As well as organic vegan protein, these shakes are specially formulated for breastfeeding mums, providing essential vitamins, minerals, and superfoods to nourish both you and your baby.
Example Daily Meal Plan
To help you visualise what meeting your protein needs looks like, here’s a sample day:
Breakfast: Smoothie with In Shape Mummy Health Shake mix, banana, oats, nut butter and milk
Morning Snack: Two boiled eggs on a piece of sourdough with hummus
Lunch: Tuna salad
Afternoon Snack: In Shape Mummy Health Shake
Dinner: Stir-fry with mixed vegetables, tofu or lean meat and brown rice or qunioa
Focusing on protein as part of your daily routine will help you stay energised, support milk supply, and contribute to a healthy postpartum weight.
Shevi is a qualified nutritionist with a bachelor’s degree in nutrition and food sciences. As a new mum herself, she is passionate about postnatal-related nutrition. Shevi has worked alongside some of the most famous leaders and celebrities in the fitness industry throughout Australia and the UK.
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Enhanced with Natural and Organic Milk Thistle, Flaxseeds and Superfoods to Support Breastfeeding.
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"I'm loving it so far.. I'm already down from in weight and I feel great :) Not exaggerating when I say this is the best purchase I ever made .. can't wait to get to my first mini goal of 65kgs then set my new goal of 60kgs :) .. so far it's been life changing, thank you so much!! It has literally boosted my milk supply. I used to pump 160mls and now I average 240mls .. I've never been able to get that."
- Tania, Vic
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"I've lost 35 kgs thanks to the In Shape Mummy Health Shakes. 110 kgs to 75 kgs! Juggling two little boys under 2 years old doesn't leave much time for healthy choices for Mummy and the In Shape Mummy Health Shake is such an easy solution to get all the goodness I need to keep going! My older son is 20 months and I didn't get the chance to lose the weight gained whilst carrying him before I was pregnant again with baby #2. I easily gained 40kgs across the two pregnancies and no thanks to terrible pelvic pain in pregnancy #2 wasn't able to keep active. Now that my second son is here and the pelvic pain has gone I have stuck to replacing breakfast with my shake and walking every morning for the duration of the morning sleep. Some days I will do a second shorter walk during his nap. I'm still able to enjoy yummy healthy foods and definitely do not feel like I'm going without. I no longer crave sugary foods as the shake sets me up for the day with its magical satisfying ingredients! The shake has become even more of a must since returning to work! If I thought I was busy before, life just got a whole lot busier! Now that I've lost the weight, I have more energy, zero aches and pains and have a better mood. I tell all my friends about In Shape Mummy because easy weight loss doesn't need to be a secret! Xx"
- Carly, Vic
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"I discovered In Shape Mummy Health Shakes not long after my second baby was born. He has an intolerance to dairy so I was looking to find something that was safe for breastfeeding, and also vegan friendly. I have recently started a detox program with the help of a naturopath. She was so impressed with the ingredients that she has encouraged me to continue having it! In Shape Mummy has not only helped me lose the 26 kgs I put on in pregnancy, but it’s helped me nourish my body when I’ve been time poor and sleep deprived. It’s the only shake that I actually enjoy the taste of! My breakfast everyday includes ice, almond milk, water, a banana and my In Shape Mummy (my current fave is the caramel fudge!). At 11 months postpartum I feel great! And my breastfeeding journey is still going strong - my milk is in perfect supply for what Bub needs. I cannot recommend In Shape Mummy Health Shakes more highly!”
- Melanie, Vic
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"I have lost over 30kg with In Shape Mummy Health Shakes, exercise and a complete diet change. I started at size 22 and am a loose size 12 at the moment… and nearly a 10! I feel so much better! With my injuries in my spine, pelvis and knee my weight loss has been the best thing for my pain.
7-8 months ago I couldn’t have even imagined I could drop this much weight! The change in my life has been insane! My advice to other mums is “stick with it and don’t give up!” Thanks so very much for your In Shape Mummy Health Shakes. They are the best thing for mums on the go and while breastfeeding as well. Words can not express how grateful I am with my weight loss. I couldn’t of started this without your shakes. My life is forever changed."
- Jess, NT
