Protein and Breastfeeding โ How Much Do You Need?
04.16.2020Breastfeeding increases protein needs to support milk production, recovery and baby growth, typically around 1.4g/kg body weight daily plus extra calories and hydration.
If youโre aย breastfeeding Mum, itโs important that youโre getting enough calories and nutrients each day for quality milk production and good energy levels. But how much should you really be eating, and which nutrients are important for your health and the health of your growing baby too?
Focus on Protein:
We need protein at all ages and stages of life so that our body can build, repair and maintain muscles, connective tissue, our skin and organs. As a new Mum, getting enough protein postpartum is especially important to help your body recover from the strain of pregnancy and childbirth, plus support your energy levels. New babies also require protein for good growth and immune cell function. Regardless of activity level, your requirements during lactation increase to support your milk supply and your babyโs growth. Itโs recommended to get around 1.4 grams of protein per kilogram of total body weight if youโre breastfeeding. As an example, this means if you weigh 70kg, you will need around 98g of protein each day.ย Two Islands Protein Powder provides a quick and easy way to add additional protein to your diet, with over 19g protein per serve and made with 4 ingredients or less, it's a great alternative to more processed options. Whether blended into a smoothie, stirred into oats or simply shaken with water, itโs an easy, nourishing way to help meet your daily needs - without the fuss.ย
Up Your Calorie Intake:
It takes a lot of energy to make quality milk for your baby. While everyone is different, itโs estimated that breastfeeding mums need around 500 extra calories per day. The exact number of calories you need all depends on your weight and activity level as well as your babyโs age, size and appetite. Listen to your body, and make sure that youโre eating a varied diet of whole foods, especially fresh fruits and vegetables to ensure youโre getting the extra nutrients and calories you need.
Drink Enough Water:
Itโs common to feel thirsty, or more thirsty than usual when youโre breastfeeding. When your baby latches onto your breast, the hormone oxytocin is released. This causes an increased feeling of thirst, which is your bodyโs natural way of making sure youโre getting enough water to stay hydrated and have a healthy milk supplyย โ isnโt the body amazing!? As a general rule, drink water when youโre thirsty and drink more if your urine is dark yellow when you go to the bathroom.
Other Important Nutrients:
Nutrients including calcium, iron and folate are all essential nutrients for pregnancy and breastfeeding that can easily become depleted. Make sure youโre eating a varied wholefood diet and including foods such as dark leafy green vegetables, lean meats, whole grains, nuts and seeds.
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