Welcome, mama! If you're struggling with low breast milk supply, you’re not alone—and the solution might be simpler than you think. In this article, we’ll break down why protein is a key nutrient for supporting your postpartum recovery and, ultimately, your milk supply.

What is Protein, and Why Does It Matter for Breastfeeding Mums?

Think of protein as the building blocks your body uses to heal and nourish itself, especially after pregnancy. It’s made up of 20 amino acids, nine of which are “essential,” meaning we need to get them from our diet. These essential amino acids play a critical role in tissue repair, hormone production, and—most importantly for you—breast milk production.

When you're breastfeeding, your body’s nutrient needs skyrocket. Protein isn’t just about muscle building; it’s essential for healing, energy, and milk production. Without enough of it, you might find yourself feeling depleted, which can affect your ability to keep up with breastfeeding.

The good news? Protein is everywhere! Here are some great sources to include in your daily diet

A variety of both animal and plant-based proteins can ensure you’re getting all the essential amino acids your body needs to boost milk supply and keep you feeling strong.

As a breastfeeding mum, your protein needs are higher than they were before pregnancy. Aim for around 1 gram of protein per pound of body weight. This might sound like a lot, but by adding more protein-rich foods to your meals and snacks, you’ll easily meet this goal.

For example, if you weigh 150 pounds, you’ll want to aim for about 90kg, you'll need 90 grams of protein per day. This can be spread across meals—think a protein-packed breakfast like scrambled eggs, a chicken salad for lunch, and a lentil-based dinner with snacks like nuts or yogurt in between.

Timing & Type of Protein Matters

While all proteins are beneficial, the type you choose can make a difference. Animal proteins are especially effective at stimulating muscle and tissue repair due to their complete amino acid profile. Look for proteins high in branched-chain amino acids (BCAAs), such as leucine, which have been shown to be particularly beneficial for recovery and milk production. Leucine can be found in foods such as salmon, chickpeas, brown rice, eggs & beef.

Busting Protein Myths

You might have heard some myths about protein—like that a high-protein diet could cause health issues—but for breastfeeding mums, there’s no need to worry. There’s no solid evidence linking protein consumption to heart, liver, or kidney problems in healthy individuals. In fact, protein can actually improve your bone health, which is especially important postpartum.

The Bottom Line

Protein isn’t just for athletes—it’s an essential nutrient for breastfeeding mums, too! By ensuring you get enough protein, you’ll support your body’s healing process, maintain your energy, and help improve your milk supply.

So, how can you start incorporating more protein into your day? Small changes, like adding a scoop of protein powder to a smoothie, including more lean meats, or snacking on nuts, can make a big difference.

If you want more tips on nourishing yourself and boosting your milk supply naturally, be sure to check out our full range of lactation-friendly products and resources at Yummy Mummy Food Company.

If you'd like more tailored one on one support around your nutritional needs to overcome underlying nutrient depletion issues and ultimately give you body the best chance of success throughout your breastfeeding journey, I'd love to help you more through The Make More Milk Method 12 Week Breastfeeding Success Program.
Click here to learn more about The Make More Milk Method and to watch my FREE Masterclass on Boosting Your Milk Supply Naturally.

You’ve got this, mama, and I'm here to support you every step of the way.

Kelly Northey x

Certified Postpartum Nutrition Professional
Founder, Yummy Mummy Food Company & The Make More Milk Method