Postpartum Diet: Are You Getting Enough Protein

Let’s face it. Most of us moms don’t get nearly enough protein as we should. Thinking about incorporating protein in your postpartum diet at every meal can be hard! Lunch and dinner may be easy because the first go-to is animal source protein, such as chicken, turkey, or beef. Breakfast usually gets left behind! You can only eat so many eggs in a week!

Why Do You Need Protein Anyway?

In your immediate postpartum days, your body is trying to revert back to its pre-pregnancy state. Protein is required for physical repair, hormone and mood stabilization, breastmilk production, and immune system strength.

Amino acids, which you get when you break down the protein you eat, are required for the following functions:

• Tissue repair: from placental detachment, vaginal tearing, c-section incisions
• Neurotransmitter support: for serotonin production (the feel-good hormone)
• Blood sugar balance: prevents spikes and crashes throughout the day
• Milk quality and supply maintenance: supports healthy breastmilk production
• Antibody production: amino acids help build antibodies that fight against infections

So How Much Protein is Enough?

According to Health Canada, breastfeeding women require 71 grams of protein a day! So how do you get this in your postpartum diet?

The highest amount of protein is found in animals sources such as chicken, beef, and turkey. Other sources like eggs, cheese, nuts and legumes have good amounts of protein too. While it is vital to have variety in your diet, sometimes, cooking is inconvenient and time consuming!

That is why I love protein powder! In just one scoop (21g), you can get approximately 1/3 of the daily protein requirement, and you don’t have to cook!

Protein powders come in vegan and non-vegan options, with natural, chocolate, and vanilla flavors! I’ve tried quite a few different types, and the ones that stand out as far as taste and texture go are the brands that use pea protein (vegan option) and whey protein.

For your postpartum diet, I’ve made today’s post about recipes. So, here you go! Two fresh ideas to incorporate protein powder into your morning routine!

Protein Crepes (also a kid-friendly favorite!)