How Much Extra Protein Do You Need After Having a Baby?
Postpartum Protein: How Much You Really Need, and Why It Matters
The postpartum period is often described as the fourth trimester: a stage of profound physical restoration, hormonal recalibration and, for many women, the additional energy demand of breastfeeding. While much attention naturally shifts to the needs of your newborn, true recovery begins with nourishing the mother. At the centre of this process sits one vital nutrient: protein.
Far from being merely a “fitness supplement”, protein functions as the structural foundation for healing and regeneration. Integrating sufficient protein into your diet during this time is not an act of indulgence. It is a strategically powerful way to support recovery, resilience and energy during early motherhood.
How Much Extra Protein Do You Need?
Your protein requirements rise noticeably after childbirth. Think of it as fuelling a complex repair project.
Recovery Stage. Suggested Increase
General postpartum (not breastfeeding). +25 g/day above your pre-pregnancy intake
Breastfeeding +25 g/day minimum, but often higher
Optimal tissue repair & exclusive breastfeeding. 1.7–1.9 g of protein per kg of body weight per day
Example: A woman weighing 65 kg may require 110–125 g of protein daily, which is 50–65 g more than typical pre-pregnancy intake.
Why Protein Is So Essential Post-Birth
Tissue repair: Helps rebuild muscles, uterine lining and repair surgical or perineal trauma
Milk production: Supplies amino acids used in breast milk synthesis
Hormonal balance: Assists in stabilising energy and mood by regulating blood sugar
Immune function: Supports overall recovery and resilience
Muscle strength: Protects lean tissue as you begin moving again
***Postpartum recovery is akin to recovering from major surgery plus taking on a new metabolic demand if breastfeeding — all while managing sleep deprivation. Protein provides the foundation for healing and sustained energy***
So Where Do Protein Shakes Come In?
While whole foods remain the ideal foundation of your diet, a high-quality protein shake can be an incredibly practical addition during postpartum life — especially when time, appetite or energy is limited.
Why a shake makes sense:
Provides 20–30 g of protein in seconds
Easy to consume even when appetite is low
Can be fortified with oats, berries, nut butter, collagen or greens
Helps prevent blood sugar crashes and keeps you feeling fuller longer
Ideal for late-night feeds or busy mornings
Think of it not as a shortcut, but as a strategic tool for self-support during a physically demanding time.
Realistic Ways to Increase Your Intake
Include 20–30 g of protein per meal
Add a protein-rich snack between meals (Greek yoghurt, cottage cheese, boiled eggs, hummus, nuts)
Prep ahead: pre-cook chicken, lentils or tofu for quick add-ins
Sprinkle extras into meals — chia seeds, hemp seeds, nutritional yeast
Use a well-balanced shake when needed (not as a meal replacement unless advised)
A Gentle Reminder
These guidelines are general and should be personalised according to:
✔ Your birth experience (vaginal / C-section)
✔ If you're breastfeeding (and to what extent)
✔ Your weight, health status and energy levels
✔ Advice from a trusted healthcare provider or registered dietitian