Alright guys…one of most highly requested posts is HERE. Nursing & Working out!
FACTS: Out of the last 80 months, I’ve spent 73 of them either breastfeeding or pregnant. Let that sink in. SEVENTY THREE months, and still going strong. Breastfeeding has been a really big part of my relationship with each of my babies, and often I get the question about what I eat to fuel my body so I can work out, get fitter/leaner AND keep my nursing supply up.
Let me just say right off the bat: Working out is something that you can 100% do while nursing! If you are eating the right foods, listening to your body, and tapering your training the right way, working out is a great way to find time for yourself postpartum, feel good, improve your mood and lose the postpartum weight!
Just before we go any further…this is a disclaimer that I am NOT a doctor, or health professional. These are simply tips from my own experiences nursing three children. Please consult you doctor before changing anything regarding you fitness, nutrition while nursing (or not nursing!).
I’ve categorized this post in 3 sections: My favorite foods to eat while nursing that I feel has helped my supply, tips for working out while nursing, and lastly some of my favorite working out while nursing products!
My Favorite foods to eat while nursing
(and all the time, to be honest!)
Water, Water, Water: This one cannot be understated! I drink SO much water! I think from being an athlete all my life I already have good habits with regard to water intake, but I take it up another level when nursing. Breast milk is almost 90% water, so its crucial that you’re drinking enough. Also, remember that if you have a caffeinated drink you have to drink even more because the caffeine dehydrates you! Also, I do have caffeinated drinks when nursing (hello, I have 3 kids. I would never survive without it haha). BUT I am NOT a doctor, so you should speak to your own doctor if you are wondering about caffeine intake while nursing)
Oatmeal: This has to be one of my favorite foods to consume on a daily basis, especially when nursing! I like to top it with peanut butter, but it is also good with brown sugar and fruit or nuts/raisins. Oatmeal is a great lactate.
Nuts: Nuts are a great way to get good healthy fats into your diet. They keep you full for long periods of time and are easy to eat on the go (because what mom has time to eat !!).
Avocados: These aren’t something I was raised eating or naturally “love”, but I know they are extremely good for me so I’ve grown to love them! I love these in fajitas (duh!), but also with eggs in the morning! The high healthy fat intake keeps you full for a long time and they have tons of great vitamins.
Brown Rice: Brown rice is excellent for postpartum! It gives you great fuel for workouts and nursing, and contains good fiber.
Eggs: I don’t eat eggs everyday, but I eat them almost everyday! I LOVE fried eggs with avocados…Eggs have so many great nutritional benefits.
Salmon: Omega 3’s! So important.
Greens: These are like superfood. They check pretty much every box in terms of vitamins, iron, etc.
Calcium: I’m not a huge milk drinker, but I do have almond milk a few times a week, and have cheese and greek yogurt.
Lean proteins: Think chicken, beef (i use 95% lean), turkey! These obviously help your muscles recover after birth and after workouts!
Also: ….A lot of these foods I have grown to like. i didn’t wake up one day and love eating this way. It is definitely a mind shift and takes time. Take small steps!
I eat whats good for my body 80% of the time, and 20% of the time treat myself. Its important that you treat your body like a temple…because it is!!! It birthed a child (ren) and is producing food to keep it alive. Feed your body well so it can recover AND produce milk.
Tips to keep your supply up while working out:
Start small: Even world class athletes get back into the swing of things slowly after pregnancy! Focus on your core and walking afterwards. Your body is not the same postpartum and making slow progress every day will ensure you stay injury free and allows your body to adjust.
Eat nutritionally dense food: See all of my items above! Food is your friend!
Invest in a good sports bra: This would have to be one of my top tips. Protecting the girls and holding them in place is SO important. If mine aren’t properly in place I legit can’t run or workout!
Listen to your body & Recover: Recovery is JUST as important as your actual workouts and nutrition. Listen to your body and remember you can do more harm than good doing too much sometimes.
Which brings me to….Less is more, especially postpartum. If you look up cortisol and postpartum, you’ll find so many articles. Your body is extremely stressed postpartum, especially with lack of sleep! Strength training, HIIT(1-2 times a week), and walking are going to be your BFFs. Doing too much too fast can affect your milk supply, and also cause injuries.
Workout out right after nursing or pumping: Especially in those early days, it is important that you are “empty” or as close to it as you can. It is super uncomfortable to workout or run when you’re full of milk! Trust me!
Strength, Strength, Strength. A lot of women want to go crazy and do tons of cardio. PLEASE. Focus on strength. Invest in yourself and your body. There are so many amazing online programs that you can use to workout and gain strength (one being FASTer Way to Fat Loss). Don’t do hours of cardio! See: cortisol, and injuries as stated above.
This is going to seem weird…but don’t force the sleep training. This isn’t going to be a fun one for those of you who have a baby who sleeps through the night, but I think the fact that I nursed all my babies at least once a night at least (eeeekkkk) one time in the middle of the night has helped my supply to stay where it is. I read something somewhere that the most productive and important times to nurse or pump are between the hours of 1 and 3 a.m., due to the swings in your hormones. Obviously, I would have preferred to have slept through the night…but I never, ever have regretted any of those late night feedings. In fact. I’m still up once a night now.. Don’t freak out if your baby is sleeping through the night though…I know tons of people who have had babies sleep through the night and their supply was fine! But if you see a dip in your supply, maybe doing a dream feed or pumping before you go to bed will help!
Knowledge: Knowledge is power. I cannot stress this enough! Read, read, read and educate yourself about working out, breastfeeding, and supply! Surround yourself with good people! Ask questions.
My last tip is EVERYONE IS DIFFERENT. Don’t compare yourself to ANYONE. Everyone’s body reacts differently to pregnancy, postpartum and nursing!! Some people can train really hard and it doesn’t affect their supply. Some see dips with not as extreme workouts. Some get leaner faster, some take longer. I always find I hold on to an extra 5 lbs while nursing. but honestly the gift I’m giving to my child is worth the few extra lbs. on my frame. I keep the blinders on and do ME and I encourage you to do the same :)
Favorite Postpartum Workout Items
Last but not least….. Here are a few of my favorite workout items (especially for postpartum and breastfeeding!
xo
Alex