The Truth About Breastfeeding and Exercising

A mother walking outside with her baby.

Recently, a local mother told me she was reluctant to exercise because she was afraid it would cause her to lose her milk supply. Another reached out asking about supplements like creatine. If you've had similar concerns, you aren't alone!

The good news is that you can absolutely continue breastfeeding and exercise while keeping a full milk supply. Here are a few key factors to consider as you get back into a routine.

The Hydration Factor

Hydration is key to a milk supply for many mothers. As summer approaches, it is even more crucial to stay hydrated whether working out, going to the beach, doing yard work, or just sitting outside on a hot day.

• How to tell: If your urine is pale yellow, you're doing great. Remember, some vitamins will cause your urine to be bright yellow, but with proper hydration, it will be clear.

• Beyond Water: Sports drinks are not essential, but if you aren’t drinking water or you are sweating a little extra, then replacing electrolytes can be important.

Fueling Your Body: Calories and Nutrition

We also need to consider calories, pre-pregnancy weight, weight gain during pregnancy, daily activity, and diet. Most women use about 500 calories a day to make a full milk supply (about 24-35 ounces a day). 

• Sedentary/Moderate Activity: Aim for about 2200 calories

• Regular Exercise: Aim for about 2500 calories

• High-Intensity Exercise: May need up to 3000 calories a day

• Milk Supply Considerations: If you are making less than your calorie requirement, your milk supply may be lower, and women making an oversupply may need a little extra.

Listen to your hunger cues. If you feel hungry, then eat. If you feel thirsty, then drink. Prioritize nutritious food and fluids over sugary drinks and snacks.

Good workout snacks to consider:

• Veggies and hummus

• Nuts and seeds

• Meat sticks or eggs

  • Some babies may be sensitive to eggs, so be aware of any changes in baby regarding gas and upset tummies after eating eggs. A reaction usually happens within 6-12 hrs.

• Fruit paired with proteins like nuts or nut butters

• Avocados or guacamole

Debunking the "Sour Milk" Myth

A common worry is that exercise will turn milk "sour" or "salty." Working out has no impact on the taste of the milk. Flavor is actually influenced by your diet. For instance, if you eat a lot of garlic, your milk will have a garlic flavor. For women who love spicy food, the milk will be spicy when consuming spicy food like hot peppers. High lipase milk will cause milk to taste funny, sour, or metallic. High lipase milk will be fine until refrigerated or frozen. For mothers needing to go back to work or use frozen milk over their breastfeeding journey, I always recommend freezing milk and using it on a regular basis for bottles, so baby gets used to the taste.

The Right Gear: Bras and Comfort

A supportive bra is a must, but be careful it's not too tight. If your bra leaves crease marks, then it is probably too tight and may be restricting milk flow. Wearing a tight bra for too long can decrease supply and cause clogged areas that may lead to mastitis (breast infection).

My recommendation is to nurse before or pump before working out. This helps decrease pressure in your breasts while working out and prevents engorgement during the workout. After working out, you may want to shower before nursing if you have had an intense workout to ensure the salt from sweat doesn’t discourage the baby from latching.

Supplements and Creatine

While creatine is naturally occurring in our bodies and in the meat we eat, there is very little clinical data on high-dose supplementation specifically in breastfeeding mothers. A client recently reached out to the Infant Risk Center out of TX (https://www.infantrisk.com/) and was reminded that creatine is found in breastmilk.

If you choose to take a supplement, ask a few questions:

• Is baby full term?

• Do you have a full supply’s baby well hydrated and getting 24 or more ounces a day?

• Do you or the baby have any kidney disease?

If you’re considering a specific performance supplement, let's look at the ingredients together to ensure there aren't hidden stimulants or ingredients that are not safe or may decrease your milk supply.

The Mental Health Connection

The benefits of exercise go far beyond physical fitness. Research shows that starting a routine within the first 12 weeks postpartum can significantly reduce depressive symptoms.

It is shown that the exercise actually changes the chemistry in the postpartum brain. Physical activity triggers the release of feel-good hormones like endorphins, dopamine, and serotonin. Exercise further stimulates a release of a protein that acts like “Miracle-Gro” for the brain and supports stability and neuronal growth.

• The Minimum: 80 minutes of moderate activity per week.

• The Goal: ACOG recommends 150 minutes a week for optimal benefits

We can all benefit from extra brain power. There is new research that indicates regular exercise and sunshine can be as effective as antidepressants for some. So taking baby out for a brisk walk in a stroller or a carrier gets mom and baby outside and enjoying some sunshine that not only provides the benefit of exercise and decreases depression but also helps increase your vitamin D levels.

Early morning and later in the evening are probably the most comfortable times to be out and about as summer approaches. There are several groups among the Eastern Shore that meet up and walk, hike, or meet at local parks.

Protecting Your Supply While Breastfeeding and Exercising

Do not be afraid of losing your supply when working out. Be smart and don’t deprive yourself of the calories you need to maintain a milk supply. Losing weight too fast is when milk supply usually drops.

There are other factors that we also have to consider.

• Starting hormonal birth control: Women usually start working out after a 6-week appointment with their OB and may start birth control at the same time. Birth control can decrease a milk supply.

• Returning to work: We also have to look at women who are going back to work and are nursing or pumping less frequently.

• Baby sleeping through the night: If baby has adjusted to sleeping for longer stretches or through the night, women may also be sleeping through the night and nursing or pumping less frequently.

We are here to help you find the balance. For more specific information or to make a plan to protect milk supply, please reach out to Gulf Coast Lactation for support. We are happy to schedule a private appointment and talk about nutrition, exercise, and milk supply.