By Courtney Miller, RN, BSN, IBCLC
Getting back to exercise after having a baby can be exciting, but if you’re breastfeeding, you might have a few questions or concerns. Will working out affect your milk supply? Should you adjust your diet? Is it okay to do intense workouts? Let’s dive into the most frequently asked questions I get from active breastfeeding moms and put those myths to rest!
1. Will Exercise Change the Taste of My Breast Milk?
Nope, it won’t! There was a common myth that lactic acid from exercise could enter breast milk, making it taste bitter. However, studies have debunked this idea. Even after high-intensity workouts, babies typically have no issue accepting the breast. So go ahead and exercise without worrying about altering the taste of your milk!
2. Will Exercising Hurt My Milk Supply if I Have an Abundant Supply?
Not likely. The key is to stay well-hydrated, as exercise can make you sweat and potentially lead to dehydration. Remember, breast milk is over 80% water, so dehydration could cause a temporary dip in supply. Drink plenty of water (follow your thirst cues), and make sure you’re also consuming enough calories to meet your body’s increased energy needs.
3. How Do I Know if My Baby is Getting Enough Milk?
This is a common concern, but the best way to gauge milk intake is by tracking your baby’s diaper output. In the first few days, the number of wet and dirty diapers corresponds to the baby’s age (e.g., 1 pee and 1 poo on day one, 2 pees and 2 poos on day two). By day 5-6, you should see at least 6 pees and 4 poos per day. Remember, what goes in must come out, so if your baby is getting enough milk, their diapers will show it!
For more details on tracking diaper output, check out this post: Diaper Output Guide.
4. Can I Lay on My Stomach While Breastfeeding?
Yes, you can—as long as it’s comfortable for you. Some moms find it puts too much pressure on their breasts, but it’s entirely up to your comfort level.
5. Will Breastfeeding Always Be Uncomfortable? How Can I Soothe Cracked Nipples?
Breastfeeding isn’t supposed to be painful. If you’re experiencing discomfort, it’s important to check the latch. You should feel pulling and tugging, not pinching. Cracking and bleeding can indicate a shallow latch, while some tenderness is normal initially.
Look for wide, “fish lips” when your baby latches. If you feel persistent pinching, break the latch with your finger and try again. Also, check your nipple after a feed—it should look the same as before. If it’s pinched like a lipstick shape, the latch may need adjusting.
If you’re struggling, reach out to a lactation consultant for a latch assessment. Oral restrictions like tongue-tie or lip-tie can cause painful, shallow latches, and they’re best addressed with professional help.
⭐ Quick Tip: Pulling and tugging = normal. Pinching = not normal.
For more tips on latching and soothing cracked nipples, check out these resources:
6. What’s the Best Sports Bra for Nursing Moms?
The right sports bra provides support without being too restrictive. Look for bras with adjustable straps, no underwire, and easy nursing access. It’s important to avoid bras that are too tight, as they can put pressure on your milk ducts and potentially lead to clogged ducts or mastitis.
7. Can I Do High-Intensity Interval Training (HIIT) While Breastfeeding?
Yes, you can! If you were active before and during pregnancy, you can gradually return to your preferred workout routines. However, start slowly and don’t jump straight into intense workouts right after being cleared by your OB. Remember to stay hydrated and maintain your calorie intake.
8. Can I Follow a Calorie-Restrictive Diet While Breastfeeding?
Be cautious with calorie-restrictive diets, as your body needs energy to produce breast milk. Breastfeeding burns 500-600 calories per day, so it’s normal to feel hungrier than usual. Aim to eat an additional 400-500 calories per day while nursing. It’s helpful to continue eating as you did during pregnancy to meet your baby’s nutritional needs.
9. How Much Water Should I Drink Daily? Should I Drink More if I’m Active?
Hydration is key, but there’s no need to force yourself to drink excessive amounts of water. Instead, drink to thirst. Keep a water bottle nearby when nursing and listen to your body’s cues. If your urine is pale yellow, you’re well-hydrated. If it’s dark, drink more water. On the other hand, if your urine is clear, you might be overhydrating, so ease up a bit.
10. Should I Pump if I Need to Nurse During a Workout Class?
Yes, it’s a good idea to pump if you miss a feeding session. Your milk supply operates on a supply-and-demand system—if you skip a feeding and don’t pump, it signals your body to make less milk. I recommend planning your workouts around nursing sessions or pumping before class to avoid discomfort from full, heavy breasts.
Personally, I found it uncomfortable to work out with full breasts, so I would pump beforehand. That way, baby could have the expressed milk while I was in class.
Final Thoughts
Exercise can be a great way to take care of yourself, both physically and mentally, while breastfeeding. With a few adjustments and a focus on staying hydrated and nourished, you can enjoy your workouts without compromising your milk supply. Remember, every mom and baby pair is different—listen to your body, stay flexible, and reach out to a lactation consultant if you have any concerns.
You’ve got this! And if you need extra support, we’re here to help you navigate your breastfeeding journey. 💪👶💦
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