Breastfeeding & Exercise

Many of my pregnant mamas prepare for a hopefully successful breastfeeding journey. They buy all the products, get all the tips from their friends and take all the classes.

However, what none of those classes cover is once your milk supply is established and you want to start exercising.

I can feel the panic in my mamas when they reach out to me. They desperately want to start working out again and feel like themselves but they worry that their supply will tank and that it is “selfish”

First off, wanting to feel human again and like yourself is not selfish. That is a very normal and very valid feeling.

Second, I understand that fear and concern because I had it too.

With that said, lets dive into my most asked question.

“Will exercise make my milk supply drop”

Exercise itself DOES NOT effect your milk supply! However, there are many other factors that go along with exercise that can affect your supply.

Exercise obviously burns calories so you have to make sure you are eating enough calories to maintain your supply. You need approximately 500 additional calories when breastfeeding. However, that can be more or less depending on the person.

You also need to make sure you are staying hydrated and drinking enough water! Aim for at least 100oz of water a day. Other great ways to get hydration are by drinking coconut water, eat ing foods like watermelon or cucumbers and consider supplementing with an electrolyte drink mix.

The ACOG (American college of obstetrics and gynaecology)  also recommends emptying your breasts right before exercise purely out of comfort to relieve some of the heaviness and avoid having a let down mid workout.

Another fun fact is that exercise can change the taste of your breast milk due to the levels of lactic acid that are present. This is nothing to be concerned about but something to keep in mind if you have a very particular baby when it comes to eating.

Tried and true Mother Figure Tips:

  1. Avoid prepackaged lactation cookies. Most of the time they are filled with unnecessary ingredients and the main goal of them are increase your calorie intake. Instead, make your own with healthy ingredients! Stay tuned for my favorite lactation recipe
  2. Try LMNT hydration packs. I know that there are many popular drinks or mixes that claim to “up your supply” but more often than not they are full of sugar, dyes and other unnatural ingredients. LMNT is sugar-free, all-natural and science backed. This is not sponsored, I just love it.
  3. Invest in a supportive nursing sports bra! This is crucial for two reasons. First, you’ve gotta support the girls. When you are breastfeeding they are engorged and swollen and even walking can feel painful. Keep em’ lifted and hugged in tight, especially during exercise. Second, there is literally nothing worse than having to take on and off a sweaty sports bra and if your little one is screaming for milk you will be in a sticky situation sooner than later. A Nursing sports bra will allow you to keep it on and just open it up to feed.

Has breastfeeding and introducing exercise been challenging for you?

Meet Your Instructor

Hi, I’m Madison.

And I’m one of those weirdos who loves (loves!) being pregnant.

Okay, I realize pregnancy and postpartum aren’t all sunshine and roses. We all have days when we wonder what we’ve gotten ourselves into. (Hello “morning” sickness and sleep deprivation.)

But I also know this time is so precious. Who knows when, or if, we’ll get to experience it again!

That’s why I’m committed to taking the best care of myself I can—physically, mentally, and emotionally—so I can make the most of every single moment.

I started Mother Figure so you can, too.

Madison Pinebird
certified pre- and postnatal coach, personal trainer, functional strength coach, and sports and exercise nutrition coach

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