It’s normal to be concerned about your milk supply after having a baby. If you’re exclusively breastfeeding, your body is your baby’s primary source of nutrition. So how can you return to exercise without negatively impacting your milk supply?
By the end of this post, you’ll understand the effects of exercise on breast milk and how to protect your milk supply when you start working out. That way, you can move your body with confidence and enjoy all the benefits of postpartum exercise! Plus, read until the end for a free step-by-step return to exercise postpartum guide to help you get started safely.
Does Exercise Decrease Milk Supply?
You may have heard the myth that “too much exercise can dry up your milk supply.” But is there any truth to it?
No! Exercise does not decrease milk supply. Your body regulates milk production through supply and demand. As long as your baby is latching and nursing effectively, your body will continue to produce the milk they need.
Studies show that exercise does not reduce milk supply. However, inadequate calorie intake, dehydration, or underlying breastfeeding difficulties can impact your milk production. So rather than avoiding exercise, focus on supporting your body’s needs while staying active.
How to Exercise While Breastfeeding Without Affecting Your Milk Supply
To ensure you maintain a healthy milk supply while exercising, follow these key strategies:
1. Eat Enough Calories
Breastfeeding requires extra energy—about 500 additional calories per day. If you significantly cut calories (a deficit of 20% or more), it can impact your milk production. Rather than focusing on weight loss, prioritize nourishing foods that support both breastfeeding and your workout routine.
2. Stay Hydrated
Dehydration can affect the amount of milk you produce. Since exercise increases fluid loss through sweat, it’s essential to drink plenty of water before, during, and after workouts.
3. Fuel Your Body Around Workouts
Make sure you’re eating and hydrating enough to compensate for the calories burned and sweat lost during exercise. This will help you sustain both your energy levels and milk production.
Does Exercise Change the Taste of Breast Milk?
Some old wives’ tales suggest that intense exercise makes breast milk taste sour, causing babies to reject it. Here’s what the science says:
- Studies show that high intensity exercise can temporarily increase lactic acid levels in breast milk for up to 90 minutes post-workout.
- This change does not occur with moderate exercise.
- Most babies don’t mind the slight taste difference, but if your baby seems to have more difficulty nursing after a workout, you can try these solutions:
- Wipe away sweat before nursing. Sometimes, it’s the salty taste of sweat, not the milk itself, that they don’t like.
- Feed before your workout. This way, your baby gets fresh milk before any possible lactic acid changes occur.
Feeding before exercise also helps relieve breast fullness, making workouts more comfortable!
Conclusion
The benefits of postpartum exercise far outweigh the concerns about milk supply. As long as you stay hydrated, eat enough, and listen to your body, your milk production should remain strong.
Exercise is too important to avoid due to fear of reduced milk supply! Movement helps you regain strength, boost mood, and increase energy, things every new mom needs.
Not sure where to start with postpartum exercise? Grab my free step-by-step return to exercise postpartum guide and feel confident in rebuilding strength while breastfeeding!
