Above all other questions, this one takes the cake. If there was one question I got asked the MOST, this is it. I am still breastfeeding our 8 month old daughter on demand while maintaining a rigorous 5 day per week workout schedule (I give myself 2 rest days per week). Here are a few things I have figured out after 2 babies:
There is evidence that after extremely vigorous workouts there may be a small increase of lactic acid present in breast milk. This does not harm baby in any way, though some athletes have reported that their babies seemed to dislike the taste of their milk immediately after a grueling workout. This has NOT been the case with either of my kids (onions is another story). Even in these extreme situations, the lactic acid is quickly metabolized out of the milk, so any change in flavor will be short-lived. For most moderate workouts there is no change in your milk at all, and babies will nurse happily even immediately after a workout. In fact, my milk supply seems to increase after a hard sweat!
Tips to remember -
1.) DRINKS LOTS OF WATER. Not only are you losing water by sweating, but it takes extra water in the body to produce your milk supply. You should be drinking AT LEAST a gallon a day (even more if it's hot)...that's over 128oz a day!
2.) Get a good bra! If you think running without support hurt before kids, try it now! Lactating breasts are naturally heavier, and you can experience discomfort if you do not have a very supportive bra. While nursing mothers shouldn't wear a snug sports-bra all of the time, it is important to wear one during your workout to prevent chafing and pain in your back and breasts.
3.) Don't starve yourself. I know that cutting those cals seems like a quick fix to get your body back, but your body is already burning up to 500 extra calories per day by breastfeeding (awesome, right?!) While a person NOT BREASTFEEDING shouldn't technically eat back the calories they have burned after exercising to lose weight faster, a breastfeeding mommy should. Every woman's calorie intake is going to depend on their BMI and intensity of activity.
4.) Eat Right. Although this seems like a no-brainer, I am amazed at how many people just think all calories are created equally. Make sure you are looking at food as fuel and not just numbers. Quality over quantity tactic. To ensure your baby AND you are getting optimum nutrition, you need to be eating clean! We all have a cheat day once in a while and slip, but try to make sure you focusing on food. Think of your body as a machine....it can't produce the milk if it doesn't have the right stuff running it. Besides that, don't you want your milk full of the good stuff to give your child? Also, make sure you are STILL taking that pre-natal vitamin!
5. Follow the '2 month' rule. How well you follow the first 4 steps can set you up for success. Research shows that if you have a good supply and source after the first 2 months, your body should be able to maintain that amount even with some calorie restrictions and increased physical activity.
If you do see a decrease in your supply, increase your fluids (your pee should be light yellow every time you go to the bathroom), sneak in a couple extra pumping sessions (10 minutes) or feedings during the day. You can also contact your doctor or midwife for other natural options including herbal teas and supplements.
*ALSO MAKE SURE YOU ARE RESTING AND GETTING ENOUGH SLEEP!
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