Being a new mom and an athlete is not an easy feat. It takes epic time management and planning to fit both roles during the day, and if you’re breastfeeding you gotta be on your nutrition A-game (and sleep) in order to have enough energy for both.
While there are no official nutrition recommendations for breastfeeding athlete moms, as a lactating mama with baby #2 right now, here are my three top nutrition tips to help mama athletes find success:
Your metabolism is gonna be in overdrive. You’re gonna be burning a lot of calories and fluids producing milk (about 22 calories/oz of milk) and exercising. Eat and drink frequently. If you’re doing nighttime feedings, have quick and easy higher calorie snacks available to eat before heading back to bed. Great options include chocolate milk, lactation cookies, cheese sticks with crackers.
Don’t worry about weight loss. Cutting back on calories to lose weight could likely impact your milk supply and your workout performance. Slow, gradual weight loss is healthier for your body anyways, so be patient.
Listen to your body. Frequent hunger pangs. Tired. Low energy. These are all things I’ve experienced as a lactating mom when adding a workout routine to my schedule, and it’s so important to rest when your body needs rest and eat more when your body needs additional fuel to meet the higher need for calories and energy.
Those are three tips to fuel your breastfeeding mama + athlete body, but encourage you to do a self check that you’re not putting too much pressure on yourself to do it all. I often wonder how the heck some moms are able to do what they do (aka: comparing myself to other moms on social media), and I need to remind myself to stop mom-shaming myself. So this is me reminding you that you’re amazing! Sending lots of mama love your way.