Maintaining an active lifestyle is important for new mothers, including those who enjoy weight lifting as part of their fitness routine. However, potential negative effects of weight lifting on breast milk production can be a common concern. In this blog post, we will explore the relationship between weight lifting and breast milk production, offer tips, and provide guidance for nursing mothers who want to engage in strength training while nourishing their baby.
Strength Training and Breast Milk Production
Strength training, or weight lifting, can offer various benefits for postpartum women, such as: improved muscle tone, increased metabolism, improved pelvic floor function, improved mental health, and enhanced overall fitness. When it comes to breastfeeding and breast milk production:
No Direct Impact on Milk Production: Weight lifting, even barbell training with heavy weights, is unlikely to have a direct negative impact on milk supply for most breastfeeding mothers.
Potential for Dehydration: Intense workouts can lead to dehydration if not managed properly. Dehydration can affect milk volume, so it's crucial to stay well-hydrated during and after your workouts.
Caloric Needs: Weight lifting burns calories and increases energy expenditure. Most nursing mothers need approximately 300-500 additional calories per day to support milk production, so it's essential to consume a balanced diet to meet your nutritional needs.
Macro Ratio: A low carbohydrate diet is more challenging for breastfeeding mothers, due to the increased risk of developing ketoacidosis. If you are lifting heavy weights on top of breastfeeding, your carbohydrate requirements may be even higher. Discuss this with your healthcare provider and/or an experienced dietician prior to making any major dietary changes.
Timing Is Key: The timing of your workouts can affect your comfort while breastfeeding. Some mothers find it more comfortable to nurse or pump before weight lifting sessions to prevent engorgement.
Rest and Recovery: Adequate rest and recovery between strength training sessions are vital for muscle growth and overall well-being. It also allows your body to replenish energy stores, which are important for milk production.
Listen to Your Body: Pay attention to your body's signals. If you experience extreme fatigue, dizziness, or discomfort during or after lifting, it's essential to rest and consult with a healthcare provider if needed.
Guidelines for Weight Lifting and Breastfeeding
Here are some practical guidelines for breastfeeding mothers who want to incorporate weight lifting into their routine:
Consult Your Healthcare Provider: Before starting or resuming a weight lifting program postpartum, consult with your healthcare provider to ensure it's safe for your specific situation.
Gradual Progression: If you're new to weight lifting or returning to it after childbirth, start with light weights and progressively increase the intensity and duration of your workouts.
Stay Hydrated: Proper hydration is crucial for milk production and overall health. Drink water before, during, and after your workouts.
Caloric Intake: Ensure that you are consuming enough calories to meet both your energy needs for strength training and the additional calories required for breastfeeding.
Breast Support: Invest in a comfortable and supportive sports bra that provides adequate support during weight lifting sessions.
Rest and Recovery: Prioritize adequate sleep and rest between workouts to support muscle recovery and overall well-being.
Did you know?
Insulin resistance has been linked to low milk production in lactating women, while strength training has been shown to improve insulin sensitivity. With this in mind, responsible strength training is not only unlikely to hinder your breastfeeding journey - it may enhance it!
Conclusion
Weight lifting can be a valuable component of a postpartum fitness routine for breastfeeding mothers. With proper hydration, nutrition, and self-care, you can engage in strength training while nourishing your baby with the essential nutrients they need. Remember that every mother's journey is unique, so consult with a healthcare provider or IBCLC to tailor your exercise routine to your individual needs and circumstances. By listening to your body and following these guidelines, you can enjoy the benefits of weight lifting while providing the best care for both yourself and your baby.