Working out postpartum is essential for rebuilding your body, improving your mood and feeling healthy again after baby arrives. Many new mamas fear that their workouts are going to affect their milk supply, or have experienced a drop in milk supply once they started working out. If you have a low milk supply naturally, you may think working out is out of the question all together.
If you are looking for the post-workout lactation shake, scroll to the bottom for the recipe!
At Milk Dust, we aim to help new mommies not only boost their milk supply, but also properly nourish their bodies to function and thrive postpartum.
We have some of the best tips to help you protect your milk supply while starting your workout routine - so you can workout, and have your milk too.
Start using milk supply boosters:
One of the best things you can do if you are planning on working out is to use milk-supply boosters to encourage your supply while you start working out. There are many milk-supply boosters on the market, and finding the best one for you is going to be key.
Some things to look for in a milk-supply booster:
- Fenugreek: for most women, and according to studies, Fenugreek is one of the top herbs for milk supply. Of course everyone has different reactions, but this is a great herb to start with.
- Fennel Seed: Another great herb used for centuries to encourage milk supply and breast health
- Red Raspberry Leaf: Promotes hormonal health, which is the center of a thriving milk supply
- Brewers Yeast: This is high in B vitamins, which has been linked to a higher milk supply
- Milk Thistle: Another herb that has been used to increase milk supply for centuries, in addition to promoting breast health.
Of course, Milk Dust has all these herbs, in addition to micro and macro nutrients a postpartum mama needs. If you find ways to increase your milk supply as you start working out, this will help prevent a drop in supply with added exercise.
Start with low-impact strength training:
Low-impact strength training like Pilates-based workouts are going to increase muscle and stamina, without the added cortisol increase that can happen with cardio or HIIT workouts. When cortisol increases in our bodies due to stress, both physical and mental, it can throw off some of our other hormones and chemical balances needed for lactation.
Jumping into an intense HIIT or cardio program can alter your chemical balances and increase stress in your body, thus making it harder to produce milk.
Start by adding Pilates work and walking for the first month or so of your workout routine. This will build back your muscle, help you heal your abdominal muscles and still give your body the activity it needs.
Eat a nutrient-dense diet with milk-boosting foods:
The foundation of our theory is that nutrition and nutrients are essential to healing postpartum and producing a healthy milk supply. Milk Dust offers specific nutrients like L-Methylfolate and vitamin B12 to encourage healing and energy, and there are many foods that are very helpful for your milk supply. Focusing on foods with lots of antioxidants, protein, healthy fats and fiber are going to keep you full, satisfied and encourage your milk supply while you work out.
Some awesome foods to promote your milk supply while working out:
- Avocado: These blend SO WELL with Milk Dust, and also make a great post-workout snack to give your body fiber, healthy fats and a creamy satisfaction.
- Sweet potato: Full of beta-carotene, healthy fiber, low-sugar carbs and a very satisfying snack when roasted with salt and pepper.
- Berries: All your berries are full of antioxidants and nutrients that are wonderful for breastfeeding. Throw them in a smoothie with avocado and Milk Dust, and it is so quick and delicious!
- Lean protein: Lean protein is the cornerstone to staying full and maintaining muscle. Milk Dust is a great source of lean protein, as well as ground turkey and chicken. Milk Dust offers a source of protein that allows you to satisfy those sweet cravings that are so difficult while nursing.
By filling your daily diet with healthy smoothies, salads and nutrient-dense foods, you are supporting your milk supply, as well as combating postnatal depletion.
If you want more information on nutrition during breastfeeding, we have a free ebook that goes into more detail on what to eat, what nutrients you need and how to properly nourish yourself postpartum.
Add in some baby-carrying workouts:
Believe it or not, having baby close to you, and skin-to-skin is one way to help increase your milk supply. By incorporating your baby into your workout, you are keeping the skin-to-skin contact necessary to keep the pheromones thriving and working strong.
There are many exercises you can do with baby in a wrap or carrier, and the added weight makes for a perfect strength workout. Some of these moves include squats, lunges, arm weights with dumbbells, marching in place for heart rate and walking.
Add in more feeding sessions:
If you add more feeding sessions with your new workout plan, you are increasing your demand. This will increase your supply as you begin your workout plan. We suggest adding more skin-to-skin feeding sessions, rather than pump sessions if possible to really encourage that milk supply to pump up.
By feeding more as you begin your workout routine, you can ensure your milk supply gets a boost as you start. Depending on your baby and body, it may be necessary that you keep these extra feedings for a while, as your body adjusts to the extra physical activity.
Never skip your post-workout snack:
We highly suggest our Milk Dust smoothies as your post-workout meal or snack, and we never want you to skip this important meal. Especially if you've experienced a low milk supply before, or struggled with working out and breastfeeding.
The perfect post-workout snack for breastfeeding mamas includes:
- Healthy fruits and veggies for fiber, nutrients and antioxidants
- Lean protein like Milk Dust, clean deli meat, lean ground turkey or chicken
- High-fiber carbs like roasted sweet potato, quinoa and oatmeal
- Healthy fats like avocado, nuts and beans
It can be hard to combine all these foods into the perfect snack, which is why we suggest this post-workout smoothie for breastfeeding mamas.
The Perfect Post-Workout Shake for Breastfeeding Mamas
Perfect Post-Workout Lactation Smoothie
This is the perfect post-workout shake for breastfeeding mamas wanting to start their workout routine, but also protect their milk supply.
- 1 scoop Milk Dust
- 1 cup Frozen riced cauliflower
- 1 handful spinach
- 1/2 Avocado
- 1 cup Milk of choice
Blend together and enjoy immediately.
This is an awesome, simple smoothie that blends super creamy, has all the nutrients you need after a workout, and will protect your milk supply when you start working out again.
Use code LACTATION for 10% off your first order, and make sure to follow all of these tips to keep your milk supply up and thriving as you begin your postpartum workout routine.