Happy Friday! It’s no secret that I’m a huge advocate for breastfeeding. It’s probably one of my favorite things about having a baby. I understand that not everyone can or has the desire to but I love being able to experience it with my boy. I also love that other mothers come to me with questions. I’m always glad to help and recently, I’ve been receiving a lot of breastfeeding/exercise questions.
Breastmilk, steak and potatoes.
Maddox and I have just entered our 11th month nursing and he’s showing no sign of stopping any time soon. He even uses baby sign language for milk when he wants to nurse. We have had our ups and downs but for the most part, it has been smooth sailing after the initial 2-3 weeks of hellish pain. The top 3 breastfeeding/exercise questions I get are below. If you have any others, don’t hesitate to drop me a line. I typically respond to emails and inquiries within 1 day!
1) Do you take protein supplements while breastfeeding?
Absolutely, yes. I find it very difficult to get the right amount of protein because I live for carbs and fat. So I supplement with whey protein shakes whenever necessary. Neither kids have had any ill effects but depending on your baby, it may cause them an upset tummy so tread lightly. If you notice any fussiness, stop using protein shakes and see if that is the cause. I would stay away from soy though as I’ve heard it can cause hormonal issues for baby. There are plenty of vegan and/or whey options available.
2) Did your supply decrease when you increased exercise intensity?
Exercise nor intensity has ever had an impact on my milk supply. Through the Crossfit Open and Regionals and plenty of other Crossfit competitions, the increase in activity never decreased my milk. As long as you are recovering and eating properly, you should not have any issues. If you notice a decrease, up your water intake and make sure you’re eating enough healthy fats (emphasis on the word HEALTY fat).
4 month Maddox wanting to nurse after 16.1!
3) Does dieting affect your supply at all?
100% YES. If I diet too hard, my supply takes a major hit. Even recently, while tracking my macros, my supply dipped and Maddox was not happy. He is a very impatient nurser and when milk doesn’t flow fast enough, he starts smacking me in the chest. Because of this, I added in some additional fat, lots of water and noticed a difference the next morning. It’s a lot of trial and error to find the right balance.
My advice is that if you just had a baby, especially if it’s your first, eat healthy food and don’t worry about dieting. As long as you have no other obligations, live in the moment. Stay away from the scale and enjoy your baby. Newborn-hood is so freaking fast that you’re going to blink and have a one-year-old. [inset crying emoji]
My Week of Workouts
My week in workouts is nothing special because I’m still trying to find my routine but mediocre exercise is better than no exercise at all. Thank goodness it’s deload week!
Sunday –
3 mile trail Run with the Husband
Monday –
RP Physique Deload Day 1
then
10 Rounds
250M Row
5 Strict HSPU
1:1 Rest
Tuesday –
Rest Day
Wednesday –
RP Deload Day 2
Thursday –
then
9 min EMOM
min1 – 10 burpess
min2 – 10 pistols
min3 – 10 strict press (empty bar)
then
15 min Partner WoD
Split between the two of you – 30 Hang Power Snatch 115/75
30 Hang Power Snatch 135/95
30 Hang Power Snatch 165/115
Friday – Rest Day
Saturday –
RP Deload Day 3
Every minute on the minute for 12-mins, complete: Ground to Overhead, 4 reps Burpee, 4 reps
Have a fantastic weekend!
Disclaimer: This is not to be taken as medical advice. If you have concerns, please see your OBGYN, primary care physician or pediatrician.