Since getting back into CrossFit after Mirella was born, I’ve received a few questions in regards to breastfeeding. Some of the main questions that I’ve received is how I am able to breastfeed while doing CrossFit since the workouts are so intense, as well as finding the right support for all of the jumping and running, and lastly, how my nutritional needs have changed to keep my milk supply up while working out regularly.
How can you breastfeed while doing CrossFit?
First off, I think there are a lot of myths out there in regards to doing intense exercise and breastfeeding, such as your milk tasting sour and your baby not wanting to drink it or that high intensity exercise can decrease your milk supply. This might be true for some women, but I breastfed Keenan for over a year while working out pretty intensely 5-6 days a week, (though not CrossFit at the time) and he always nursed before and after my workouts without any problems. Secondly, my milk supply remained steady throughout the entire time I nursed him (of course decreasing as he weaned). But, with a BIG but, I made sure I was consuming enough calories and healthy foods (lean protein, lots of healthy fats, some carbs, fruits and vegetables), as well as water to fuel my workouts, recover from them and keep my milk supply high. I’m doing the same thing with Mirella and so far, she has been nursing like a champ before and after each wod. In general, every nursing mom should be eating healthy foods, taking in enough calories and drinking a ton of water regardless of whether they workout regularly or not in order to have a good milk supply, so why would doing CrossFit be any different?
What kind of sports bras are available to support all of the jumping and running?
When you are breastfeeding, you definitely need more support for the girls, at least I sure do! Also, my pre-pregnancy sport bras stretched out quite a bit while I was pregnant due to the girls almost doubling in size! I also wanted a sports bra that I can easily nurse in since I have to squeeze in my workouts between feedings and naps. After doing some research, I found two that I love…La Leche League International Pullover Nursing Sports Bra and Moving Comfort’s Fiona Sports Bra. Both sports bras provide enough support for me (though the La Leche League bra runs a bit small, so I had to size up) and easy access to nurse. I love that Moving Comfort’s sports bra is not a “nursing sports bra,” it just has adjustable velcro straps that can be easily pulled down for nursing. With both bras, I still get a tiny bit of jiggle with jumping, but not a lot to hurt or be uncomfortable
How do your nutritional needs change when doing CrossFit and breastfeeding to ensure your milk supply doesn’t decrease?
Since I eat healthy foods (Paloish), I don’t have to tweak too much in regards to my eating. However, I’m making sure to eat more than enough healthy fats (avocado, nuts, coconut oil) and lean protein to make up for the calorie deficit with breastfeeding and CrossFit, as well as fueling and recovering from my wods. Even though my goal is to get back into my pre-pregnancy shape, I’m not slashing calories because in order to make milk, my body needs them (especially when working out), so I’m focusing on just eating as healthy as possible. I feel great and I’ve already noticed some changes in my body (more to come on that next week!).
With anything, you need to find what works for you and your body, and so far, I’ve found that. I’m planning to nurse Mirella for over a year like I did with Keenan while doing CrossFit 4-5 days a week. I am hoping that things continue to go well. I’ll keep you posted!
Before I go, I’ll leave you with one of my favorite pictures from this week. I just love seeing the two of them play together (or Keenan playing with Mirella rather!). Have a wonderful weekend!
Questions:
If you breastfed your baby/babies, did you have any issues when working out?
Did you find any differences in your milk supply while doing high-intensity exercise?
How did your eating habits change while nursing?
You make very good points, Melissa! I was warned that training for a marathon while breastfeeding would cause me to lose my supply. I pumped like crazy and stored up a supply of frozen milk just in case, but it never affected my supply. Now my son is 13 months old and we are in the process of weaning. I’m trying to gradually cause my supply to cut down. My milk supply just doesn’t want to go away!
Like you said, whatever is right for your body! Every woman’s body is SO different and every baby is different, too! (so I hear, at least. Still working on baby #2!) And, as far as eating goes while nursing, I was so hungry back when my son was nursing more regularly! I tried my best to eat healthy, but I definitely go a bit heavy on the carbs… it’s what works for my body I guess :s
Great post. Your kids are so cute! It looks like they enjoy each other’s company 🙂
Thank you! Keenan loves being a big brother; it’s so cute!
I pumped with Keenan and I just started doing it with Mirella. I think it definitely helps to keep your milk supply up! But, in the end, it’s what works for you, as everyone’s body is different.
I crossfit 4 times a week, for about 8 months now, and I am currently nursing. I have never had supply issues. The key is eating enough food. The 1500-1800 calories they recommend for nursing mothers is for sedentary people! I eat more like 2200 a day 🙂 As long as the food you eat is real food, not processed garbage, you will still lose weight and change the shape of your body. Lots of healthy fats… I eat over 100g of fat a day. There really isn’t a ton of information out there about nursing moms and fitness. I say just listen to your body and eat when you are hungry. Don’t try to cut calories. Focus more on what you are eating, not how much!
So true! It’s all about eating enough calories and including lots of protein and healthy fats! Way to go for getting in 100g of fat each day!
Thanks so much for posting this. I was so afraid to start back with cross fit because I thought I’d lose my milk. I wasn’t able to work out much during my pregnancy because of all sorts of issues. Excited to get back to it. Do you have any suggestions for good WODs?
You are welcome, Ashley! Congrats on your new baby! Thanks for visiting my blog! Here is a list of my home WODs that are all good to do while getting back into the swing of things after having a baby: http://deliciouslyfit.guru/category/workouts/
Hi! I have Just started doing crossfit after having a c section and m’y baby being 2 months old. I have had trouble with breastfeeding and already did not have enough to only breastfeed so im also giving 2 to 3 feedings of formula. I have noticed that’s m’y baby has refuse
I have noticed that my baby has refused my breast a couple of times right after my crossfit workout so it looks it does impact either the taste or something for me
Interesting. I do know that my daughter was a tad fussy at first when I nursed her immediately following my wod. It could have been the salt from so much sweat. But, after a couple of minutes, she was fine.
First off, congratulations on your new bundle of joy! That is awesome that you are back to doing CrossFit!! I’m sorry your baby has refused breastfeeding. My only advice is to not give up, just keep trying and maybe your baby will take it!
Did you take any protein supplements after workouts, such as a whey protein? Or at all during the day?
No, I take a whole foods based nutrition product called Juice Plus. I took it throughout my pregnancy, after and my whole family is on it! I think it definitely helped to keep my milk supply up.