09/27/2025
Worried working out will ruin your milk supply?
Let’s clear the noise- exercise while breastfeeding is usually safe, and around here exercise postpartum is NECESSARY 🫶🏼
🚨 The science and how to train without risking supply 👇🏼
👩🏻⚕️What to know:
1. Moderate aerobic exercise alone does not reduce supply or harm growth. RCT show regular postpartum aerobic training had no negative effect on milk volume or infant weight. NEJM.
2. Exercise can change milk composition.
Animal and human studies link activity to increased beneficial milk molecules ex: 3′-sialyllactose and adiponectin after intense sessions, both tied to better metabolic signals for the infant. This isn’t “magic,” it’s meaningful biology. PMC+1
3. Short, hard sessions may spike certain helpful proteins but context matters: Small cross-over trials found higher breast milk adiponectin after HIIT vs rest. That suggests occasional HIIT work can be part of a safe plan- if you’re fueling and recovering. Frontiers
4. Very high-volume or under-fueled training can be risky. Most data are reassuring, but extreme training or chronic calorie restriction can stress lactation (and mood/energy). Prioritize calories, protein, fluids, and rest first. You need to fuel your body to exist, to make milk, AND to train. PubMed+1
5. The social media conversation is loud… your body and baby are the final authority! Use science and guide adjustments. If you notice real changes, pause and troubleshoot. Mamava+1
👩🏻⚕️ Practical training (aka what to do tomorrow)
👉🏼 Start low, build steady so you know how your body is adjusting to the extra demand
👉🏼 Fuel like an athlete! Aim for adequate protein and calories, frequent protein-rich snacks after workouts help recovery and milk production. PubMed
👉🏼 Hydrate & rest: Don’t treat thirst as optional, milk requires hydration. Sleep and naps = lactation superpower. PubMed
👉🏼 Watch supply signals: Track baby’s wet diapers, weight, and feeding behavior. Small adjustments, not changing to many things at once, and get help from experts.
What exercise questions do you have? 👇🏼
Postpartum training? 👇🏼
Injuries? 👇🏼
Pregnancy workouts? 👇🏼
