Wondering About Milk Supply and Working Out

I started doing Yoga/Pilates and didn't see a change in my supply however when I started my cardio workout my supply decreased to about half of what it was. I was panicked and called my Pediatrician who recommended Fenugreek and also said I should double my fluid intake. I was taking 1 capsule of Fenugreek with each meal and within a week or so my supply was back to normal.

Wow! How much is this personal trainer going to have you work out? I worked out 3-4 times a week and did 2 shorts triathalons last summer and still continued nursing my toddler. I think a lot of people do tend to hold on to a few (5-10) extra lbs while nursing, so you probably don't want to get TOO lean, but I would think unless you are training for ultra marathons, you'd probably be ok? Maybe try calling LeLeche or a lactation consultant and double check! Make sure you're drinking lots of fluids too.

Congratulations on nursing for 9 months so far!

Unless you are doing some extreme training, your milk supply should be fine. Just stay well hydrated. I breastfed for a year. During that time, I was playing broomball 2x a week and taking horse jumping lessons (very vigorous riding) as well as other milder exercise and I never had trouble with my milk supply.

I've heard fenugreek (sp) helps with milk supply. I think you can get it OTC. Maybe by the vitamins? I never used it, but I recall seeing it mentioned a lot in regards to increasing breast milk. If you notice a change, maybe try that.

Drink plenty of water, Healthy nursing tea, and take proper sleep. It helped me producing double than the previous time. Now, my LO is getting his tummy full exclusively from my BM.

He is right to the extent that you do not make up the sweat water loss with an increase in the amount of water that you drink. So, make sure you drink enough water. I also found that increasing the number of green vegetables with high water count helped--mostly your lettuce varieties helped a lot.

A.
I have a 4 month old and feed her exclusively breastmilk. I started running 2 months ago and my milk supply definitely decreased. I have to be VERY intentional about drinking enough water for the day. I am training for a 1/2 marathon so I run quite a bit. I think I am lucky because I make a lot of milk anyways and once I started running again I don't have much extra milk but I have "just enough" for her. Since your daughter is a little older you'd probably still be okay and make enough as long as you kept your water intake up. It depends on the amount you are working out as well. I run 20-25 miles a week so it makes an impact on my milk. If you work out a few times a week, it probably wouldn't be as significant of an impact but still watch your hydration levels to keep your milk up.

Talk to your local hospital's OB department and ask for the lactation consultant- one thing I've found that works is a vitamin supplement "fen-u-greek"- it's based on fennel seeds- you can get it at GNC- also, pumping more often may help keep your supply up.

A quote from the book I'm reading: Exercising Through Your Pregnancy by James F. Clapp III. M.D.

"Regular, vigorous, aerobic exercise at moderate to high intensity does not alter the quality or quantity of breast milk in women. However, extremely intense anaerobic exercise (interval workouts) occasionally alters the taste of breast milk."

I probably don't have anything new to add but I thought that I would throw my two cents out there.
I was nursing for 7 months and working out for about 5 months of it, I didn't have any trouble with my milk suply. If you are concerned you could try taking Fenugreek tablets ( from GNC) or you could drink mothers milk tea ( cheapest at cub foods that I found) Almost make sure you get enough to eat and drink TONS of water.

I nursed my daughter for 14 months and the only thing that would affect my supply was if I didn't eat enough. You'll just have to make sure you pay attention to how much you eat. I could always tell when I wasn't eating enough because my daughter would wake up in the middle of the night hungry (usually she would sleep 12 hours straight). You shouldn't lose more than 2 lbs a week when you're breasfeeding so that's a good guide too. I did end up losign the 56 lbs I gained with her but it took the whole 14 months.

It is very doubtful that your milk supply will be compromised because of working out. THe ONLY thing I cna think of is if you are working out excessively and not taking in enough calories, then your milk supply would probalby drop. However you really have nothing to worry about as long as you stick to a moderate workout and a healthy diet.

Around this age too your milk supply will concentrate, since she is probalby nursing less than before. It doesn't mean your milk supply is dropping, it just means your body has become uber-efficient in making milk on supply and demand, and its more concentrated so you don't need as much. Your breasts will not feel full and heavy like b efore, but you will still have plenty of work.

Good luck on your new workouts!

In regards to Fenugreek I'm used it and though it helped but check with a hospital to speak to a lactation consultant on how to take the herb. The bottle doesn't state how to use it to increase milk. I used 3 tablets 3 times a day and after a month or two you take a tablet away and gradually stop taking them. Drink lots of water too.

Hi A.-
I wouldn't be too concerned about it. I started working out again after my first was born and nursed for over a year. Obviously you need to make sure your calories are sufficient to maintain your milk, and the best other advice I have is to DRINK!! (water that is) and other healthy fluids. That will definitely keep your milk supply up. Good luck!