Yes, it’s okay to take pre-workouts when you’re breastfeeding. Of course, that comes with things to consider, like choosing which supplements are suitable for you. Breastfeeding moms should choose pre-workouts with little to no caffeine content and opt for pre-workouts that contain organic ingredients. This will lessen any risk of your baby experiencing side effects. In addition, you can take multivitamins, 100% whey protein, creatine, and branched-chain amino acids (BCAAs). These supplements can support your body to handle and recover from the physical stress of exercising and breastfeeding.
One sure thing that most postpartum moms stress about is kickstarting their weight loss journey and getting back their shape.
While wondering when and how you can start it, something about the safety of taking pre-workouts must’ve crossed your mind, considering that you’re nursing your little one.
You sure do want to feel “it” again, no? That insane push and sweaty workout that your go-to pre-workouts always give you during your training sessions?
Below, we’ll look at what measures you should take when you’re about to bounce back to your workout regime and retake your pre-workout supplements.
What are pre-workouts?
You probably know what a pre-workout is if you always take one before your pre-pregnancy training sessions.
Pre-workouts are supplements that men and women take before exercising.
These come in powder or pill forms meant to provide them the vital energy and boost during their workouts.
These supplements quickly ease and recover muscle fatigue after an intense exercise.
Listed below are the reasons why most people do not want to miss out on their favorite pre-workout supplements:
- More energy – One of the main ingredients of most pre-workout supplements is caffeine, which helps increase the power in your body to take on that sweaty session.
- Improves mood – Caffeine doesn’t just gives you that full alertness but also improves your mood, makes you feel happier, and gives you more positive vibes during your workout session.
- Better results – Pre-workout supplements will fuel your body to crush that cardio and weight training sessions and expect improved performance in every workout.
- Aids in weight loss – With the energizing effect that these supplements give your body, you’ll be able to train more and harder, resulting in faster weight loss. Pre-workouts also boost your metabolism, helping you burn more calories.
Is it safe to have pre-workouts when breastfeeding?
Here’s the real deal that most postpartum moms are worried about. Pre-workouts are safe to take when breastfeeding.
However, you must take caution as not every pre-workout product is made with the same formulations and is considered safe for lactating moms.
Some pre-workout products have very high amounts of caffeine that could go over 300 mg of caffeine per serving (about 3-4 cups of coffee).
Pregnant and breastfeeding women are only recommended to take not more than 300 mg of caffeine-containing products.
Though, it’s still best to steer clear of coffee when pregnant to avoid even mild issues coming up.
So, when looking for pre-workout supplements, make sure that it has low-caffeine content or no caffeine at all.
You should also choose organic products with no artificial sweeteners and have FDA-approved ingredients.
Most importantly, look for warning labels on whether they’re safe or not for pregnant and breastfeeding moms.
If they’re not, you should definitely not take them, but even if they are, it’s still best to get the “okay” from your doctor first.
Some products would go with a label like “Consult with a physician if pregnant or breastfeeding.” This is also something you should look out for.
Remember that when dealing with products you’re taking during pregnancy and breastfeeding, you should always seek medical advice from a health care professional or a lactation specialist.
What should you consider before taking pre-workouts?
It’s crucial to be cautious about what you include in your diet and lifestyle during pregnancy and breastfeeding.
Below are some important things you must remember should you take pre-workouts:
- Minimize your intake of any caffeinated food and beverages when taking pre-workouts.
- Start less, consider taking half a serving of the supplement, and see how your body and your baby react.
- Nurse your baby before you take pre-workouts.
- If your baby has some side effects, try pumping and dumping your milk and eating before nursing them to allow the caffeine to work through your body.
- Wait 3-4 hours after pre-workouts before you nurse your baby.
Remember to choose carefully the pre-workout products you want to take.
Some may give you an extra “jittery” or itchy, flushed, and hot feeling like ones containing niacin and Yohimbe.
What pre-workout supplements can I take when breastfeeding?
Just a quick reminder to breastfeeding moms, please stay hydrated.
When you’re taking pre-workouts and starting an exercise program, you’ll need lots of fluids in your body to keep your system working properly.
This will help keep your milk supply running.
These are the following pre-workout supplements that you can take when you’re breastfeeding:
You can ask your doctor about what multivitamins you can add to your diet.
Either way, your diet should give you the vitamins you need.
So, it’s important to always eat a healthy, balanced diet and avoid alcohol and too much caffeine.
2. 100% whey protein
Adding protein supplements to your diet is beneficial to your overall health because protein supports every part of your body.
It plays a significant role in growing new cells in your body.
Protein also helps repair tissues, build stronger bones and muscles, digest food, regulate hormones, and supply nutrients to your body.
Creatine is a substance is naturally occurring in your muscles, and taking it as a supplement is very beneficial to your health.
It helps your muscle produce more energy to support you in high-intensity and heavy lifting exercises.
Watch your baby closely for possible side effects such as bloating, frequent burping, and excessive bloating.
4. Branched-chain amino acids (BCAAs)
BCAAs are essentially taken to boost muscle growth and repair.
It’s very helpful to sustain the increasing needs of your body when you start to do regular physical activity and breastfeed your baby all at the same time.
BCAAs help reduce fatigue from exercising and promote fast recovery and regrowth of your muscles.
Does exercising hurt your milk supply?
The short answer would be no.
As we all know, exercise improves our overall health. Even when breastfeeding, you can definitely break a sweat to your heart’s content!
But, of course, you should wait for your doctor’s signal before you start a workout program.
There are things you should consider before starting your workout plan:
1. Talk to your doctor about starting an exercise program
Your doctor might suggest what best exercises you should do.
Most postpartum moms who are just starting to work out must take it easy and start slow.
These include doing low-intensity exercises or activities like swimming, brisk walking or hiking, light jogging, etc.
Stop any physical activities when you experience pain or discomfort, shortness of breath and palpitations, dizziness, and vaginal bleeding.
2. Wait before your body completely heals.
Suppose you’ve delivered your baby through a Cesaerean section.
In that case, you must wait until the scars in your belly are entirely healed, and you’ve fully recovered.
This is to avoid complications like potentially re-opening your stitches.
3. Increase your water intake and limit caffeine
These should keep your milk supply running smoothly.
Caffeine may pass into your baby through your breastmilk.
Though it will be in minimal amounts, some very sensitive little ones may react differently and be extra fussy and wakeful.
4. Nurse your baby before exercising
It might also be better to nurse your baby before working out. This is because your body may produce lactic acid after exercise, which can affect the flavor of your milk.
Some babies are sensitive to the change of flavor and may refuse to drink your milk.
5. Take a shower first before nursing
Be sure to wash your breasts or take a shower before nursing your baby to avoid the taste of your sweat from mixing in your milk’s flavor.
Also, better wait for at least 90 minutes before breastfeeding, as high lactic acid levels from working out might still be present in your milk.
If you decide to take pre-workouts before exercising, make sure these supplements are approved by your doctor.
It’s also advised that you reduce your caffeine intake when you’re having caffeinated pre-workouts.
You should also breastfeed your baby before taking pre-workout or wait at least 3-4 hours after consuming the supplements. Finally, remember to stay hydrated and eat a balanced, healthy diet.
Watch your baby closely for any side effects, and stop taking supplements if any severe discomfort arises.