Wondering how to work out postpartum while breastfeeding and pumping? Here’s what Missy Franklin shared with me, straight from a gold medalist who has been there.
Who Is Missy Franklin?
Five Olympic gold medals. A bronze. Eleven World Championship gold medals. A world record in the 200m backstroke that stood as one of the best in history.
Missy Franklin is one of the most decorated swimmers in American history. She burst onto the world stage at the 2012 London Olympics at just 17 years old, winning five gold medals and a bronze, all in one Games. She went on to swim for the University of California, Berkeley, before competing at the 2016 Rio Olympics and becoming a multiple World Champion on the international stage.
She trained at the highest level for over a decade. She knows what it means to push a body to its absolute limit.
And now she’s a mom. Nursing. Pumping. Figuring out how to get back to moving her body while protecting her supply and actually enjoying it.
That’s why these tips aren’t just good advice. They’re the real thing.
And I just want to take a second because... THIS IS THE MISSY FRANKLIN. Like the Missy Franklin. FIVE Olympic gold medals. World records. Greatest of all time conversations. THAT Missy Franklin chatted with us and shared her most personal postpartum tips and I am still not over it. A literal gold medalist talking about nursing and pumping and giving yourself grace, I needed every single word of this and I think you will too.
Missy Franklin’s Top 5 Postpartum Workout Tips for Breastfeeding Moms
So you want to get back to working out? You’re nursing. You’re pumping. Probably running on not enough sleep. Same.
Getting back to moving your body postpartum is one of the most rewarding things you can do for yourself. But it’s SO different when you’re breastfeeding. There’s a whole layer of things to think about that nobody really talks about. When I was a swimmer in middle/high school I looked up to her as she was competing in the Olympics, so now it’s amazing to be in a similar “mom stage” of life and get tips from her.
Tip 1: Stay. Hydrated.
Stay. Hydrated. Cannot emphasize this enough. Make sure you are getting plenty of water and electrolytes to replenish after you’ve been sweating/working out.
Tip 2: Fuel Your Body Properly When Breastfeeding and Exercising
Make sure you are fueling properly. Adding additional caloric burn on top of breastfeeding means making sure you are fueling your body properly so you don’t see a dip in supply when you start to pick up your training again.
Tip 3: Give Yourself Grace
Give yourself grace. You are recovering from one of the hardest and most beautiful experiences a human body can go through, still nourishing a small human, and probably are sleep deprived so when it comes to your workouts make sure you’re taking it day by day and adjusting it based on how you’re feeling.
Tip 4: Watch Your Sports Bra After Your Postpartum Workout
If you’re wearing a tight sports bra while you workout, make sure you take it off immediately after. Try to avoid as much tight restriction on your breasts as possible. This can restrict milk flow and block your ducts and also just doesn’t feel good!
Tip 5: ENJOY This Time for You
ENJOY this time for you!!! Do something that fills you up and makes you feel more rejuvenated and confident!! You need this time for you so that you can keep giving your all to your family.
FAQ: Working Out Postpartum While Breastfeeding
Can you work out while breastfeeding and pumping?
Yes. Exercise does not negatively affect breast milk composition or supply as long as you stay hydrated and fueled. The key is listening to your body and adjusting your intensity as needed. The CDC confirms that breastfeeding moms can safely exercise.
Will working out decrease my milk supply?
It can if you’re under fueling or dehydrated. Make sure you’re eating enough to cover both the calories burned in your workout and the calories used to produce milk. If you notice a dip in supply, look at your nutrition and hydration first.
When can I start working out postpartum?
That depends on your birth experience and your doctor’s clearance. Give yourself grace and don’t rush it. Day by day. Your body just did something incredible.
Should I pump or nurse before I work out?
Many moms find it more comfortable to nurse or pump right before working out so breasts aren’t as full. It can also help prevent that tight, uncomfortable feeling mid-workout.
Can a tight sports bra affect my milk supply?
Yes. Tight restriction on your breasts can restrict milk flow and increase the risk of blocked ducts or mastitis. Take your sports bra off immediately after your workout.
How much water should I drink when working out and breastfeeding?
More than you think. You’re losing fluids through sweat and through milk production. Aim for water and electrolytes, not just water alone, especially on hard training days.