Hi there! I'm a certified lactation consultant (IBCLC) with years of experience helping mothers navigate breastfeeding challenges. I'm here to provide you with evidence-based information and support on your breastfeeding journey. Today, I'm happy to address a common concern: the impact of exercise on milk supply.

## Can Exercise Affect Milk Supply?

The short answer is that for most women, moderate exercise does not negatively impact milk supply. In fact, there's no scientific evidence to suggest that exercise decreases milk production. However, there are some nuances to consider when it comes to exercise and breastfeeding.

Understanding the Science

Let's break down what we know:

* Hormonal Influence: Breastfeeding and milk production are primarily driven by the hormones prolactin and oxytocin. Prolactin stimulates milk production, while oxytocin triggers the release of milk (the let-down reflex).
* Exercise and Hormones: Intense exercise can lead to a temporary increase in lactic acid levels in the body. Some speculate that this lactic acid buildup might alter the taste of breast milk, making it less appealing to the baby. However, this is based on anecdotal evidence, and research hasn't conclusively proven this theory.
* Hydration is Key: Exercise, especially in warmer temperatures, can lead to dehydration. Maintaining adequate hydration is crucial for overall health and milk production.

Factors to Consider

While moderate exercise is generally considered safe and beneficial during breastfeeding, here are some factors that might influence its impact on milk supply:


1. Exercise Intensity and Duration: Extremely strenuous or prolonged exercise might temporarily affect the taste or odor of breast milk due to lactic acid buildup. However, this effect is typically short-lived.


2. Hydration Levels: Dehydration can decrease milk supply. It's essential to drink plenty of water before, during, and after exercise, especially in hot weather.


3. Nutritional Intake: Exercise increases your energy expenditure. Ensure you're consuming enough calories and nutrients to support both your activity level and milk production.


4. Individual Variation: Every woman's body responds differently. Some women might notice a slight change in milk supply with exercise, while others experience no difference.

Tips for Breastfeeding and Exercising

Here are some practical tips for incorporating exercise into your routine while breastfeeding:

* **Start Slowly and Gradually Increase Intensity:** If you're new to exercise, begin with gentle activities and gradually increase the intensity and duration of your workouts.
* Listen to Your Body: Pay attention to your body's cues. If you feel overly fatigued or sore, reduce the intensity or duration of your workouts.
* Hydrate, Hydrate, Hydrate: Drink plenty of water throughout the day, especially before, during, and after exercise.
* Feed Your Baby or Pump Before Exercise: If you're concerned about milk leaking during a workout, nurse your baby or pump beforehand.
* Wear a Supportive Sports Bra: A well-fitting sports bra can minimize breast movement and discomfort during exercise.
* Choose Breathable Fabrics: Opt for workout clothes made from breathable materials to help wick away sweat and keep you cool.

**When to Consult a Healthcare Professional**

If you have any concerns about your milk supply or experience a significant decrease in milk production after starting an exercise program, reach out to your healthcare provider or a lactation consultant. They can help assess your individual situation and provide personalized guidance.

Remember, exercise offers numerous health benefits for both you and your baby. By listening to your body, staying hydrated, and following these tips, you can safely incorporate exercise into your routine while breastfeeding.
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Research shows 1,2,3,4 that moderate exercise doesn't affect milk supply, milk composition, or baby's growth. Lactic acid levels have been shown to increase somewhat when a mother exercises to maximum intensity, described as exhaustive exercise, but there are no known harmful effects to the baby.read more >>