Breastfeeding and the Athlete
If you're an athlete, you can also provide your baby with the benefits of breastfeeding. With a doctor's guidance, most women can engage in sports or some other form of regular physical activity if they're breastfeeding.
Breastfeeding requires an additional 330 to 400 calories a day for milk production. With more physical activity, you need more; the actual amount depends on the duration and the intensity of your workout.
For athletes and nonathletes alike, the USDA Food Patterns offer guidance for planning a varied, balanced and moderate eating plan during breastfeeding.
Your fluid needs increase during breastfeeding, too. Without exercise, you need about 4 cups more, or at least 15 cups daily from food, beverages and drinking water. When you work out, drink even more.