Breastfeeding and the Athlete

With the high physical demands of being an athlete, some individuals worry if they’ll be able to breastfeed their baby while keeping up with training. If you're an athlete, you can still engage in sports and provide your baby with the benefits of breastfeeding.

An active lifestyle does not affect the quality or amount of breast milk or your baby's growth. However, consuming enough calories from nutritious foods and beverages is necessary to meet the demands of both breastfeeding and athletic training.

Calorie needs depend on a variety of factors, including:

• Baby’s age
• How much and how often baby feeds
• If baby is drinking formula or eating foods other than breast milk
• Physical activity level of the nursing mom

It's important to meet calorie needs with a variety of nutritious foods and beverages. Protein and carbohydrate needs are higher during lactation. Individuals who breastfeed also have higher iodine, vitamin C and vitamin B12 needs, compared to pregnancy. Fluid needs increase during breastfeeding, too.

For healthy eating tips, MyPlate offers resources dedicated to those who are pregnant and breastfeeding. These can help with determining calorie needs and meeting food group targets. For additional guidance, consult your health care provider and meet with a registered dietitian nutritionist.