5 Tips to Keep Your Milk Supply While Working out and Getting in Shape!

5 Tips to Keep Your Milk Supply While Working out and Getting in Shape!


Written by Bree Cox from Bodybybree.com


1- It’s okay and safe to workout while breastfeeding.  

2- Things to consider before you start 

3- What happens to your milk when you workout 

4- Nutrition and eating enough while working out 

5- Setting realistic expectations and goals 

I get it Mamma, you just had your baby and you are ready to get back in shape and feel like yourself again.  I have been there and I understand the need to move your body and get your endorphin rush.  Working out can be very beneficial as you are breastfeeding and recovering from delivery if done correctly.  Here are 5 Tips to help you feel confident while working out and breastfeeding.  

  1.  You have to know that it’s completely safe and encouraged to workout while breastfeeding.  Working out has so many amazing benefits and you will feel better when you get a good sweat in.  Some benefits of working out postpartum are,

  • Increase in energy
  • Sleep better 
  • Helps to regulate your hormones 
  • Produces Dopamine and endorphins so your mood improves 
  • Helps to lose excess weight 
  • Increase muscle to help with posture and metabolism 

2- There are so many benefits to working out postpartum and I’m excited to help you feel prepared and safe to do so.  Before you start there are a few things to consider so you have the most enjoyable experience possible. 

  • You always want to check with your doctor before you start any workout regime and you are cleared.
  • Wear a supportive bra that fits comfortably.  If a bra is too tight, you can develop mastitis or clogged milk ducts. Loveandfit.com can help you with that! :) See below for top nursing bras! 
  • Try pumping before you workout so your breasts aren’t full and put added pressure or stress on your back and breast tissue.
  • Start slow and shoot for a few short workouts a week as you get comfortable working out again. 
  • Make sure you are doing a proper warm up.  You have an increase in Progesterone that will make your ligaments loose so go slow. 
  • Drink plenty of water to prevent dehydration and keep your water bottle with you throughout your workout. 


Find your BRA SIZE HERE! and scope out a nursing or pumping bra that is the perfect fit for you! 

3- Some women are nervous that their milk production, taste or composition will change if they start working out.  The good news is if you are doing moderate workouts your milk supply and your milk composition and production will not be affected.  

If you decide to do more intense or strenuous workouts you do have a risk of causing lactic acid to build up that can change your usual sweet tasting milk into a bitter taste.  If you aren’t eating enough calories and you are doing strenuous workouts you can also see a dip in your milk production.  If you are working out and then coming home to nurse your baby, your salty sweat might make them not want to breastfeed.  Simply rinse off or splash some water to your breasts to help your baby latch. 

You milk composition should stay the same as long as you are eating enough healthy fats and calories to sustain your milk supply.  

4-  Let’s chat about your nutrition while breastfeeding.  The main thing to consider is calories.  If you are not eating enough calories and performing strenuous activities, you can see a dip in your milk supply.  

My rule of thumb when training clients is to have them eat 500 calories above maintenance while breastfeeding.  This will ensure they can still see results and provide their baby with all the nutrients they need.  If you need help calculating your specific macronutrient numbers for your body my team and I can help.  www.bodybybree.com

Some foods that have been shown to increase your milk supply are,

  • Whole greens 
  • Green leafy vegetables 
  • Flax seeds 
  • Healthy fats like almonds and avocado 
  • Fennel 
  • Garlic 
  • Oats 
  • Eggs 
  • Coconut Oil 

As long as you are working to fuel your body properly you will see you can easily maintain your milk supply while working on your goals to get in shape and feel amazing. 

5- One of the most important aspects to starting your workout routine and setting goals to get in shape is to have realistic goals postpartum.  The hardest part will be finding the time and energy to get moving.  Adding a new baby to your family is a big adjustment.  Make sure you give yourself plenty of grace during this time.  Your body needs to heal and recover before you put stress on it.  Sleep is important and if you aren’t getting enough sleep you will produce more cortisol that will store more fat.  So make sure you are taking care of yourself and it’s okay to sleep if you need to. 

There is always a time and a season for everything.  This season of life is full of adjustments so don’t go too hard on yourself.  Make sure you adjust your expectations to the season of life you are in.  It probably won't be realistic for you to go to the gym 6 days a week for an hour with a newborn.  So set yourself up for success by setting small realistic goals you know you can keep.  This will build confidence and help you to continue to be consistent. 

As always, listen to your body.  If something doesn't  feel right to you, stop.  You know your body best and it might need more time to heal.  You don’t have to push so hard.  

You are a rockstar mamma.  Birthing a baby is not an easy journey and I'm here to help you feel confident and strong every step of the way.

- Bree



Check out some of the Nursing & Pumping Bras at Love & Fit! 


Everyday Luxe 2.0 Nursing & Pumping Bra: Great super soft, supportive but won't restrict your breasts bra for pumping and nursing: EVERYDAY BRA

Athena 2.0 Nursing Sports Bra: Good support, your go-to workout bra. Super adjustable so you can make more supportive or less pending what your day looks like! : ATHENA 2.0

Strappy 2.0 Nursing Sports Bra: Gorgeous stylish back with mid-support! Great for everyday wear or moderate workouts: STRAPPY 2.0


Bree Cox Bio:

BreeAnna Cox, founder of BodyByBree, has been a certified personal trainer for over 14 years (with specialties in pre- and postnatal fitness), a certified nutrition specialist and certified meditation and mindfulness coach.

Bree focuses her business on whole body wellness - movement, mind, and nutrition - for women. She has a supplement line that includes organic, clean supplements that are safe even in pregnancy.

Bree's program has helped thousands of women prioritize their health. Her easy-to-use app, practical advice, and ongoing support combine to effect lasting change.

Bree was selected globally as the Most Innovating Fitness Pro in 2020 by the Fitness Industry Technology Council. Bree has been featured in Business Insider as an expert in creating a successful business online and was recently the keynote speaker for Trainerize's national convention in 2020. Bree hosts Better Me with BodyByBree which was one of Apple's top seven trending podcasts.

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1 comment

  • Oh my gosh, I’ll never forget trying to nurse my firstborn right after returning from teaching my first group fitness class after I’d given birth. She made such a nasty little face! She didn’t want my milk! I had to do some research and found exactly what your’e saying here. Good stuff!

    Beth Learn, Fit2B on

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