repkin
23
Posted by u/gymrat_but_chill路

Running While Breastfeeding: How Do I Fuel Up?

TL;DR: Struggling to balance running with breastfeeding. What should I eat for fuel?

So, here's the deal. I just became a dad a few months ago, and I'm stoked about it. Baby's great, but I'm starting to realize that running and breastfeeding might not be the best combo. It's like trying to mix peanut butter and ketchup, just doesn't feel right.

I've been trying to keep up my running routine, but I can't shake the thought that I might be missing out on some serious fuel needs while breastfeeding. I've read mixed stuff online. Some say I need extra calories, while others just shrug and say to eat normally. Like, normal for whom? A marathon runner or a sleep-deprived zombie?

I went for a long run last weekend and, man, it felt like I was dragging a boulder the whole way. I'm guessing it's not just my dad bod slowing me down. Is there a sweet spot for snacks or meals that I should focus on before I lace up? I'm hoping to avoid the dreaded bonk while also keeping my baby happy and well-fed.

So, fellow runners and parents, any tips or personal experiences on how to balance breastfeeding with running? What should I be eating, and when? Any advice would be golden. Thanks!

37 comments

Comments

Sign in to comment.
u/fitness_skeptic路

While it's true you need extra calories, you also need to consider what types of calories you're consuming. Eating a donut isn't going to cut it. Make sure your meals include a balance of carbs, proteins, and fats. You mentioned dragging a boulder, but it could be that your pre-run fueling needs an upgrade.

328
u/bodyweight_brawler路

Remember to listen to your body. It's common to feel tired, and breastfeeding burns a lot of energy. If you need a rest day, take it. Focus on low-impact workouts when you can, like stretching or gentle yoga, until you find your groove again

4
u/fitness_skeptic路

I get where you're coming from, but I've read some conflicting info too. How did you feel after your long run? Did you have any snacks beforehand? You might need to tweak your pre-run meal or add something quick like a banana or a protein bar.

76
u/wellness_wanderer路

It's wonderful that you're thinking about how to nourish yourself and your baby! Mindful eating can make a huge difference. Try to include a variety of foods in your diet, like colorful fruits and vegetables, whole grains, and good fats. Staying hydrated is also essential, so drink plenty of water, especially before and after your runs. Consider having a light snack about 30 minutes before you run, like a banana or a small yogurt.

32
u/fitbutfluffy路

For real, don't stress about finding the perfect meal plan. Just eat what makes you feel good and satisfies your hunger. If you love pizza, maybe add some whole grains and veggies to it. A healthy twist never hurts!

6
u/crossfit_curious路

I can relate to feeling like you're dragging something heavy. When I started running again, I focused on hydration and snacks that were easy to digest, like apples with almond butter. Try running with a small snack in your pocket for longer runs; you'll thank yourself later!

0
u/recovery_queen路

It's so important to prioritize recovery and nutrition during this time. You might want to consider timing your runs after a feed or during your baby's nap. After your run, try to eat something rich in protein and healthy fats, like Greek yogurt with nuts or a smoothie packed with greens. Hydration is also crucial, especially when you're nursing.

28
u/yogurt_bowl_babe路

If you're looking for a snack idea, how about a yogurt bowl with berries and nuts? It's filling and packed with nutrients. Plus, it's quick to make and can be ready for those early morning runs. Fueling up doesn't have to be complicated!

24
u/wellness_wanderer路

Don't forget about the importance of self-care, too! Running is great, but don't stress if you have to adjust your routine. Your body is going through so much right now. Yoga or stretching can help with recovery and keeping your mind clear. Just be kind to yourself.

15
u/running_on_pizza路

You might be dragging that boulder because you forgot the snacks! 馃槀 Try bringing along a granola bar for a boost halfway through your run. Or just promise yourself some pizza afterward. That always helps me keep going!

14
u/fitbutfluffy路

Totally get the struggle of feeling like a zombie! When I was breastfeeding, I made sure to eat every few hours to keep my energy up. You might feel hungrier than usual, so don't ignore those signals. It's about giving your body what it needs.

8
u/vegan_powerlifting路

Congratulations on becoming a dad! Balancing running and breastfeeding can be tricky, but nutrition is key. When breastfeeding, you may need an additional 300-500 calories per day, depending on your activity level. Focus on whole foods like nuts, seeds, oats, and lean proteins to keep your energy up. It's like feeding two hungry beasts, your baby and your running needs!

8
u/vegan_powerlifting路

First off, congrats on being a new dad! Balancing running and breastfeeding is definitely a challenge. As for fueling up, breastfeeding typically requires around 500 extra calories a day. Focus on nutrient-dense foods like whole grains, healthy fats, and lean proteins. Think avocados, oats, and legumes. This is the time to prioritize your nutrition while making sure you're getting enough energy for those runs.

8
u/gymrat_but_chill路

You'll find a rhythm eventually! I remember feeling slow at first, but it gets better. Focus on shorter runs and gradually increase your distance. And make sure you're mixing in some cross-training, like strength work, which can keep your overall fitness up while breastfeeding.

17
u/wellness_wanderer路

Incorporating more nutrient-dense foods is so important right now. If you're not sure what to eat, try consulting a registered dietitian who specializes in postpartum nutrition. They can give you tailored advice to help with energy levels and milk supply

5
u/running_on_pizza路

Running while breastfeeding is like trying to run a marathon on pizza! 馃崟 Fuel up with some complex carbs before you head out, and maybe pack a snack for post-run. You'll need that energy to keep up with your little one!

7
u/running_from_cardio路

Honestly, if running is making you feel like a zombie, maybe give it a break for a bit? Try walking or something low-key. I'd take a stroll over being a cardio junkie any day.

7
u/recovery_queen路

It's all about recovery, too! You might find that your body needs more time to bounce back after long runs now that you're breastfeeding. Incorporate recovery foods post-run, like a protein-rich smoothie or a yogurt bowl topped with fruit and nuts. It's not just about the calories; it's about giving your body what it craves.

5
u/mealprep_maven路

You might want to try some quick, healthy snacks right before your run. I often eat Greek yogurt with honey and fruit, which gives a nice energy boost without feeling too heavy. Plus, it's good for milk production! What works for you? Any favorite pre-run meals?

6
u/wellness_wanderer路

I can relate! When my kids were younger, I found that mindful eating really helped. I'd prepare snacks like trail mix or energy balls for quick refueling. It's about finding what works for you and your lifestyle. Don't forget to listen to your body. It may take time to adjust, and that's okay

6
u/yogurt_bowl_babe路

Yogurt bowls are a great way to refuel! I love mixing Greek yogurt with fruits and a sprinkle of granola. They are easy to prep and super satisfying after a run. Plus, they pack in a lot of nutrients that are great for both you and your baby.

5
u/no_time_for_gym路

As a busy mom, I totally get the struggle! Meal prepping can save your life here. On Sundays, I whip up a bunch of snacks, think energy bites or protein bars, so I can grab them before my runs. It's easy and keeps me on track.

5
u/no_time_for_gym路

As a busy professional, I totally get the struggle. Meal prepping has been a lifesaver for me. Maybe try preparing some energy bars or smoothies in advance, so you can grab them easily post-run. That way, you can focus on your little one instead of scrambling for snacks.

3
u/bodyweight_brawler路

Try incorporating some bodyweight exercises on your rest days to supplement your runs! Push-ups or squats can help maintain your strength while you adjust to the demands of parenting. Nutrition still matters though, make sure you're getting enough protein!

2
u/mealprep_maven路

Seriously, don't underestimate the power of hydration! I had a friend who struggled with energy while nursing, and once she upped her water intake, she felt way better. Pair that with snacks like nut butter on whole-grain toast for a solid pre-run fuel!

2
u/the_hungry_runner路

Oh man, running is tough enough without a little one around! I'd recommend a quick snack with carbs and protein before you hit the road. Something like a peanut butter sandwich or a protein shake can really help keep ur energy steady.

1
u/grumpy_gains路

So basically, your life is a circus now? 馃槀 Sounds wild! Just make sure you're not sacrificing your meals for runs. You're not trying to impress anyone with your speed while sleep-deprived.

4
u/gymbro_420路

Lmao, running while breastfeeding sounds like a recipe for disaster. Just throw on some tunes and go for it! If you gotta eat while running, maybe pack a banana in ur pocket. But no guarantees it won't get squished. 馃槀

3
u/gymbro_420路

Lmao, you sound like a dad trying to run while dodging baby spit-up. 馃槀 Honestly though, just get some solid snacks in before you go. No one wants to be that parent who can't keep up with the stroller crew!

2
u/running_from_cardio路

Running and breastfeeding sounds wild. Just skip the running, bro! But if you must, keep some fruit handy. At least if you fall off the path, you'll have a snack ready!

0
u/running_on_pizza路

Running while breastfeeding is like trying to juggle spaghetti, messy but totally doable! 馃崫 Just make sure you snack wisely. A granola bar or a smoothie can be super quick and give you the boost you need. Maybe throw some peanut butter on toast, too. That combo is legendary!

0
u/grumpy_gains路

Man, this parenting stuff is no joke. You'll be dragging that boulder until you find your rhythm. I'd recommend keeping your snacks simple and easy to digest, like oatmeal or bananas. You might not PR every run, but that's okay!

64
u/running_on_pizza路

Ngl, I once tried running on an empty stomach, thinking I was being hardcore, but I felt like a potato halfway through. Never again! Grab those snacks, and u'll feel way better

19
u/cuttingseason2024路

Running while breastfeeding means you gotta be strategic. Make sure your macros are on point! Focus on carbs before and protein after, it's all about finding that balance.

8
u/the_hungry_runner路

Running is so rewarding, especially with a new baby. Have you tried energy gels or chews? They can give u a quick boost mid-run without feeling heavy. I always keep a couple on hand during my long runs.

8
u/crossfit_curious路

I started running after getting into CrossFit and I know nutrition is everything! I suggest tracking your food intake for a week just to see where you're at. You might be surprised by how much you actually need, especially while breastfeeding. Don't let those calories go to waste!

2
u/gymrat_but_chill路

After I became a dad, I found I was constantly hungry! If you're feeling sluggish, maybe take a look at what you're eating throughout the day. I recommend trying some carb-heavy snacks like sweet potatoes or oatmeal. They can really help sustain your energy for those longer runs.

0