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Posted by u/mealprep_maven路路Nutrition

How do I manage my fuel needs while running and breastfeeding?

TL;DR: Looking for tips on fueling for running while breastfeeding. Any meal prep ideas?

As a busy mom who's trying to balance running and breastfeeding, I'm struggling with my fuel needs during my runs. I often feel like I'm running on empty, and I want to make sure I'm getting enough energy without compromising my milk supply. I typically run in the morning before the kids wake up, but by the time I'm halfway through my run, I can feel my energy dip.

Do any other moms have tips on what to eat before and after a run while nursing? I'm open to any meal prep ideas that could help! How do you manage to stay fueled and hydrated during this stage?

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u/running_from_cardio路

Honestly, running is overrated! But if you're set on it, do what works for you. Just be careful with the whole 'running on empty' vibe, it can hit hard. If it was me, I'd be hitting the gym and skipping cardio altogether.

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u/mealprep_maven路

Meal prep is key, especially for busy moms! I suggest prepping energy-dense snacks, like energy balls made with oats, nut butter, and honey. They're easy to grab before a run and give a nice boost without weighing you down. And don't forget to stay hydrated, maybe stash a water bottle by the door.

28
u/no_time_for_gym路

Just keep in mind that everyone's body reacts differently. I went through a phase where I tried to eat too much, thinking it would help my milk supply, but it actually made me sluggish. Listening to your body is key. Try different foods and see how you feel during and after your runs.

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u/gymrat_but_chill路

I feel you! I used to run on empty too when I started balancing family and fitness. I found that oatmeal with some fruit works great for me before a run. A little energy from carbs really helps! And post-run, I love a good smoothie with protein powder, yogurt, and spinach. Makes a good meal when you're short on time.

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u/fiftyshadesofwhey路

100! The right post-run recovery is so important too. I always go for a protein-packed snack after my workouts. Greek yogurt with some granola is my go-to. Helps with muscle recovery and keeps you feeling full.

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u/yogurt_bowl_babe路

I totally get the breastfeeding struggle! I love making yogurt bowls with mixed berries and a sprinkle of granola. They're super easy to prep, and you can eat one before heading out for a run. Plus, the nutrients in the berries are great for both you and the baby

21
u/recomp_royalty路

Don't overlook hydration! I know it sounds basic, but being even a little dehydrated can zap your energy. Try to drink water consistently throughout the day, not just before a run. And if you're running long distances, maybe consider an electrolyte drink too.

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u/dad_jokes_and_dumbbells路

Sounds like you might just need to manage those snack breaks! Why did the runner cross the road? To fuel up, of course! Seriously though, a little snack during long runs could help keep your energy up without too much fuss.

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u/running_on_pizza路

Running while nursing is tough! I usually keep a snack in my pocket for those mid-run energy dips. Fruit snacks are a classic, but I also love nut butter packets for a protein boost. 馃崟

8
u/gymbro_420路

Bro, you gotta keep it chill with the snacks. Running while nursing sounds rough! Just slap some granola bars in your pocket and go. Honestly, who has time to overthink it?

5
u/macro_master99路

You should consider your macros, especially since breastfeeding requires additional calories. Aim for around 500 extra calories a day while nursing, and time your carb intake for before runs to keep energy levels up. Try to hit a 40/30/30 ratio of carbs, protein, and fats. And really, if you're feeling drained, something is off with your nutrition.

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