Postpartum Nutrition for Athletes

Many unknowns often surround the postpartum journey back to running. How is my body going to feel? When can I get back to running? What will my running schedule look like? How does my nutrition need to change? With so much advice out there, it can feel overwhelming, so let’s address some of these questions regarding nutrition.

I, Sarah Kittle, just had my third baby in under five years, and when they say to be gracious to yourself in the journey, they genuinely mean it. Sleep is unpredictable. You are learning to care for another human while keeping yourself afloat, all while everything in your life has changed.

So, congratulations! You made it through nine months of pregnancy, you have recovered, and your doctor or pelvic floor physical therapist has cleared you to return to training. Now what? How do you fuel your body for training while supporting healing and maintaining a milk supply, if you choose to breastfeed?

We already know that our energy needs for training are high. To train and recover effectively, we need to eat enough to support our body’s daily energy needs and consume enough additional energy to support exercise. When breastfeeding, we also nourish another life, which requires even more energy. Research suggests that nursing mothers need an extra 330-400 calories daily beyond their regular diet. When you add training on top of that, the energy demands are significant and often higher than pregnancy energy demands.

These additional calories help support milk supply, making it essential to consume them in addition to the nutrition needed for training and daily life. This could mean adding two additional snacks throughout the day (check out our Brookie Energy Bites and High Protein Sugar Cookie Energy Bites—they’re great for this!) or increasing calorie intake through liquids, which we will discuss further below. The most important thing is ensuring we give our bodies enough energy.

Beyond overall energy needs, our bodies require additional protein. The stress of pregnancy and childbirth can be compared to recovering from an injury. Pregnancy and childbirth place a significant physiological strain on the body. One study found that protein requirements were highly underestimated, recommending that women consume roughly 1.7-1.9g/kg daily.

Fluid needs increase significantly while breastfeeding. Hydration is crucial for establishing and maintaining milk supply. Breastmilk is estimated to be about 87% water, and nursing mothers lose approximately 25 ounces of fluid daily. As we add training back into our routine, we must also account for fluid and sweat loss from exercise, which could mean an additional 30-40 ounces of fluid per day.

Remember, all fluids count toward hydration, except for alcohol—even those much-needed cups of coffee during the newborn phase. Electrolyte drinks like Skratch, LMNT, or Liquid IV can help with hydration and electrolyte replenishment during training and lactation.

One concern for postpartum runners is the increased risk of bone stress injuries. After delivery, there is a rapid decline of estrogen and progesterone. Estrogen is one of the protective factors of bones. This and increased prolactin are associated with increased bone mineral loss. This is why calcium needs are increased both in pregnancy and postpartum periods. Calcium is in high demand during pregnancy and postpartum to support the baby’s development and the mother’s bone health. During lactation, 300-400 mg of calcium is transferred to the infant. Studies show that around 26% of women experience vitamin D deficiency postpartum. While vitamin D is essential for infants, it also plays a vital role in calcium absorption, bone metabolism, immunity, and muscle recovery for mom.

Low calcium intake, vitamin D deficiency, and hormonal changes can increase the risk of bone stress injuries. While Vitamin D supplementation isn’t always necessary, it’s important to know if you are Vitamin D deficient to supplement properly. Eating a well-balanced diet with adequate energy intake and a variety of foods can help reduce the risk of bone stress injuries caused by nutritional inadequacies.

The postpartum period is HARD. Trust me—I’m living it right now! As you return to training, listen to your body, rest when you can, and, most importantly, nourish yourself. The key to establishing and maintaining a healthy milk supply and/or starting to train again consistently isn’t special foods or supplements—it’s ensuring that you support your body with enough nutrition and hydration. Listen to your body and rest when your body needs rest.