The U.S. Centers for Disease Control advocate breastfeeding because it contributes to the health of mother and child. Now more modern moms are trying to balance active lifestyles with nursing. Choosing to breastfeed does not mean you have to be sidelined from physical activities such as running. Mothers interested in training for a 5k while breastfeeding can safely do so, and proper nutrition plays an important role.
Breastfeeding Nutrition
Pregnant and lactating women need more essential nutrients than other women. Nursing moms need an additional 300 calories each day to support the growth of the baby. Getting enough protein, folate, calcium, zinc and iron is especially important because they are essential to the growth and development of your child. A varied, balanced and natural diet that includes fresh, whole foods with no additives or contaminants is best.
5K Nutrition
Running a 5k is an intense aerobic activity making carbohydrate and fats optimal energy sources. It is unlikely protein is used as an energy source during a 5k race or short distance training. But protein is essential for growth and repair of muscle and body tissues, making it an essential part of recovery meals.
What to Eat
Lactating women, based on a 2,000-calorie-a-day diet, should eat three cups of milk products, 5.5 oz. of milk and beans, two cups of fruit, 2.5 cups of vegetables, 6 oz. of grains and 6 tsp. of oil. This includes: low-fat milk, cheese and yogurt; lean meat, fish and eggs; banana, oranges and apples; dark green leafy vegetables and broccoli; whole grain breads, cereals and pasta; and healthy oils such as olive oil.
Tips
Supplement your basic daily nutrition with a carbohydrate- and fat-rich snack 30 to 45 minutes before your train and a protein-rich snack afterwards. On race day, eat a 100-calorie snack, like a banana or energy bar, before you run to provide endurance, energy and increase performance. Don't forget to drink lots of water before, during and after running to prevent dehydration.
References
- Ohio State University; Nutrition Needs of Pregnancy and Breastfeeding; Jamie Foster, et al.; 2009
- Centers for Disease Control: Breastfeeding
- Centers for Disease Control: Breastfeeding Report Card --- United States, 2010
- Lifetime Fitness; Increase Your 5k Performance Through Proper Nutrition; Ilana Katz
- La Leche League International; Maternal Nutrition during Breastfeeding; Sheri Lyn Parpia Khan; 2004
