Working out while breastfeeding can be a great way to clear your mind, take a break from your other responsibilities, and of course, stay in shape. Pre-workout is known to provide benefits and prepare you for a good workout, but is it safe to take pre-workout while breastfeeding?
Taking pre-workout while breastfeeding is generally safe and can help improve your workout. However, you want to be careful about what ingredients you are putting into your body, such as caffeine. Some good pre-workouts to take while breastfeeding include PEScience High Volume, Pump Surge, Bucked Up, Vega Sport, and Ora Organic Performance. Be sure to always consult your doctor.
Not all pre-workouts are created equal, but luckily, we’ve compiled a list of all the things you should know and our recommendations. Keep reading to learn all the answers to questions you may have about workout supplements and breastfeeding!
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Can I Take Protein Powder While Breastfeeding?
Yes, you can take protein powder while breastfeeding. In fact, adding extra protein to your diet can help ensure that you meet the protein goals needed to breastfeed. Protein powder will help keep you energized and satiated throughout your day.
When choosing a protein powder to add to your diet, make sure to look for one that is low in sugar and carbohydrates, as these frequently contain unnecessary additives and sweeteners.
Also avoid ingredients that are common allergens, like dairy, wheat, soy, and eggs.
Choosing ingredients carefully can ensure that taking protein powder is not only safe but helpful for you and your baby.
Is C4 Pre-Workout Safe While Breastfeeding?
Yes, C4 pre-workout is safe to take while breastfeeding. C4 pre-workout does include 150 mg of caffeine. For women who are breastfeeding, the recommended caffeine limit is between 200 and 300 mg a day.
With only 150 mg, C4 is a great option, but you may want to watch your caffeine intake throughout the rest of the day.
Is Alani Nu Pre-Workout Safe While Breastfeeding?
Alani Nu pre-workout is also generally safe to take while breastfeeding. It has 200 mg of caffeine, so it is getting closer to the limit of caffeine that people should take when breastfeeding.
If you choose to take Alani Nu pre-workout, you may want to consider cutting down on caffeine during the rest of your day.
How Long to Wait to Breastfeed After Drinking Pre-Workout?
Babies respond in different ways to certain ingredients, like caffeine, in a pre-workout.
Some say that you should wait 2 to 3 hours after taking your pre-workout drink to begin breastfeeding. Others say that 1 to 2 hours of waiting should suffice.
If you are drinking a pre-workout that is high in sugar or caffeine, you may want to wait closer to 3 hours before breastfeeding.
With that being said, some babies handle sugar and caffeine really well and waiting that long is unnecessary. You should consider monitoring your baby the first few times you breastfeed after taking pre-workout to see how they respond.
Best Pre-Workout Supplements While Breastfeeding
When it comes to pre-workout supplements while breastfeeding, it’s best to pay close attention to the ingredients. Luckily, we’ve compiled a list of the top ten pre-workout supplements to take while breastfeeding:
1. PEScience High Volume Pre-Workout
This is a great option when you are breastfeeding. It’s completely caffeine-free, so you don’t have to worry about any of caffeine’s negative effects. Despite being caffeine-free, it still provides a ton of energy by boosting nitric oxide. It’s also beta-alanine free, so you won’t feel any itching or tingling. It comes in a variety of flavors, like raspberry lemonade, strawberry kiwi, and cotton candy.
2. Pump Surge
Pump Surge is another option that is stimulus free. It is also low calorie and low in carbohydrates, so it won’t be too much sugar for your baby. It contains zero artificial food dyes or fillers, so you know exactly what you are taking. Instead of containing caffeine, it uses nootropics which are meant to enhance cognitive function and memory. It comes in a number of flavors that have received great reviews, like cherry limeade, watermelon, and raspberry peach.
3. Bucked Up
A powerful pre-workout option that has received raving reviews recently. This pre-workout contains 200 mg of caffeine, making it a great option for breastfeeding people who need more caffeine but still want to keep their babies healthy. It is sugar-free but still has a great signature Red Raz flavor. Bucked Up is a bit on the pricier side for pre-workout, but many will say it is well worth it.
4. Vega Sport
Vega Sport is a great pre-workout for women who need a bit of caffeine, but not too much. It has 100 mg while also being an excellent source of Vitamin C to keep your immune system functioning at its best. Vega Sport is also free of all major allergens. It contains no gluten, dairy, or soy. It’s also vegan. Vega is great for any breast feeder looking for something healthy and energizing.
5. Ora Organic Performance Pre-Workout
This is a health-conscious pre-workout with women in mind. In their FAQs section, they even talk about the interactions between their product and women who are breastfeeding. Ora contains ingredients to help push you during your workout while remaining 100% organic. Their ingredients also act as antioxidants, helping you stay healthy while getting fit. They also pride themselves in not leading to jitters, a common side effect in other pre-workouts.
6. Alani Nu Pre-Workout
Alani Nu is always a popular choice and, even if you are breastfeeding, it remains a great option. This pre-workout has a lower dose of beta-alanine at only 1.6 grams, meaning you’re unlikely to feel any uncomfortable itch. It has 200 mg of caffeine to keep you energized. Alani Nu comes in a variety of fun flavors, like Mimosa and Island Crush, to keep you satisfied.
7. Pulse Stim-Free Pre-Workout
This pre-workout by Legion Athletics is a naturally sweetened stimulus-free pre-workout. They also have options if you are looking for a pre-workout with caffeine. They back all of their natural ingredients with science, so you know exactly why each ingredient is there. It’s also been tested by the FDA to guarantee its safety. The creators of Pulse Stim-Free are confident in their product–if you don’t like it, you can get your money back.
8. C4 Pre-Workout
C4 is one of the most popular pre-workout supplements for a reason. Their supplements also come with plenty of vitamins to keep you feeling your best. They are on the lower range of caffeine, with only 135 mg. They are also NSF certified, so you know it’s a safe option while you are breastfeeding. Do be mindful that C4 is not gluten-free or vegan. It comes in some classically delicious flavors, like fruit punch and watermelon.
9. Transparent Lab’s PreSeries Stim-Free
Stim-Free is a great option for women who are breastfeeding. It contains zero stimulants, but all of the other ingredients you look for in a pre-workout, like citrulline malate, BCAAs, and beta-alanine. This pre-workout really packs a bunch and has one of the biggest serving sizes we’ve seen. It has excellent reviews and a great variety of flavors, including green apple, strawberry lemonade, and sour grape.
10. Flow by Flume
This is a plant-based pre-workout supplement. It includes ingredients to help support hydration while boosting stamina, focus, and mood. Overall, it’s a great option for breastfeeding folks who want to opt for something that is plant-based. Testimonials describe it as tasting like tea and going well in oatmeal or smoothies. Flume is also dedicated to being environmentally friendly and using sustainable packaging and responsible sourcing.
Can You Take a Pump and a Pre-Workout?
Pump supplements are designed to increase oxygen and blood flow to the muscles you are working. As you work out, those muscles will look bigger and stronger, but the effects don’t have to be short-term.
Taking pump supplements can also give your muscles more nutrients, helping them to rebuild quickly after your workout.
If you are breastfeeding, you may want to consider what ingredients are in your pump. Always avoid pumps that have added sugar or flavoring. If you have questions about your specific products, make sure to consult your doctor.
Pump and pre-workout supplements generally contain different ingredients and thus will have a different effect on your body while working out. They are generally safe to take at the same time.
Is It OK To Take BCAAs While Breastfeeding?
BCAAs are popular supplements that can help build muscle and prevent fatigue. They are found in many pre-workout supplements, but not all.
BCAAs are a powerful ingredient and can carry some risks and side effects. They can interact with various medications, like ones you may take for diabetes or thyroid conditions.
Some medical experts advise that you should generally avoid taking BCAAs while you are breastfeeding because of some of the potential side effects. Others say that taking supplements with this ingredient has improved their performance without any side effects.
Generally, you should avoid BCAAs while breastfeeding, but if you are really active and interested in using them, you should talk to your doctor. Your doctor will look at it on a case-by-case basis and may decide it is safe for you to use them.
Can I Work Out While Breastfeeding?
Yes, you can definitely work out while breastfeeding. Working out has many benefits, such as improved mood and decreased fatigue throughout the day. Choosing to work out can help ensure that you are your best both physically and mentally while caring for your child.
With that being said, only you know your body. Intensive workouts while breastfeeding may not be forever. Consider doing light activity if your normal workouts are too intensive.
Some claim that working out can decrease your breast milk supply, but this is not the case. As long as you work out safely and at your own pace, working out is completely safe while breastfeeding.