286 - Q and A: Training While Pregnant, Breastfeeding, Supplements for Women, Fat-Loss + More

Muscle Building

Building muscle while nursing presents unique challenges due to the caloric demands of breastfeeding. Danny Matranga emphasizes the importance of maintaining a calorie surplus to ensure a consistent milk supply, as breastfeeding alone is calorically demanding and can aid in weight loss 1. He advises against aggressive dieting during this period, as it can jeopardize milk production and lead to cravings and fatigue.

It's just better to eat closer to maintenance. Maybe give yourself a few extra calories.

--- Danny Matranga

Instead, Danny suggests focusing on resistance training, which is effective without being overly calorically demanding, to support muscle building during the postpartum period 1.

   

Exercise Advice

Postpartum exercise is crucial for maintaining health and aiding recovery after childbirth. Danny Matranga highlights the benefits of staying active during pregnancy, such as reducing the risk of gestational diabetes and easing labor through strengthened core and pelvic muscles 2. He recommends walking throughout all trimesters and engaging in resistance training tailored to each stage of pregnancy.

The general guideline to answer the question, walk all three trimesters, engage in resistance training that is not going to jeopardize your pregnancy.

--- Danny Matranga

Danny advises working closely with healthcare providers to optimize nutrition and maintain a healthy body composition, emphasizing that the postpartum period is not ideal for dieting but beneficial for exercise 2.