During pregnancy, your body gains extra pounds, and this weight gain continues even after you give birth. It’s not a good thing for either you or the baby.
So as a newborn and breastfeeding woman, you will significantly benefit from exercise. It can help you recover quickly from the changes during pregnancy.
Taking pre-workout while breastfeeding isn’t a new idea; many mothers have adopted it after pregnancy. However, “can you take pre-workout while breastfeeding?” We will answer the question and all related aspects.
What Is Pre Workout?
Pre-workouts are a group of supplements, and they are very popular with both average gym-goer and professional athletes alike.
In other words, it refers to any supplement that is guaranteed to boost your workout performance if you consume it right before starting a workout.
They are usually available in powder form, which requires mixing with water before use. Meanwhile, some pre-workouts come in pill form.
Not all pre-workouts contain all of the ingredients listed below. These ingredients are only found in popular products.
This stimulant often shows up in any energy drink or supplement because it provides the primary energy source for exercising.
Caffeine in mild to moderate amounts is safe for any healthy adult. However, according to FDA recommendations, we should not consume more than 300mg of caffeine per day.
Overuse of caffeine can lead to several bad symptoms, including:
- Increased heart rate
- Stomach upset
- A jittery feeling
- And more
Breastfeeding mothers should choose products that contain less than 100 mg of caffeine.
Many pre-workouts contain significant amounts of sugar, and it can be a prominent energy source in a product.
As we all know, it is unwise to consume too much sugar. And breastfeeding mothers can also have trouble using products that contain too much sugar.
The good news is that many brands have launched sugar-free versions of their products that utilize artificial sweeteners.
In most cases, these artificial sweeteners are safe to take during pregnancy and while breastfeeding. They can be:
- And more
It is a plant that thrives in the Amazon and Brazil basins. The fact is that guarana offers us many medical benefits, making it a popular ingredient in various consumables and supplements.
Many people believe that guarana can allow them to improve their energy levels, athletic performance, and mental clarity. However, there is still no primary research to support this point.
It contains caffeine in small amounts, like chocolate products. So, taking guarana products is unlikely to be harmful to nursing mothers.
Creatine is often found in supplements or energy drinks related to athletics and bodybuilding. This ingredient helps you increase muscle mass and improve exercise performance.
In addition to being found in supplements, breast milk is also a natural source of creatine.
No studies have shown the effects of creatine supplementation on nursing moms. Yet, health professionals recommend avoiding creatine supplements during pregnancy or breastfeeding.
Creatine is not found in all supplements or energy drinks. So, it is easy to find creatine-free products.
Beta-alanine is an amino acid that is present in the pre-workout supplement. It is responsible for increasing the endurance and stamina of the users.
Many supplements contain various B vitamins, including B2, B3, and B12. Generally, consuming the B vitamins does not bring any specific benefits or risks to breastfeeding.
Using pre-workout supplements will give users a certain number of benefits, such as:
- Increased energy
- Improved mood
- Improved athletic performance
- Quicker fat loss
Is Pre Workout Safe While Breastfeeding?
Breastfeeding is one of the most challenging times for mothers as their bodies will use up available nutrients and energy.
Pre-workouts are specialized dietary supplements. They contain all the ingredients needed by the body for the workout. So, they will help you overcome deficiencies and tiredness in your workout.
Researchers at the Daffodils University of Public Health concluded that supplements are appropriate for both mother and child after conducting a study of 250 breastfeeding mothers in 2013.
The results of this study show us a steady improvement in the health status of these mothers while breastfeeding.
Another study by the American Public Health Association in 2014 found that using supplements allows you to return to your pre-pregnancy state sooner than those who didn’t.
The main concern when using these pre-workout products is the possible caffeine found in them.
It is alright to consume caffeine in moderation. However, some pre-workouts have other stimulants that may affect nursing infants. Therefore, it is wise to follow the recommendations from the manufacturer or the prescription from your doctor.
If your pre-workout packaging says that you should not take it while breastfeeding, follow it. If it recommends consulting your doctor, a call to your doctor should help you with the problem.
Side Effects of Pre-Workout Supplements
Safety is the primary concern regarding pre-workouts.
There is no ideal or perfect supplement for everyone. Choosing a product will depend on each person.
Some people may advise you not to use supplements while breastfeeding. Of course, they have their own reasons, and you can’t blame them. Yet, it does not mean that using these products will harm you.
Using the wrong supplement or wrong dosage can cause several side effects, such as:
- Gut problems: Nausea, incontinence, bloating, etc.
- Weight gains
- Allergic reaction to any ingredient
Some people think that pre-workouts can cause acne. Yet, there is no scientific evidence to back up this claim.
If you want to avoid these unwanted side effects, it is best to consult your doctor or medical professional before starting any product.
Always read the directions on the label of any product you choose. Last but not least, don’t mix different pre-workouts.
1. How Long Does It Take for Pre-workout to Leave the Breastmilk?
Caffeine will not remain in breast milk for about three to four hours after consuming a caffeinated product. Besides, as mentioned above, it’s best to limit the total amount of caffeine you consume per day to less than 300 mg.
When you’re pregnant, caffeine stays in your body much longer, up to 8 hours. Yet, in about a week after giving birth, your body’s ability to process the effects of caffeine should return to normal. So you should wait at least 3-4 hours for breastfeeding after drinking pre-workout.
Finally, we recommend consuming caffeine just once or twice a day.
2. Can You Drink Too Much Pre-workout?
Overdoing pre-workout can be detrimental to you due to its caffeine content and stimulants.
The FDA recommends that you limit the amount of caffeine you drink per day to 400mg. However, most health professionals and doctors will recommend a maximum of 300 mg per day for healthy adults.
As a nursing mom, you will likely want to reduce your caffeine consumption further. For pregnant or breastfeeding women, the limit decreases to up to 200mg per day.
We recommend choosing products with low to moderate caffeine content. The best option is less than 100 mg.
Here is the amount of caffeine in some popular products:
|Products||Caffeine Content (mg)|
|5-Hour Energy Decaf||6|
|5-Hour Energy Extra Strength||242|
|Rockstar Energy Shot||229|
|Monster Energy Drink||92|
|Rockstar Double Strength||80|
So, it is essential to check the label of your product before taking it.
Furthermore, ensure that the caffeine intake is under 200mg per serving. It is best to check the product with your doctor before taking it.
3. Is It Ok To Take Pre-workout Every Day?
It is alright to drink pre-workouts every day, right before working out. However, you need to pay attention to how much, how often to drink them, and their ingredients, especially when breastfeeding.
The main concern with taking supplements is their caffeine content. So you should speak to your doctor first and get recommendations from him.
You should also follow manufacturer labels and play it better safe than sorry!
4. What Happens If You Take Pre-workout And Don’t Workout?
Pre-workout supplements are great for improving your workouts, but they should never be taken without working out.
The reason is simple: Pre-workouts contain stimulants that will give you a rush of energy when you take them and cause anxiety, sleeplessness, and restlessness. These stimulants are not meant to be consumed regularly; instead, you should only use them to boost your workout performance. Besides, you should also make sure that you drink them before exercising and not while exercising.
It is alright to utilize pre-workouts on days where you are completely exhausted or on days where you are sleep-deprived. Yet, never make this a daily thing. So taking pre-workouts without a workout is not the healthy thing you can do.
5. What to Look For in Pre-workout Supplements for Women?
Many pre-workouts are available out there. As we all know, women’s bodies have different needs than men’s bodies, so we need to choose the right pre-workout.
Do not worry! You just need to focus on the following factors to find a suitable product.
- Caffeine content: Ensure that the caffeine intake while breastfeeding is under 100mg per serving. You can choose stim-free pre-workouts like Legion Pulse, Genius Pre, and PMD Ultra Pump Fuel.
- Additional ingredients: What other ingredients or stimulants are in your pre-workouts? Are there side effects? Does science back them?
- Testing: What kind of testing procedure does the manufacturer apply to ensure their product is effective and safe?
- Dosage: Pre-workouts are available in different forms, so it is important to choose the correct dosage. Don’t exceed the recommended dosage as it may harm your body.
- Reviews by other users: Anyone having problems? Are any nursing moms like you using it safely and effectively?
So can you drink pre-workout while breastfeeding? Even if the answer is yes, you should still look at the ingredients of the pre-workout you are about to use. That is the answer for you. There are pre-workouts you can take while breastfeeding, and there are products you shouldn’t take.
Taking energy drinks and supplements brings many benefits if you utilize these products in the amounts recommended by nutritionists, doctors, and manufacturers.
Breastfeeding is an important time for you and your baby. So be careful in choosing any drink or food, including supplements.
It is wise to consult your doctor! Thank you for your interest in the article!