Boosting Milk Supply While Working Out

Balancing postpartum recovery, fitness goals, and breastfeeding can feel like a lot—but you’re not alone in figuring it out. One of the most common questions we hear from nursing moms in the Wilma community is: “Will working out affect my milk supply?”

Here’s the good news: moderate aerobic activity has little to no effect on your milk quality or quantity. You can move your body, feel strong, and still nurse your baby successfully. But once you start doing more vigorous workouts or heavier strength training, it’s smart to be extra mindful of how your body is responding—especially when it comes to supply.

If you’ve noticed a dip or just want to be proactive, here are a few tried-and-true tips from our founder and other Wilma moms who’ve been there:

1. Hydration is everything.

Aim for at least 80 oz of water a day—more if you’re sweating during workouts. Dehydration can sneak up on you and lead to a decrease in supply before you even realize it.

2. Don’t skimp on calories.

It’s estimated that nursing moms need about 500 extra calories a day. That doesn’t mean you have to track or obsess over the number—but it does mean making time to nourish yourself. Fueling your body well supports both your workouts and your milk production.

3. Add in oats.

While science is still catching up to anecdotal wisdom, many moms report oats helping with supply. Why? One reason could be their high iron content—important because low iron levels are common postpartum and can contribute to decreased milk production. Stir them into smoothies, bake them into snacks, or prep overnight oats for an easy pre-workout breakfast.

4. Be strategic with pumping.

Try pumping or nursing before your workout, and pump once more before bed to encourage supply. If you’re still seeing a drop, you can pump briefly after each feeding to increase demand. Yes, it’s a commitment—but it’s temporary, and it works.

5. Prioritize rest.

It’s not always easy with a newborn, but sleep is your best supplement. Less stress + more rest = better milk supply and more energy to show up for yourself and your baby.

Breastfeeding is such a personal journey. Every mom—and every body—is different. These tips aren’t about pressure, but about empowerment. Whether you’re nursing for weeks, months, or longer, we’re here to support your goals—your way.

And if you’re easing back into movement, don’t forget: The Wilma App has a 6-week postpartum program that walks you through safe healing and smart progress. You don’t have to choose between your goals and your baby. You’ve got this, Mama.