Breastfeeding Nutrition for Mums: What Trainers Need to Know

When it comes to supporting breastfeeding mums, nutrition is often one of the most overlooked parts of postpartum recovery. During an education session for MumSafe™ professionals, clinical naturopath Emma Sutherland shared practical insights into the nutritional demands of breastfeeding, common causes of depletion and simple ways trainers can better support mums during the fourth trimester. One of the biggest reminders from the session was that many women are entering postpartum already depleted and breastfeeding continues to place significant demands on the body.

Why breastfeeding can leave mums depleted

Pregnancy already increases nutrient demands but breastfeeding can require even more from the body. Emma explained that nutrients continue to transfer from mother to baby through breast milk after birth, often at a very high rate.

If a woman entered pregnancy with low nutrient stores or struggled to maintain adequate nutrition throughout pregnancy, recovery may feel much harder postpartum. Add sleep deprivation, stress, skipped meals and the physical demands of caring for a newborn and it becomes easier to understand why many mums feel exhausted.

For trainers and health professionals working with postpartum women, this matters. Many mums are showing up to training sessions while running on very little sleep and very little nourishment. Some are surviving on toast, coffee and whatever they can quickly grab between feeds. Others are skipping meals completely without even realising it.

This is why nutrition conversations are so important during the postpartum period.

Signs a breastfeeding mum may need extra support

Emma encouraged trainers to ask direct questions about breastfeeding and nutrition during pre-screening and client check-ins. 

Some signs that a breastfeeding mum may need additional support include:

• Ongoing exhaustion
• Frequent illness or recurring colds
• Slow recovery from exercise
• Feeling unusually sore or achy
• Concerns around low milk supply
• Dizziness or headaches
• Difficulty managing energy levels
• High stress levels
• Regularly skipping meals

Many mums are so focused on their baby that they stop paying attention to their own wellbeing. Creating space for these conversations can help mums feel seen and supported rather than judged.

Key nutrients that matter during breastfeeding

Iodine

Iodine plays an important role in thyroid health and baby brain development. Emma explained that iodine deficiency during pregnancy and breastfeeding may impact cognitive development in babies later in life.

Because iodine is mainly found in foods such as seaweed and seafood, many women may not consume enough through diet alone.

Low iodine may also affect thyroid function, which can impact metabolism, energy and recovery.

Vitamin D

Vitamin D supports immune function, bone health and recovery. Emma also discussed the connection between vitamin D, immunity and mastitis risk.

Mums spending long periods indoors with a newborn, especially during winter, may be more vulnerable to low vitamin D levels.

Simple strategies such as safe sun exposure, outdoor walks and including vitamin D rich foods like eggs may help support overall wellbeing alongside medical advice.

Omega 3 and DHA

DHA, a type of omega 3 fatty acid, supports baby brain and nervous system development.

Emma explained that if mums are not consuming enough DHA, the body may draw from the mother’s own stores to prioritise the baby. 

Including quality omega 3 sources may support both maternal wellbeing and infant development.

Adequate calories

One of the biggest concerns discussed during the session was under-eating while breastfeeding. Emma shared that many women are simply not consuming enough calories to support milk production and recovery.

Breastfeeding requires energy. Busy mums often spend their days eating leftovers from a toddler’s plate, skipping meals or relying heavily on quick carbohydrates because they are exhausted and overwhelmed.

Supporting mums to eat enough nourishing food is an important part of postpartum recovery.

 

Practical nutrition tips for breastfeeding mums

Encourage balanced meals

Many breastfeeding mums rely heavily on convenience foods and quick carbohydrates because they are tired and short on time. While carbohydrates are important, Emma encouraged balancing meals with protein, vegetables and healthy fats to support blood sugar balance and recovery.

Aim for colourful vegetables

One practical strategy Emma shared was aiming for five different coloured vegetables each day.

This can feel much more achievable than strict meal plans and helps increase antioxidant and nutrient intake naturally.

Include oats regularly

Oats were highlighted as a particularly supportive food during breastfeeding because they may help support milk production while also providing fibre for gut health and bowel regularity.

Easy options include:

• Porridge
• Overnight oats
• Oats in smoothies
• Homemade oat snacks

Use nourishing whole foods

Foods mentioned throughout the session included:

• Eggs
• Yoghurt
• Sardines
• Bone broth
• Lentils
• Beans
• Leafy greens
• Fresh herbs
• Healthy fats

Emma also discussed herbs such as parsley, dill and fennel as traditional supports used in breastfeeding nutrition.

Breastfeeding and exercise concerns

Some mums worry that exercise will negatively affect their milk supply. Emma explained that the issue is often not exercise itself but under-fuelling around training.

Returning to high intensity exercise too quickly without enough recovery or nutrition can place additional stress on the body.

This is where trainers can play an important role by:

• Supporting gradual return to exercise
• Encouraging adequate recovery
• Asking about pre and post-training nutrition
• Monitoring energy levels
• Adjusting training intensity where needed

Every postpartum experience is different and recovery timelines should reflect that.

When to refer for additional support

One of the strongest themes throughout the session was recognising when extra support is needed.

If a mum is struggling with:

• Persistent low milk supply
• Painful breastfeeding
• Severe reflux concerns
• Significant exhaustion
• Suspected nutrient deficiencies
• Latching difficulties

Referral to a GP, lactation consultant, dietitian or qualified health practitioner may be appropriate.

Supporting mums does not mean having all the answers. Sometimes it simply means recognising when someone needs more support and helping them feel less alone while they access it.

Support for breastfeeding mums starts with the right guidance

If you’re navigating breastfeeding, recovery, exhaustion or the constant juggle of caring for a baby while trying to look after yourself too, you do not have to do it alone.

Working with a trainer who understands postpartum recovery and the nutritional demands of motherhood can make a real difference to how supported you feel during this season.

Find a MumSafe™ Trainer near you or online and train with someone educated in women’s health, postnatal recovery and safe, progressive exercise. Sessions are designed to support your recovery, your strength and your wellbeing as a whole person, not just your fitness goal

Click here to find a MumSafe™ Trainer near you or online.

Are you a trainer who wants to better support breastfeeding and postpartum mums?

If you’re a fitness professional wanting to deepen your understanding of postpartum recovery, breastfeeding considerations and safe programming for mums, MumSafe™ provides education, mentorship and community to help you feel more confident supporting women through every stage of motherhood.

👉 Express your interest in joining the MumSafe™ team. Check this link here.