How to keep your energy up while breastfeeding

milc. lactation
Mar 11
3 min read

Breastfeeding is a beautiful journey— one filled with precious moments and deep connections. But let’s not sugarcoat it: it can also be physically demanding and exhausting.

While sleepless nights are expected, many mums are surprised by how pervasive fatigue, brain fog, and low energy can be, even as their baby starts to sleep better. That’s because breastfeeding doesn’t just require time and attention; it takes vital nutrients, hydration, and energy from your body to nourish your baby.

But here’s the truth: You don’t have to feel drained. With a few intentional changes, you can feel revitalised and strong as you care for your baby— and for yourself.

Prioritise nutrient-dense foods

Breastfeeding burns up to 500 extra calories each day, but it’s not just about how much you eat— it’s about what you eat.

Instead of grabbing whatever is easiest (we’ve all reached for that piece of toast or coffee in a rush), focus on foods that will fuel your body with long-lasting energy and nourishment.

Protein – Supports recovery and helps you stay fuller for longer (think eggs, yogurt, chicken, tofu).
Healthy fats – Fuel your brain and boost energy (avocados, nuts, olive oil).
Complex carbs – Provide steady, sustained energy (oats, brown rice, sweet potatoes).

Quick tip: If meal prep feels overwhelming, smoothies with a nutrient-packed lactation blend, like milc., can make it easy to nourish your body in moments.

Hydrate like it’s your job

Your body’s fluid needs increase when breastfeeding. Dehydration— even mild— can leave you feeling exhausted, dizzy, or with a headache.

But here’s the key: water alone isn’t enough. Breastfeeding also depletes electrolytes, which are essential for your body’s hydration process.

To stay fully nourished, do the following:

Sip water steadily throughout the day— don’t wait until you’re thirsty.
Add electrolytes or opt for coconut water for better hydration.
Keep a water bottle close to your feeding spot for ease.

Tip: If you’re waking up thirsty, your body is already behind on fluids— tend to it quickly.

Get the right nutrients to fight fatigue

Even with a healthy diet, it’s possible you’re missing key nutrients your body needs to keep up.

The main culprits? Here’s what to focus on:

Iron – Low levels equal constant exhaustion (find it in red meat, spinach, and supplements).
Magnesium – Vital for sleep and stress relief (nuts, seeds, dark chocolate).
B Vitamins – These help convert food into energy (eggs, whole grains, dairy).
Omega-3s – Support brain function and mood (salmon, walnuts, flaxseeds).

If fatigue is still lingering, a quality postnatal supplement or a milc. lactation blend may provide the extra support your body needs.

Move (even a little) to boost energy

When you’re running on fumes, the thought of exercising can seem impossible. Yet, gentle movement can actually work wonders in boosting your energy.

Even 10-15 minutes of light exercise can:

Boost circulation and elevate your energy levels
Improve mood and mental clarity
Ease postpartum aches and tension

Try these simple movements:

Stretch while feeding or rocking your baby.
Take a short walk outside—fresh air is revitalizing.
Try 5-minute postpartum-friendly exercises when you have a moment.

Tip: If you feel worse after movement, check your iron levels. Low iron could be the root cause.

Rest when you can (without the guilt)

We know, telling a mum to simply “sleep more” doesn’t cut it. But small adjustments can help you rest and recharge, even when sleep is elusive.

Here are a few ways to make the most of the rest you can get:

Take short naps— even 20 minutes can help restore energy.
Try meditation or deep breathing for quick relaxation.
Set up a nighttime feeding station so everything is within reach.

If you’re still feeling drained, even when your baby sleeps, it’s a sign that your body needs more than just rest— it needs replenishment and care.

Support your body while making milk

Breastfeeding requires an immense amount of energy. Give back to your body.

If you find yourself constantly tired or foggy, it’s not just the "normal" challenges of motherhood— it’s your body’s signal that it needs support.

Our Nourish Shakes and Energise Greens are designed with lactating mothers in mind, offering a blend of nutrients that support energy, recovery, and milk supply, so you don’t have to push yourself beyond your limits.

💛 Because nourishing your baby shouldn’t leave you feeling drained.