breastfeeding, weightlifting, DOMS, strength down

abyssfully
abyssfully Posts: 410 Member
in Fitness and Exercise
I didn't know how to word the subject. I did an upper body workout on Tuesday. It's now Friday. My upper body was still sore but I figured I'd work it again anyway considering I gave my body several days in between. I really struggled through my workout. Didn't increase weight in anything and actually managed to decrease reps here and there and I was working hard. I'm wondering if the breastfeeding hormones come into play? The extra estrogen and/or relaxin? Maybe it really *is* harder to gain strength when breastfeeding?

Or did I just work my muscles so hard on Tuesday that they did indeed need longer recovery time?

Any advice is appreciated, thanks!

Replies

  • Red_Sparrow
    Red_Sparrow Posts: 56
    I know my recovery times are longer when I'm on a calorie deficit than when I'm on a surplus - this goes for both muscular recovery after heavy lifting, as well as accidental injuries I might incur.

    I've never breastfed, do you know about how many more calories your body requires to produce milk? Are you trying to lose, gain, or maintain... could it be that you're just not eating enough for your body to both produce milk and build muscle, and you're on a higher deficit than you intended?
  • LilRedRooster
    LilRedRooster Posts: 1,421 Member
    Nope. I've been breastfeeding for nearly three years, and I've never had an issue with increasing strength. I just make sure to eat what I feel like I need, and eat good stuff. I've run three half marathons, and done varied cross-training in between, and never had an issue.

    Of course, depending on how old your baby is, and how much they're eating, you're spending extra energy making breastmilk, and you might need to transition more gradually into working out, especially if you aren't too far postpartum. It takes a while to get back your old strength after childbirth, so be patient. :)
  • abyssfully
    abyssfully Posts: 410 Member
    I'm actually not too concerned about breastmilk production right now. My son is 1 and gets a lot of solids as well as whole milk. I breastfed his brother until 2 and intend on doing the same with him.

    I don't count calories and try to listen to my body. I get plenty of food, I'm sure of it. For example, today:

    Meal 1: 3 whole eggs, 1.5 cups 1% milk, 1 apple
    Meal 2: 1 non-fat greek yogurt, 2 cups coffee with 3 tbsp 18% cream and 3 sugar cubes, 1 banana with 1 tbsp natural peanut butter
    Meal 3: 1/2 can salmon, 1 green onion stalk, 2 thin slices whole wheat bread, 1 tsp non-hydrogenated margarine, 1/5 of a cantelope, 1 slice medium cheddar cheese
    Meal 4: 1 milk 2 go protein (26g), 1/2 cup blueberries, handful baby carrots, handful grape tomatoes

    I have yet to eat Meal 5 and possible a snack later.

    I am trying to lose weight *slowly* and maintain/increase as much strength as possible while doing so. I have about 10 lbs to go until I hit my goal and then I'm going to eat a bit extra to try to really gain some muscle.
  • obum88
    obum88 Posts: 262 Member
    How soon after you eat do you lift? Are you stretching? Can you drink coffee before the lift to give your an extra kick? If the baby keeping you up at night or did you have a bad night. Relaxin may play a role, i know i can't do deep lateral lunges or exercises that involve side to side motion with my hip and pelvis feeling like they are coming unhinged. I am 4 months postpartum and find my upper body is one of my weaker body parts so I feel DOMS much more.
  • abyssfully
    abyssfully Posts: 410 Member
    How soon after you eat do you lift? Are you stretching? Can you drink coffee before the lift to give your an extra kick? If the baby keeping you up at night or did you have a bad night. Relaxin may play a role, i know i can't do deep lateral lunges or exercises that involve side to side motion with my hip and pelvis feeling like they are coming unhinged. I am 4 months postpartum and find my upper body is one of my weaker body parts so I feel DOMS much more.
    I worked out about 1hr15mins after meal 3. Maybe it was a bit heavy? And yes, I am sleep deprived. Pretty much permanently. And YES! My upper body sucks compared to my lower! I am naturally really broad shouldered and appear strong in my upper body but I'm not - which sucks! I do stretch randomly throughout the day. Before babies I kept fit and lifted so I'm not exactly "new" to it and kept fit throughout my most recent pregnancy. I've been working out since about 6 weeks postpartum, too, and my son is now 1 year. I'm may be repeating myself now, sorry, lol

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