"Colostrum to Comeback" Your Guide To Fueling Your Postpartum Recovery

As an athlete, you’re used to training phases - base, build, and peak. Postpartum recovery is no different; it is a physiological "training block" that requires specific nutritional periodization. Relying on a "calendar-based" return (the 6-week checkup) isn't enough. To return to the sports you love without injury or burnout, you need a readiness-based approach.

Getting ready to return to movement postpartum.

Phase 1: 0 - 6 Weeks - Healing Phase

Immediately after birth, your body is managing a massive internal wound (where the placenta attached) and potential surgical or perineal repair. Your nutritional focus should be on providing enough nourishment for healing, breastfeeding, and energy required for parenting while also considering the roll of foods in reducing inflammation.

• Eat enough - if you are underfueled, recovery will take longer and you may struggle further with fatigue, hormonal fluctuations, and creating adequate supply.

• Protein - protein needs are elevated in times of healing as it provides the building blocks for muscle and tissue repair. Aim to combine carbs and protein with each meal and snack.

• Antioxidants - a diet rich in antioxidants provides phytonutrients that help with managing inflammation and healing. Incorporate colour into your plate whenever possible such as berries, dark leafy greens, peppers, and kiwi.

• Omega 3 fatty acids - another helper in managing inflammation and healing. Consume fatty fish 2-3 times weekly. You may also wish to incorporate walnuts, hemp seeds, ground flax seed and pumpkin seeds for additional healthy fats.
  

Phase 2: 6–12 Weeks – Adjustment phase

Choose foods rich in antioxidants to support healing and recovery.

As your hormones (Estrogen and Progesterone) begin their slow climb back from the "postpartum cliff," you may be feeling a bit more like yourself but sleep is likely still scarce, you are producing more breastmilk to meet the needs of your growing baby and may be considering a return to movement after getting the green light from your physician.

• The Priority: Complex Carbohydrates for lasting energy. Pair carbohydrates with protein for further satiety and blood sugar stability.

• The Goal: Stability. Replenish the glycogen you are using for breastfeeding and daily movement to prevent the 3:00 PM crash.

• Reminder: You may get the green light at 6 weeks postpartum, but there is still healing happening. Don't push it. Ease back into movement and ensure you are fueling each session adequately.

  
  

Phase 3: 3–12 Months – The Performance Build

As you return to impact sports like running or CrossFit, the focus shifts to bone density and muscle power.

• The Priority: Adequate Energy Availability. If you are breastfeeding and training, your energy needs are higher. A focus on micronutrients such as calcium, vitamin D, Magnesium, and phosphorous helps to protect bone density when breastfeeding.

• Calcium: consume 3-4 good servings of calcium daily: milk and milk alernatives, canned salmon, navy beans, tofu (enriched).

• Vitamin D: fish, meat, poultry, eggs, milk and milk alternatives, cod liver oil. For those living in more northern climates like myself in Canada, you would likely benefit from a vitamin D supplement to help meet your needs.

• Magnesium: pumpkin seeds, sunflower seeds, brazil nuts, almonds, tofu, dark leafy greens.

• Phosphorus: Animal based proteins such as eggs, meat, poultry.

Stop Guessing, Start Fueling

Recovery isn't just about waiting; it's about what you put on your plate to facilitate that wait. If you’re tired of wondering if you’re eating "enough" to support your baby and your PRs, let’s get specific.

Ready to build your personalized comeback? Join the Bump to Comeback Community today for on-demand resources, weekly live calls, expert Q&As, and a supportive group of active mamas who refuse to settle for "depleted."

The Evidence Base

1. Mountjoy, M., et al. (2023). International Olympic Committee’s (IOC) consensus statement on Relative Energy Deficiency in Sport (REDs). Highlighting the risks of under-fueling during high-demand physiological states.

2. Davenport, M. H., et al. (2022). Impact of postpartum exercise on both mother and child. Canadian Journal of Diabetes. Emphasizing the role of carbohydrates in managing postpartum metabolic health.

3. Tipton KD. (2015). Nutritional Support for Exercise-Induced Injuries. Sports Med. Suppl 1:S93-104. doi: 10.1007/s40279-015-0398-4. PMID: 26553492; PMCID: PMC4672013.