Pre-workout is generally safe for breastfeeding. But. Like most things, the devil is in the detail. If you’re a new (or expectant) mom, this article will help you figure out if pre-workout is okay for you and share our thoughts on some brands we like.
The first thing to know is that pre-workout, like dietary supplements in general, are not regulated by the FDA. You have to do more research to understand the ingredients, and choose a reputable brand.
Also good to remember that as a rule, it’s always a good idea to consult with your doctor or a lactation consultant before using any(!) supplements.
What is Pre-Workout?
As the name suggests, pre-workout is taken before exercise to enhance performance, increase energy, improve muscle recovery and improve focus. It typically comes in powder form and is mixed with water or another drink.
It is used widely by athletes, bodybuilders, and regular fitness enthusiasts to help them push through workouts and achieve fitness goals. So if you are considering using pre-workout, you’re in good company.
Not all supplements are created equal though.
Many pre-workout supplements will contain a combination of ingredients. Caffeine, amino acids, creatine, and beta-alanine are common.
However anything with high levels of stimulants, will generally not be ideal for breastfeeding moms and pregnant women.
Isn’t caffeine safe?
We already know that caffeine can lead to irritability, poor sleep, and decreased milk supply. So, moderation is key.
The American Academy of Pediatrics recommends that breastfeeding mothers limit caffeine intake to no more than 300 milligrams per day.
What this means is that it is a good idea to choose a pre-workout supplement that contains no more than 200 milligrams of caffeine per serving. Ideally, we would suggest choosing a stimulant-free brand.
Just as your morning cup of coffee can sometimes leave you feeling jittery, you need to be sure that this is not passing to your baby.
You want to watch baby very closely to see if and how she is reacting to your pre-workout.
How long after drinking pre-workout can I breastfeed?
Pre-workout stimulants will generally pass through your body in an hour or two.
If you notice that your pre-work is affecting your baby, you can try a few things to minimise the effect
- Pump into a bottle right before you nurse – this could help clear some of the caffeine from your body before baby gets her turn.
- You could also nurse or pump before taking the pre-workout. This allows your body a little bit more time to process the caffeine and clear some of it from your system before baby’s next feeding.
- Cut back on caffeine intake elsewhere. Skip some coffee (or other caffeinated drinks and snacks) during the rest of the day.
- If all else fails choose a stimulant free pre-workout brand.
Ingredients to definitely avoid
Some supplements will use “proprietary blends”. Avoid these. It just means you can’t be sure what’s really in there. Better safe than sorry.
It is best to avoid any supplements that contain:
- Ephedra
- Yohimbe
- Dimethylamylamine (DMAA)
- Phenylalanine
- Glucuronolactone
These ingredients have been linked to conditions like high blood pressure, seizures, and heart problems.
Phenylalanine and glucuronolactone may also decrease milk supply.
Our Top Pre-Workout options
Check out our top picks below. We’ve grouped the non-stimulant pre workout brands separately
Caffeinated
Pre Game
We like D2’s smooth rush of energy and focus without the jitters or post-workout crash. Plus, it’s packed with science-backed ingredients to help boost strength, power, endurance, and workout performance. It uses naturally occurring caffeine as well.
The raspberry lemonade flavor may not be for everyone though. LOL.
Alani Nu
If you’re not a regular coffee drinker the Alani Nu line is a great option.
Packed with 200 mg of caffeine to provide energy during workouts and training sessions, and with 1.6g of Beta-Alanine, 6g of Citrulline, 500mg of L-Tyrosine to support your goals
The 100% transparent ingredients means no proprietary blends, so you know exactly what you’re putting into your body
Lots of caffeine though. If you have plenty of caffeine elsewhere in your diet, consider skipping this one.
- PRE WORKOUT PUMP: Turn your workouts up a notch with our flavor packed Pre-Workout. Formulated to provide you with 200mg of caffeine, sourced naturally from coffee beans to provide sustained and steady energy. The endurance and performance you need, in crisp flavors you deserve.
- INCREASE PERFORMANCE: Take 20-30 minutes before your workout for sustained energy and endurance to help achieve your fitness goals. Alani Nu Preworkout contains essential amino acids like L-Theanine to prevent you from crashing, Citrulline to improve the amount of oxygen in your muscle tissue, provides enzymes crucial to cardiovascular health, and beta alanine to regulate lactic acid accumulation in muscles.
- CRAVABLE FLAVORS: Don’t wait for cheat day! Indulge in delicious flavors like Hawaiian Shaved Ice, Mimosa, and Blue Slush – all without the sugar. Check out all of our preworkout flavors in the Alani Nu Brand Store.
- GLUTEN FREE, VEGAN AND SUGAR FREE: Alani Pre Workout is formulated to be gluten free, vegan and no sugar to keep the goodness within each jar of pre-workout. 100% transparent ingredients mean no proprietary blends, so you know exactly what you’re putting into your body
- ALANI NU PRE-WORKOUT: Here for your taste buds – Alani Nu was founded in 2018 by entrepreneur and influencer, Katy Hearn, Alani Nu is a health and wellness brand focused on providing low-calorie products with unique flavors. Check out everything else from Alani Nu and follow us through our brand store to stay up to date on all things Alani! Alani pre-workout is not recommended for Children, People Sensitive to Caffeine, Pregnant Women or Women Nursing
Honey Badger
We like Honey Badger’s Pre Workout Powder for its energy boost. It is made with natural ingredients that are safe for both mom and baby.
- DESCRIPTION|INGREDIENTS|BENEFITS|WHEN TO USE|DIRECTIONS|MANUFACTURING
Caffeine-Free
Legion Pulse
Legion Pulse’s money back guarantee makes it a popular pre-workout option.
The line includes caffeinated and caffeine-free options, and has a range of flavors to choose from. We also like that the ingredients are all-natural.
- Get the only naturally sweetened and flavored stim free pre workout with clinically effective doses of 4 ingredients that increase strength and stamina and reduce fatigue without any jitters or post-workout crash.
- 45 peer-reviewed scientific studies support Pulse’s combination of ingredients and doses. That’s 436 pages of scientific research that shows our non stim preworkout works the way we say it does.
- Best caffeine free pre workout with no artificial sweeteners, flavors, food dyes, fillers, or other unnecessary junk. While these types of chemicals in a stimulant free pre workout may not be as dangerous as some people claim, studies suggest that regular consumption of them may indeed be harmful to our health.
- Clean non stim pre workout with a transparent label that shows exactly what’s in every serving of our caffeine free pre workout powder and what’s not (no proprietary blends or hidden ingredients).
- Tested for purity and potency in an ISO 17025 accredited third-party lab, and independently certified to contain no contaminants or banned substances by Labdoor. Every bottle of our Pulse pump pre workout is guaranteed to provide exactly what the label claims and nothing else.
Pre-Game Stim Free
What’s not to love. D2’s stimulant free pre workout brand gets you the boost you need – all natural and caffeine free.
Plus its a great value and comes with a money back guarantee
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Alternatives to Pre-Workout
There are several options for getting a more natural energy boost without the downsides of pre-workout.
Natural Energy Boosters
Eating a balanced meal or snack that includes complex carbohydrates, protein, and healthy fats can provide sustained energy throughout your workout. Some great options include:
- Whole grain toast with almond butter and banana slices
- Greek yogurt with berries and granola
- Oatmeal with nuts and dried fruit
In addition to food, there are several natural supplements that can provide an energy boost without the use of stimulants. These include:
- Green tea: contains some caffeine and antioxidants that can improve focus and energy
- B vitamins: important for energy metabolism and can help reduce fatigue
- Iron: essential for oxygen transport in the body and can help prevent fatigue
Healthy nutrition and constant hydration
A healthy and balanced diet will help ensure that both you and your baby are receiving the proper nutrients. According to the Mayo Clinic, breastfeeding mothers should consume an additional 450 to 500 calories per day to support milk production.
Stay hydrated while breastfeeding and exercising. Drink plenty of water – it will not only prevent dehydration, it will also help support milk production.
Listen to your body. If you experience any adverse effects after using pre-workout, stop using it and consult your healthcare provider.
While pre-workout supplements may be safe to consume in moderation, it’s important to consult with your doctor and read labels carefully to ensure that you and your baby are receiving the proper nutrition and avoiding any potential risks.
