Energy gels and breastfeeding can work together if you choose the right energy gel and time caffeinated gels at least one hour before breastfeeding your baby. Choose energy gels that are third-party certified and have extra electrolytes to ensure safety and hydration.
Energy gels and breastfeeding may seem like an odd pair—but the two can go together very well. Why? Because fueling your running not only helps with performance but can also help with maintaining your breast milk as your body requires more calories for lactation. Your body also needs more electrolytes which most energy gels contain.
Though a breastfeeding runner may be concerned that the sugar or caffeine in an energy gel will be passed along to their baby. The good news is most energy gels do not contain these ingredients unless specified. The main ingredient of most energy gels is carbs which can be converted to quick energy. Chances are the sugar you take in will be burned well before you nurse your baby.
Related: Can You Take Preworkout While Breastfeeding?
If a breastfeeding runner includes a caffeinated gel in their fueling plan, then they just need to ensure they do not feed their baby within an hour of taking that gel. Instead, they need to bottle feed or take the gel earlier in their run or race.
If this sounds complicated, don’t worry. I am going to break down all you need to know about energy gels and breastfeeding. So, let’s go!
Related: Can You Run While Breastfeeding?
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Understanding Energy Gels
Energy gels are not like energy drinks in that they are not usually packed with gobs of stimulants. Instead, energy gels are quick sources of fuel for endurance activities such as running. In most cases, this “fuel” is carbohydrates which your body uses to break down into sugars called glucose which your body converts into energy.
Your body stores glucose in your liver and muscles in what is called glycogen. But it can only store about 90-120 minutes of exercise worth (less if you are running intensely—potentially more if you are running slower because your body can use fat as fuel then).
Related: How to Avoid Hitting the Wall in the Marathon
For this reason, runners who run for longer than 90 minutes need to supplement their fuel with energy gels—little packets of easily digested syrupy carbs. Energy gels also come in the form of gummies, blocks, chews, and drinks that are easy to take while running.
If runners running long distances do not fuel their running, they risk “hitting the wall” or “bonking” in which their body switches the main fuel sources from glycogen to fat which requires slowing down considerably. This is because fat is harder to convert to energy so it takes longer.
Related: Best Energy Gels for Pregnant Runners
Research shows that the use of energy gels while running improves your running performance, helping you run faster for longer. They can also help you recover faster, avoid stomach problems, and train harder.
But are they safe to use if you are breastfeeding?
The Science of Energy Gels and Breastfeeding
I got with Melanie Sulaver, a registered dietitian who specializes in working with postpartum women. Sulaver notes there is no research on breastfeeding athletes and the consumption of energy gels. However, there is enough knowledge to know what energy gels are safe for breastfeeding, and what are not.
Sulaver suggests, being conscious of energy gels that contain caffeine. Knowing that caffeine recommendations for breastfeeding mothers are a max of 300mg /day total. Some caffeinated energy gels can contain half that amount.
Related: How I Fueled by 2:54 Marathon
This doesn’t mean you can’t utilize caffeinated gels to maximize performance, notes Sulaver, but you need to factor that into their total daily caffeine intake. And, avoid taking a caffeinated gel with an hour of breastfeeding.
Taking in carbs and glucose commonly found in energy gels does not pose a safety risk for breastfeeding runners.
That said, there are some safety considerations for breastfeeding and energy gels.
7 Safety Considerations
1. Check with your healthcare provider.
Before embarking on a journey such as long-distance running postpartum, check with your healthcare provider. Make sure they are on board with your goals including how you fuel your runs.
2. Space out caffeinated energy gels.
As noted, the use of caffeine should be avoided when close to breastfeeding your baby. Caffeine can be transferred into breast milk in small amounts, notes Sulaver. “Typically, caffeine levels in breast milk peak about 1-2 hours after consumption. After this, the levels gradually decrease,” she says, suggesting breastfeeding runners wait 1-2 hours after having a caffeinated gel before nursing to ensure the caffeine has been metabolized.
3. Monitor your baby.
Pay attention to how your baby behaves after you have breastfed them after fueling with energy gels. Look for signs of distress, anxiety, or irritability. It may be helpful to keep a journal that logs the time you take your energy gels before breastfeeding, and how your baby responds.
4. Choose third-party tested energy gels.
Sulaver recommends choosing third-party tested energy gels. The supplement world is loosely regulated so choosing an energy gel that has been certified by a third party can ensure what you are consuming matches the packaging. Sulaver says checking the Informed-Sport or NSF websites would be a good starting point.
“It is worth noting there are smaller third-party labs that companies might use to do their testing. Check the companies FAQ section of their website and if there is no reference to third-party testing you can reach out to them directly or opt for a different product,” she suggests.
Related: How to Tell if a Supplement is Good Quality
5. Fuel more.
It’s important to remember that our energetic demands are HIGHER postpartum than they were during pregnancy. “The estimation is at least 500 additional calories for breastfeeding alone,” Sulaver notes. “That’s just for breastfeeding, exclusive of the energetic demands for return to running.”
Related: 5 Reasons to Use a Breastfeeding Calculator
So, utilizing gels as an additional carbohydrate source can be super helpful. Aim to consume at least 60 g of carbs per hour of running. Get complete guidance on how to fuel your long runs here.
Related: What to Eat After Your Long Run
6. Optimize hydration.
Hydration is especially important during lactation. A runner who is breastfeeding needs more fluid to maintain health and milk supply. Sulaver suggests choosing energy gels that contain higher sodium, potassium, and magnesium (electrolytes) content.
Breastfeeding runners want to take in at least 400mg of sodium per hour of running and pre-hydrate with at least that amount before running. Sulaver recommends taking in 100-128 ounces of water (preferably with electrolytes) per day.
Get my list of the best sports drinks for runners here.
Related: Can You Drink Electrolytes While Pregnant?
7. Hire a running coach.
It is always my recommendation to hire a running coach if you can (even if it is not me!) to help guide on your marathon feeding plan – and goals, in general! I cannot tell you how many times I have helped athletes side-step health issues to stay healthy and on track.
A running coach with experience with postpartum runners has the knowledge from research and coaching to help you chase your goals in the healthiest way for you and your baby.
How to Choose the Right Energy Gel
Tip 1: What’s your flavor (and texture)?
Think about whether you like chocolate, vanilla, honey, or fruit-flavored foods and drink. Do you like thick or thin textures? What is easy for you to take in while running? And what is easy to open? Think about whether you want caffeine and if you will get your sodium in the energy gel, salt tabs, or sports drink.
Tip 2: Get a selection.
Once you have an idea of what you are looking for, go to your local running store and buy a selection of energy gels. Then start trying them on your next run!
Tip 3: Keep experimenting.
You likely won’t find your right energy gel match on your first run. Some gels you will know right away it was a no-go. Others you may have to try on several runs exclusively to know how your stomach tolerates them or you get used to opening while running.
I have rejected energy gels because their packages are hard to open while running at race pace, or they are too big to store—even though I liked the flavor and consistency!
Related: How to Carry Your Energy Gels While Running
Some good energy gels options include:
- SIS Energy Gel (Science In Sport)
- Bare Performance Nutrition (BPN) Go gel
- Maurten 100 gel
- Precision Fuel 30g carb gel
- UCAN gel
- Huma+ gel (with additional sodium content)
Get a full explanation of how to choose the right energy gel here.
Related: The 8 Best Energy Gels for Runners
Alternatives to Energy Gels
- Dried fruit like raisins, dates or apricots
- Nature’s Bakery fig bars
- Gummy bears
- Lara bar
- Peanut butter and jelly sandwich
- Apple sauce or fruit pouches
- Honey packets
- Fruit snacks
- Boiled potatoes
- Pop tarts
Breastfeeding, Running, and Energy Gels, Recapped
Energy gels and breastfeeding can go together well! You just need to be intentional about the timing of your nutrition—which you should be even if you weren’t breastfeeding!
For example, you wouldn’t want to take a caffeinated gel as your last gel and then go feed your baby. If you include a caffeinated gel, do it towards the early middle of your run to help with performance without passing the effects onto your babe.
A little bit of research as you choose the right energy gel for you can go a long way. Lucky for us mother runners, there are lots of safe energy gel options for us to choose from—and go after our goals!
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