One of the best things about having a baby is yes, the actual new human, but ALSO all the free food people bring to your house. But as a new mom and runner, what are the best foods to eat postpartum to power you through your days…and nights…? I got you covered!
I collaborated up with two experts who are also runners–nutritionist Betsy Johnson and food blogger Chelsea Plummer of Mae’s Menu. They dish (see what I did there…) on what the best meals are for postpartum and what SIMPLE and delicious recipes you can use to do it.
Related: 8 clever tips for running while breastfeeding
Postpartum Nutrition: Things to Consider
New mother runners face a dilemma. They want to lose the baby weight and get back to running shape, but they also need to fuel to do ALL the amazing things their bodies require on a daily basis.
But the biggest mistake a new mother runner can make is to be in a hurry to shed those extra pounds and get back into tip-top running shape.
That’s according to Mother Runner of two and nutritionist, Betsy Johnson. Betsy says new mothers start to panic—cutting back on calories while simultaneously upping their mileage. And, their bodies start to eat themselves. The result?
“They’re in a boot 6 months later and unable to run.”
Eating the right foods can help new mother runners stay healthy, energized, and get back to training.
Top Postpartum Nutrition Needs
1. Iron
One in five women is iron deficient and about half of pregnant women don’t get enough iron. Compounding the problem, after you have a baby, you lose a lot of the nutrients because you lose a lot of blood during delivery and the ten days or so afterward. It takes your body a while to replenish those stores. To help your body out, reach for these top iron-rich foods:
Beef, chicken, leafy greens like spinach, oily fish like salmon, tofu, beans, iron-fortified cereals, eggs, molasses or syrup, dried fruit, nuts, fresh fruit, and chocolate.
If you’re feeling lethargic and tired, don’t assume it is because you’re waking up every two or three hours to feed the baby. You could be anemic or low in iron.
Consider getting a simple blood test to check your iron levels. This can be done at your general practitioner. If you’re low, you can take a supplement like Blood Builder to build back your iron stores.
Related: Signs of iron deficiency and how to fix it
Iron-rich postpartum recipes:
- For meat-eaters, try this steak soup.
- For a vegetarian option, try this pressure cooker bean soup.
Related: Get Chelsea’s cookbook “Fueled”!
2. Calcium
Betsy sees a lot of women suffering from stress fractures after having a baby. The reason? They aren’t eating enough calcium. They cut back on their food and their bones get weak and brittle.
Also, breastfeeding requires extra calcium intake. The National Academy of Sciences recommends that women who are pregnant or breastfeeding consume 1,000 milligrams of calcium each day. To ensure you’re getting this, Betsy recommends taking a calcium supplement which you can find in any health, drug, or vitamin shop. Also, load up on calcium-rich foods such as:
Seeds, cheese (mozzarella and cottage cheese), yogurt, almonds, fish, beans, lentils, leafy greens like kale or spinach, whey protein, edamame, tofu, figs, milk, and calcium-fortified foods, and oranges.
Calcium-rich postpartum recipes:
- For meat-eaters, try this zucchini lasagna.
- For a vegetarian option, try this kale salad with butternut squash.
Related: A guide to runner’s nutrition
3. Protein
After growing a baby for 9 months and then supplying it with protein-rich breast milk, it’s necessary to replenish your own reserve.
After all, protein is the foundation for your body’s enzymes, hormones, and body tissue. Aim for five to seven servings of quality (preferably organic) protein every day.
Some good sources of protein-rich food include: chicken, seafood, beans, eggs, soy, oats, broccoli, Greek yogurt, lean beef, tuna, quinoa, whey protein, lentils, turkey, fish, Brussel sprouts, seeds, nuts.
Related: Postpartum Running Plan
Protein-rich postpartum meal plan:
- For meat-eaters, try this pumpkin sausage soup or other meat-centric recipes.
- For a vegetarian option, try this Greek quinoa salad or other veggie-heavy meals.
- Also, check out these delicious smoothie recipes for a dose of protein and calcium.
Do not be afraid to eat. You’re doing a ton and your body needs quality fuel to be a badass. Don’t drain those reserves.
Meal Plan Post Pregnancy
Here are some tips to successfully navigate the infant stage while also building the best postpartum meals for a healthier you. Your body will heal and will feel ready to run again before you know it.
1. Prioritize nutrient-dense foods
As we talked about before, keep a close eye on your iron, calcium, and protein intake. Refer to Chelsea and Betsy’s comprehensive resources for recipes that satisfy this recommendation.
2. Account for breastfeeding
If you’re breastfeeding, ensure your diet includes enough calories and nutrients to support milk production.
Related: 8 Clever Tips for Running While Breastfeeding
3. Make it convenient
The best postpartum meals won’t require a heavy mental load or ingredient list. Cook in batches and store leftovers for quick and easy meals, and keep easy-to-prepare snacks on hand, like fruits, nuts, or yogurt.
4. Be flexible
Like all parts of a Mother Runner’s life, adaptability will serve you well as you devise your post pregnancy diet plan. Don’t be afraid to make adjustments to your meal plan as needed. The most important thing is to enjoy your food and nourish your body.
Find the Best Meals for Postpartum Runners
New moms who are runners need to fuel their bodies properly for both recovery and training. Your postpartum nutrition should focus on iron, calcium, and protein, and build a convenient and flexible meal plan that includes a variety of fruits, vegetables, grains, proteins, and dairy products.
You don’t have to navigate your Mother Runner stage alone. I’d love to help you reach your running goals whether it be to run your first 5k or run competitively! Email me with questions or check out my Coaching Services page!