If you're used to leading an active lifestyle, you may wonder what adjustments need to be made when growing a baby. After all, pregnancy comes with a number of physical and mental adjustments that will require making some adjustments to your normal exercise routine. And it's important not to compare how pregnancy affects your active lifestyle versus how it affects someone else. We're all different!
Pregnancy puts a lot of extra demands on the body. It requires more calories and nutrients to support healthy development and energy stores, especially when you're physically active. If you've been used to an athletic lifestyle, that's great! Just be sure to incorporate the extra fuel your body, and growing baby, require to keep moving as much as you'd like to. In my latest article, we discuss recommendations for supporting physical activity and a healthy pregnancy. | | | Increase Calories A pregnant woman requires more fuel, especially one that's also used to being regularly physically active. Without enough fuel, it's difficult to gain weight, provide energy for your baby, and feel like moving your body as much. So how many extra calories do pregnant athletes need? Aim for an additional 300 calories per day to support energy and healthy weight gain, especially as you progress into your third trimester. This could be as simple as adding one snack to your day, such as a smoothie, yogurt bowl, or apple slices with almond butter and a small handful of dark chocolate chips. | | Boost Protein As an athlete, you're probably already in tune with your protein intake, but these needs increase during pregnancy. The International Society of Sports Nutrition recommends between 1.4-2.0 grams of protein per kg body weight for athletes depending on activity type, which can translate to pregnant athletes. For a 140-pound woman, this is 89-127 grams. Sources of protein include lentils, beans, fish, eggs, tofu, lean meats, cheese, nuts, and poultry. If you're finding it difficult to consume adequate protein from animal sources due to food aversions, aim to include a variety of different plant-based protein sources to get a good mix of amino acids. | | | Focus on Healthy Fats Include plenty of omega-3 fats from low-mercury fish like salmon, walnuts, flaxseed, chia seeds, and supplementation as needed. Foods rich in healthy fats can help promote healthy weight gain and also help you meet your energy goals, especially if you're going through periods of low appetite or nausea. DHA is also essential for a baby's brain development. In fact, DHA begins to accumulate quickly and be stored in a baby's brain from the third trimester of pregnancy through the second year of their life. | | | Choose High-Fiber Carbs Many women crave refined carbs during pregnancy. While honoring your cravings for these foods, it's also important to prioritize complex carbs that provide fiber. Many pregnant women struggle with constipation throughout pregnancy; getting adequate amounts of fiber daily can help combat these issues. Examples of carbohydrates rich in fiber include fruits, vegetables, legumes, and whole grains, such as whole wheat, brown rice, quinoa, oats, barley, and millet. | | |
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