This article highlights what you should and shouldn’t be eating and
tips from the pros when it comes to fuelling your #running and your
health during #pregnancy. As always, if you have additional
questions, concerns, and so on, turn to your doctor for more
personalized and exact advice.
Here’s a brief glance into Pregnancy: Typical #gestation takes
40 weeks but ranges from as few as 259 days to as many as 294 days
(37–42 weeks). The 40 weeks of pregnancy are divided into three
trimesters. These last about 12–13 weeks each (or ~3 months).The first runs from 0-12 weeks. The second trimester runs from weeks 14–27 (months 4–6),
and the third and final trimester runs from 28–40 weeks (months 7–9).
#Running during pregnancy is neither
impossible nor easy and predictable. Luckily, during the first
trimester, your gait and your weight is unlikely to change considerably
(weight gain during the first trimester ranges from negligible to a few
pounds), so many runners don’t complain (yet) of the backaches or
misalignment problems common before delivery. But while you might look
good as you cruise along during the first trimester, you also might have
to deal with other unforeseen symptoms, such as extreme fatigue, nausea
and #morningsickness, food cravings or aversions, mood
swings, constipation, frequent urination, and other pleasant side
effects. Any of the above can affect your daily schedule, energy
availability, and overall willingness to get out of bed in the first
place let alone lace up your running shoes.
Pregnant runners suffering from morning sickness (according to The
American College of Obstetricians and Gynaecologists, 70 to 85 percent
of pregnant women experience it during the first trimester) and poor
fuel intake due to food aversions need to be diligent about getting in
enough energy and nutrients to fuel sport, self, and baby. Luckily,
during the first trimester, most women only need a moderate increase of
100–300 calories per day—the equivalent of a bowl of cereal with skim
milk. For runners struggling to increase food intake, try eating smaller
nutritious meals and snacks throughout the day to add in a few extra
calories here and there. If solids don’t appeal to you, consider fruit
smoothies or shakes with whey protein for additional calories and
nutrients.
During all of pregnancy, nutrition is of utmost importance. Tama
Bloch, RD, LD, a prenatal nutrition expert recommends
all expectant mothers–and especially those runners who tend to have
lower stores of vital nutrients like iron–should talk to their doctor
about the need to supplement their diet with a prenatal vitamin. In
general, most all pregnant women need to be taking a daily prenatal
vitamin due to the need for folic acid alone.
#Folic acid: Also known as folate, this vital nutrient
is a B #vitamin that may help prevent major birth defects known as neural
tube defects. Since it can be difficult to get the recommended amount
of folic acid from food alone (you need at least 400mcg/day before
conceiving and 600mcg/day during pregnancy), it is recommends all women
who are pregnant or might become pregnant take a daily vitamin
containing adequate #folicacid. It’s important to take in adequate folic
acid before and during early pregnancy to prevent neural tube defects
so don’t wait to start supplementing until you are 100 percent certain
you are expecting.
Iron: Given the fact that you are female and a runner,
you already know you might be at risk for low levels of this vital
nutrient, essential for maintaining energy levels because iron is needed
for red blood cell health and transport of oxygen to organs and
tissues. During pregnancy, your iron needs increase greatly, and during
the first two trimesters of pregnancy, iron-deficiency #anaemia can
increase the risk for preterm labour, low #birthweight #babies, infant
mortality, and can even predict iron deficiency in infants after four
months of age. The good news is that most all prenatal supplements
contain adequate iron (your basic need is 27mg/day). To further boost
this intake, it is recommended pairing iron-fortified foods with a side
of vitamin C-rich foods (vitamin C and iron have a relationship similar
to that of calcium and vitamin D). If you are suffering from
iron-deficiency anaemia, talk to your doc about whether you need to
supplement even further, as some women have found that they need
60mg/day to resolve the anaemia.
#Fibre and fluids: Prior to becoming a mother runner,
you may not have given much thought to your overall consumption or
timing of fibre and fluids. It’s time to think twice. During pregnancy,
hormones cause a slowing of the digestive system, and you may find
yourself, "running on full" many hours after eating a meal. In the
fight against constipation, fiber, warm liquids, and extra water are
your allies. Warm liquids (such as hot water with lemon) can help to get
things going–just remember to give yourself extra time to use the
facilities before heading out the door. The fact that you now have a
tiny person pressing against your bladder may call for you to plan your
route around rest stops, but being well-hydrated is important for your
health and baby’s health, too.
Vitamin D and calcium: You know that you need calcium
and vitamin D daily, but did you know that your needs increase greatly
during pregnancy? Your future #Olympian is essentially starting from
scratch and needs calcium to build every single tiny bone in his or her
body. If you don’t take in extra, he or she will simply borrow from your
stores and leave you somewhat depleted and at risk for injury. Aim to
take in at least 1000 mg/day either from supplements or better yet from
calcium-rich foods, such as milk, yogurt, and calcium-fortified foods.
Vitamin D is also essential for baby’s development, and more and more
research suggests that this nutrient does more than help bones and teeth
to grow. it has been
found that maternal vitamin D status was related to children’s strength
later in life. The researchers found that mothers who had high levels
of vitamin D had children with much higher grip strength compared with
the children of mothers who had low vitamin D levels. The investigators
also found a small but significant link between mothers with high
vitamin D levels and children with increased muscle mass. So if you
really are hoping for a future Olympian, think twice before skipping out
on vitamin D-rich foods like fortified dairy and cereals.
Finally, now that you know which nutrients to hone in on, don’t forget which foods to steer clear of.
- Say goodbye to your #caffeine -laced chews and gels, as you’ll want to
reduce your caffeine intake (most experts recommend <200mg/day) for
the next 9 months.
- Per the Dietary Guidelines (and if you ask most any doctor,
anywhere) drinking during pregnancy, especially in the first few months
of pregnancy, may result in negative #behavioural or #neurological
consequences in the offspring. No safe level of alcohol consumption
during pregnancy has been established.
- While fish can be rich in lean protein and all-important omega-3
fatty acids, some varieties are high in #mercury and should be avoided.
Instead of shark, swordfish, king mackerel and white
(albacore) tuna (the latter of which should be limited to 6 oz a week),
choose shrimp, salmon, catfish, and pollock.
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