The Role of Diet in Exercise during Pregnancy

When you are pregnant, your baby requires nutrients to grow and develop which it gets from you, the mother. This is why it is important to ensure you are getting enough nutrient rich foods to keep you and your baby healthy.

If you are exercising throughout pregnancy, it is even more important to ensure you have a healthy balanced diet.

Here’s why:

  • Energy for Workouts: Proper nutrition ensures you have the necessary energy to sustain your exercises.
  • Muscle Repair & Growth: Protein-rich foods aid in muscle recovery post workouts.
  • Maintaining Healthy Weight Gain: While weight gain is expected during pregnancy, a balanced diet ensures it stays within a healthy range, making it easier to return to pre-pregnancy weight post birth.

Dietary Tips for Exercising Expectant Mothers

  1. Stay Hydrated: Pregnant women need at least 2.2L of fluids per day, even more if you are exercising or live in a hot climate.
  2. Consume Enough Protein: Foods like lean meats, tofu, beans, and lentils support muscle health.
  3. Don’t Skip on Carbs: You need lots of energy when you are pregnant, let alone exercising during your pregnancy. Carbohydrates are the primary energy source when working out. Try and get most of your carbs from whole grains, fruits, and veggies.
  4. Fats are Essential: But go for the good ones – think avocados, nuts, and olive oil.

While exercise is invaluable during pregnancy, it’s essential to ensure your diet supports your physical activities. Eating nutrient rich foods and exercising regularly will help pave the way for the healthiest journey for both you and your baby.


Ready to embrace a healthier journey for both you and your baby? 

Dive into our specialised pre and postnatal exercise programs at Strong By Alex.