Pre-Workout Pregnancy Diet for Expectant Mums

Following proper diet and hydrating your body before, during and after fitness workouts is essential during pregnancy. If you are planning to continue yoga, cardio or walking during pregnancy, then it is necessary to have little alterations in your food diet to effectively exercise and combat pregnancy symptoms.

Pregnancy diet needn’t be boring or affecting your workout regime. Below tips can help you manage pregnancy symptoms like morning sickness, heartburn or indigestion from interfering with your fitness sessions:

  • Do not eat right before workout, even if it is a light-on-the-stomach snack. Give some time for your body to process the food. You can have snacks 30 minutes before workout and one hour if you are experiencing nausea and morning sickness.
  • Include carbohydrate snacks before workout instead of high fibre, protein or fat rich food items as they slow the digestion process. This in turn causes cramping, indigestion or heartburn during workout.
  • You can have around 120 ml of fruit juice (4 oz) or 230 ml of milk (8 oz) half an hour before your workout session or walking. However, it is necessary to keep your body hydrated by drinking at least half liter of water in a 30-minute workout.
  • You can include fruits as pre-workout snack because it is rich in carbohydrates and water. If you are into prenatal yoga, avoid high acid foods, carbonated drinks etc., to avoid heartburn, indigestion and nausea. Ask your yoga teacher for better guidance.
  • You can include high water content fruits like watermelon, strawberries, raspberries, apples, blueberries, peaches etc. They serve as good pre-workout snacks for women who follow pregnancy diet.
  • Snacks you can try: have yogurt mixed with berries of your choice, fruit punch, whole grain crackers, sports energy drinks, fruit salad etc.


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