Pregnant moms focus on following a healthy diet. Eating right is extremely important during pregnancy so that both you and your baby get all the essential nutrients and vitamins needed. Being pregnant doesn’t mean that you have to let go of your workout routine. Most moms stay physically active towards the end of their pregnancy unless their doctors advise otherwise. However, make sure you consult with your doctor first before you start any fitness routine. If you are a pregnant mom who works out, you need carefully planned workout snacks while you’re expecting. Continue reading our post as we list down simple and healthy pre and post-workout snacks for pregnant women.
Pregnancy changes your body. You might notice that you get easily exhausted after a workout, especially if you are exercising on an empty stomach. Pre-workout snacks that are packed with complex carbohydrates help in the slow release of energy. Unlike saturated fats and refined sugars that provide quick energy only for a short while, they provide you with energy during your workout. Below we list down 5 pre-workout snacks perfect for expecting mums.
1. Greek Yogurt With Fruits
If you don’t want to have fruits, you can also pair it with granola that is free from refined sugars. Add some nuts and a drizzle of honey for a healthy and yummy snack.
2. Soaked Nuts With Milk
Soak some nuts overnight in a glass of water. Almonds are rich in good fats and provide essential nutrients during pregnancy. It also improves your heart health and regulates blood sugar levels (1). Soak 5 to 7 almonds overnight and have it with a glass of milk the next morning to stay hydrated and energetic during your workout.
3. Fruit Medley With Sunflower/Pumpkin Seeds
Prepare a bowl of chopped fruits using fresh seasonal fruits that are available in the market. Fruits are packed with nutrients and minerals and provide a good source of energy. In a small bowl, add sliced bananas, frozen blueberries, kiwis, and other fruits. Sprinkle with some sunflower or pumpkin seeds on top.
4. Avocado Lemon Toast
Rye and multigrain toast contain complex carbohydrates whereas avocados are rich in healthy fats, fiber, folate, copper, vitamin A, vitamin E, vitamin C, and vitamin B-6 among others (2). Mash the avocado in a bowl. Mix 1 teaspoon of lemon juice and ¼ of lemon zest. Spread the mix on a toast.
5. Baked Sweet Potatoes
Sweet potatoes can be a healthy snack option as it helps maintain blood pressure levels, improves digestion by preventing constipation, and boosts immunity. They contain essential vitamins and minerals such as B vitamins, calcium, potassium, folate, and magnesium (3).
Post-workout snacks are just as important to keep your energy levels up after a good workout. Below we list down 3 post-workout snacks for pregnancy.
1. Dried Fruits And Nuts
A crunchy snack such as some dried fruits and nuts can help replenish the energy after a workout. This simple snack takes no effort to prepare and makes for a yummy snack.
2. Cottage Cheese With Crackers
Soft cheeses are avoided by pregnant women as they are made with unpasteurized milk. But low-fat dairy products made with pasteurized milk such as cottage cheese are safe to consume during pregnancy (4). You can pair it with crackers or eat it with sliced mangos and bananas as a healthier snack option.
3. Fruit Smoothies
Smoothies are a great option for post-workout snacks as they provide both hydration and nutrition. Prepare a smoothie with your favorite fruits by adding your choice of milk or yogurt. You can also add chia seeds for its nutritional value and coconut water for electrolytes.
Pre and post-workout snacks can help you fuel up when you’re actively working out during your pregnancy so that you don’t feel tired midway or after your exercise. These snacks are not just for workouts, but are perfect for when you crave a yummy snack during the day or at bedtime.