Today we explore sport and pregnancy. How should athletes eat during pregnancy? Which foods matter, which should be avoided, and can you maintain sports performance?

Read on for the answers.

Which Exercise Can You Do During Pregnancy?

During pregnancy, the body undergoes many changes, affecting people differently. Unless there is a high-risk situation, ordinary daily life and appropriate physical activity can support quality of life.

Unless your obstetric clinician advises otherwise, physical exercise is encouraged. The benefits of activity include less pain, a healthy weight, reduced gestational diabetes risk and increased endorphin release.

Consider the exercise type practised before pregnancy. Starting running for the first time may be inappropriate, while existing runners may continue with guidance. Listen to your body, monitor heart rate and avoid overexertion. Have training supervised and adapted as pregnancy progresses, considering additional demands from work, stress and family.

The approach aerobic exercise with low impact allows intensity control throughout pregnancy. An elliptical trainer maintains fitness while limiting impact, as do swimming and water-based movement.

Also consider pelvic-floor work, relevant to childbirth and potentially reducing pain and effort. Appropriate mobility exercises stretch muscles and improve flexibility.

Can Sport Pose Risks to the Baby?

Choose exercise with pregnancy safety in mind. Avoid fall-risk and contact sports or objects that could strike you.

Running involves impact. Existing runners may need to reduce intensity later in pregnancy and support pelvic-floor strength.

Monitor heart rate and body temperature. Avoid intense exercise in heat because body temperature already changes through pregnancy metabolism and rises further with exertion.

From the second trimester, plasma volume can increase by 50%, lowering haemoglobin concentration. Appropriate blood monitoring and supplementation when needed matter.

What Should Pregnant Athletes Eat?

During pregnancy, adapt nutrition planning to new needs, considering age, weight, height, muscle mass, body fat and activity, alongside gestational week. Individualisation is essential.

Alongside nutrient needs, address digestive problems, dehydration, heartburn, constipation and fatigue during pregnancy.

To support sport and pregnancy, adequate fat and carbohydrate intake should support gestation and provide enough energy for activity.

During the second and third trimesters, calorie needs rise for the mother, growth of the baby and preparation for breastfeeding.

Maintain good hydration throughout the day and support exercise with an isotonic drink if needed for electrolyte balance.

Within a varied diet, avoid certain foods and take care when eating out.

Foods to Avoid During Pregnancy

Raw meat. Consider the risk of toxoplasmosis. Choose cooked meat and avoid uncooked cured products such as ham, salami and refrigerated pâté. If you enjoy cured ham, discuss immunity and food safety with your clinician. Cooking above 70ºC throughout the product provides a safer preparation method. Keep cooking for at least 2 minutes at the centre. This thorough heat treatment also matters for dishes such as carpaccio and tartare, which should be avoided raw. Use proper cooking rather than assuming domestic freezing makes these foods safe.

Raw fish carries Anisakis risk. Cooking or suitable freezing for at least 5 days is needed for parasite control. During pregnancy, avoid sushi and other raw-fish dishes.

Large fish such as tuna, swordfish and pike accumulate more mercury.

Eggs that are raw or undercooked, including homemade mayonnaise using them.

Unpasteurised dairy, including raw milk and cheeses made from raw milk, due to listeriosis or salmonellosis risk.

Coffee: reduce intake and avoid exceeding 200 mg caffeine daily. The approximate caffeine quantities quoted here are 105 mg per coffee, 10 mg per tea and 40 g dark chocolate providing 194 mg. Also check during-exercise fuel because many gels and sports products contain caffeine.

Alcohol: avoid entirely.

How Much Weight Should Be Gained During Pregnancy?

Expected weight gain varies with starting weight:

Normal weight: 9-12 kg.
Underweight: 12-15 kg.
Overweight: approximately 9 kg.

Nutrients for Pregnant Athletes

Important nutrients for a pregnant athlete include the following for their nutritional roles:

Folic acid is a B vitamin involved in forming neurotransmitters, red blood cells and DNA. During pregnancy it is essential for preventing neural-tube defects. Sources include leafy greens, pulses, avocado and nuts. It is important to continue folic acid supplementation through the first trimester.

Calcium comes from cow’s milk and fish such as sardines, almonds and tofu.

Essential fatty acids support foetal growth and development and provide energy for the mother. Include nuts, extra virgin olive oil and sardines.

Iron: low iron can affect pregnant athletes. Sources include red meat, egg yolks, pulses and fish. Support absorption with vitamin C from citrus fruit, broccoli or tomatoes.