• One serve of most protein powders is 25-
30g
Protein powders can be useful during
pregnancy to support the increased
requirements and tissue development, but
they are not essential. It is important to
note that not all powders are created equal,
and trusting the brand used, as well as
reading and interpreting the nutrition label,
is essential in understanding the ingredients
within the product and if it is right for you.
Clients should opt for brands that don’t
contain artificial sweeteners, fillers or
stimulants.
Alcohol
When it comes to alcohol during pregnancy,
there is no safe limit. The National Health
and Medical Research Council, Australia’s
peak body on developing national health
advice, recommends that for women
who are pregnant, planning pregnancy or
breastfeeding, not drinking alcohol is the
safest option. This is because no amount
of alcohol has been proven as safe. The
evidence is clear: alcohol causes birth
defects. All alcohol crosses the placenta,
increasing the risk of miscarriage, stillbirth,
premature birth, low birth weight, birth
defects and brain conditions.
Soft drinks
I recommend clients avoid soft drinks
completely. While there are not a great deal
of studies looking at soft drink and pre-natal
women, the effects of excess sugar in any
individual are well known. It goes without
saying that these types of beverages are
high in energy and sugar yet lacking in
nutrients. A refreshing low-sugar alternative
for those used to cracking open sweetened
sodas could be chilled mineral or sparkling
water with freshly squeezed lime, lemon or
grapefruit, or even flavoured magnesium
powder.
Water
Your body is approximately 60% water, with
the brain being made up of ~70% water.
Inadequate water intake affects optimal
functioning and can lead to digestive
problems, constipation and weight gain. If
you aren’t adequately hydrated, you may
consume more calories and confuse thirst
with hunger. This is because our thirst and
hunger receptors are controlled by the same
part of our brain, namely the hypothalamus.
I recommend pregnant clients consume
a minimum of 2-2.5L of water per day, and
more on training days or if they live or work
in a hot environment. Pre-natal women
have the urge to go to the bathroom more
regularly, so it helps to try and get at least
half of their intake in before lunchtime, both
to ensure that they meet their quota, and to
help limit sleep disturbances through night time trips to the bathroom.
Sound nutrition can assist greatly in promoting a happy, healthy
pregnancy, and in post-natal recovery. Regardless of where your
clients are at with their pre-natal nutrition, it is never too late to start
eating and drinking well.
Brooke Turner
Brooke is a nutritionist, exercise scientist, personal
trainer, writer, presenter and mother of two with over
ten years’ experience in the health and fitness industry.
Brooke’s programs include her six-week STRIVE program
and Happy, Healthy Pregnancy eGuides. Brooke is a
believer in striving for a balanced approach to health and fitness and aims
to inspire and empower others to see that healthy active living need not be a
hindrance but a habit.
NETWORK SUMMER 2019 | 25