Network Magazine Summer 2019 | Page 25

• 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