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Workouts, recipes, health, and pregnancy tips for your healthiest pregnancy

7 Healthy Foods to Eat Before and After Exercising During Pregnancy

Posted on 18 April 2017

The food you eat during pregnancy is important because this where your baby mainly gets the essential nutrients for growth while he/she is in your tummy. This is why almost everyone will tell you to eat twice as healthy when you are pregnant. Exercise is also important during pregnancy, and staying physical is one way to stay healthy and to up your chances of having a complication-free birth.

When you are pregnant and continue to exercise, your body requires a different set of nutrients to stay strong, active and healthy. Your doctor may tell you to lay off the energy drinks in the mean time, so you will need alternatives to stay energized and ready to work out. Here are 7 healthy food to eat before and after your exercise during pregnancy.

sprouts and legumes to eat before a workout during pregnancy

1. Sprouts and legumes

Sprouts and legumes are highly nutritious snacks and very good for pregnant women who exercise. They are rich in complex carbohydrates which break down more slowly and therefore can give you more energy for a longer time than processed foods. They are also rich in proteins, fiber, vitamins K and C, and minerals.

sweet potatoes for workout snack during pregnancy

2. Small sweet potato

Small sweet potatoes are rich in beta-carotene which acts as a protection for the body from free radicals that may be accumulated during a workout. They are also a good source of carbohydrates, vitamin D, and potassium which will help regain your energy after your workout. Eat sweet potatoes after your exercise routine for better recovery.

fruit smoothie pre workout snack during pregnancy

3. Fruit smoothies

For a pre-workout snack, fruit smoothies are fast and easy to prepare, and also light on the stomach before you exert yourself during exercise. Fruits such as banana, mango, watermelon, and pineapple are rich in carbohydrates that can supply energy to your body during your workout. 

dried fruits and nuts pre workout snack during pregnancy

4. Dried fruits and nuts

After your workout, it can be helpful to munch on some dried fruits and nuts. This crunchy snack is a good source of protein which is needed to replenish the energy you lost during your workout. It is also packed with simple carbohydrates that can be a good source of muscle glycogen. Plus, dried fruits and nuts are yummy.

cereal and milk good pre workout snack during pregnancy

5. Cereal with Milk

Milk and cereal is a good post workout snack since it is packed with protein, fiber, carbohydrates, and calcium that can help with muscle and energy recovery. You can add fruits such as berries, apple, and nuts for flavor and extra nutrients.

fresh juice for a workout snack during pregnancy

6. Orange Juice

Not only is it sweet and refreshing, but orange juice is a perfect post-workout beverage because it replenishes the fluids you lost during your exercise. It is important for your body to replenish the fluids to avoid dehydration or weakness, especially if you sweat a lot after your workout. Orange juice is also a great source of potassium and vitamin D that supplies and replenishes energy.

oatmeal post-workout snack during pregnancy

7. Oatmeal

Oatmeal is well-known to be packed with minerals and nutrients that are perfect for pregnancy and for a pre-workout snack. It is light on the stomach, easy to prepare, and easy to digest. It also has essential vitamins and minerals that are needed to rebuild muscles worn down during exercise.



Pregnant women with no complications are strongly advised to maintain their physical activity and continue their exercise regimen. You can seek help from a professional or trainer to give you the appropriate exercise routine.

Exercising on a rowing machine can be good to keep your upper body muscles strong, machines like treadmills and stair steppers are perfect for building leg strength, and classes like Pilates and Yoga can keep your muscles lean and strong from head to toe. However you choose to exercise, make sure you fuel up the right way with some of these options!


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