7 Healthy Foods to Eat Before and After Exercising During Pregnancy - Mumberry

7 Healthy Foods to Eat Before and After Exercising During Pregnancy

You know the importance of exercise during pregnancy, but are you eating enough calories to have good workout?  Not only that,  will the foods your eating help you recovery quickly? Today I’m outlining Healthy Foods to Eat Before and After Exercising During Pregnancy

Why is Exercise during pregnancy important

Exercise is especially important during pregnancy.  Staying fit is one way to stay healthy, reduce pain, increase flexibility, lower blood pressure and to up your chances of having a complication-free birth.  However, there are some exercises you should avoid during pregnancy


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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, and caffeine during pregnancy should be limited, so you will need alternatives to stay energized and ready to work out.

Best Healthy Foods you should eat before a workout when pregnant

oatmeal post-workout snack during pregnancy


Oatmeal is packed with minerals and nutrients that are perfect for pregnancy and are ideal 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.



fruit smoothie pre workout snack during pregnancy

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. 

Recommended Smooth Recipes:

dried fruits and nuts pre workout snack during pregnancy

Healthy Foods you should eat after a workout when pregnant

sprouts and legumes to eat before a workout during pregnancy

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

Sweet potatoes

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.

dried fruits and nuts pre workout snack during pregnancy

 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

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. 

Try Almond milk instead of dairy milk.  It adds up to 395mg of muscle building protein per serving and only 28 calories.

almond milk nutrition

Fresh fruits such as blueberries, apples, or dates for fiber and nuts for flavor add extra nutrients.

fresh juice for a workout snack during pregnancy

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.

In Closing

Pregnant women with no complications are strongly advised to maintain their physical activities.  Exercises such as Pilates and Yoga can keep your muscles lean and strong from head to toe. However you choose to exercise, make sure you fuel before and after exercising up the right way with some of these options!

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