Angie Pirtle's Guide to a Fit Pregnancy

This is week number 19 and the weeks are passing quickly.  This was not one of my best weeks as far as exercise but I kept a clean diet.  The days that I could have made time to exercise I  found myself on the couch.  I had a week of low energy and  trained a lot of clients which left me tired at the end of the day.  Today is Sunday and the start to a new week and I am going to pull it together.  The  one day of exercise I did  was a 20 min interval run on the treadmill with my top speed at 6.5.  I followed my run with a full body weight training circuit including core training.

Last week I wrote in detail about the protein powder supplementation that I use in my diet and today I want to write about the role protein plays in a pregnant and non pregnant diet.

Protein plays an extremely important part in pregnancy and the development of your baby. The amino acids which make up protein also form the basic building blocks of your body’s cells which in turn also form the building blocks of your baby’s body too.   A diet low in protein can result in low birth weight.

During the second and third trimester is when you should make sure your protein levels are where they should be, especially as this is when your baby will be growing it’s fastest and that means placing more demand on you. It is recommended that you get about 70grams of protein a day.

Protein is also very important for maintaining and building lean body mass.  A lack of quality protein will result in the loss of muscle tissue, muscle tone, a reduced immune system, slower recovery and a lack of energy. If your goal is to put on muscle and increase strength or even reduce body fat, while keeping definition and tone, extra protein from high quality sources is an absolute must.  This is important pregnant or not pregnant.

The best sources of complete protein are found in animal foods such as meat, fish, shellfish, poultry and dairy.
Eggs are the best source of protein as they contain the highest amount of essential amino acids. Fish is the next best source and is then followed by meat, milk, soy beans, oatmeal, rice, peas, lentils, and kidney beans.  If you are not getting your protein from food that is why you need a protein supplementation.   There are lots of different kinds of protein supplementation on the market make sure to ask a professional which protein powders are best for you.

I enjoy sharing my journey and next week will be sharing more diet and exercise tips.  I see my doctor tomorrow for my 20 week ultrasound.  I will be posting pics and weight gain at the half way point in next weeks blog also.

Angie Pirtle

Emerge Fitness Training

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