Pregnancy is a time of growth and development, making health and nutrition a top priority. While some supplements can be helpful during pregnancy, many may cause dangerous side effects in both the baby and the mother. Generally, pre-workouts enhance energy levels, reducing the likelihood of skipping workouts when motivation is low.
Risk of Taking Pre-workout During Pregnancy
1. High caffeine content
Excessive caffeine intake during pregnancy has been connected to an increased risk of preterm birth and can lead to issues in the baby.
2. Increase Heart Rate and Blood pressure
It is said that it can increase your heart rate and blood pressure due to certain ingredients such as stimulants and vasodilators.
3. Dehydration
Consuming pre workout can lead to dehydration as supplements often contain diuretic ingredients that cause dehydration which can further lead to complications such as reduced amniotic fluid levels or contractions.
4. Lack of regulations and variability
The supplement industry is less regulated than pharmaceuticals. Pre-workout supplements can vary significantly in their formulations and quality control. The lack of standardization makes it tough to ensure the safety and efficacy of these supplements during pregnancy.
Supplements Which You Can Take During Pregnancy
During pregnancy, macronutrients intake needs grow significantly. Macronutrients include carbohydrates, proteins, and fats, vitamins
- Folic acid
400 micrograms of folic acid tablets every day before you’re pregnant and until you’re 12 weeks pregnant. Also you can consume green leafy vegetables as it contains folate.
- Vitamin D
10 micrograms of Vitamin D each day is recommended for pregnant women. Also you can consume oily fish such as salmon, mackerel, herring and sardines. Other than that you can also consume eggs and red meat.
- Iron
The recommended intake of 27 milligrams iron per day is suggested and advised. Consume lean meat, green leafy vegetables, dried fruit and nuts for iron.
- Vitamin C
Consume oranges, red and green peppers, strawberries, blackcurrants, potatoes for vitamin c
- Calcium
Consume milk, cheese, yogurt, tofu, soya drinks and fish for calcium.
- Magnesium
Magnesium is a mineral involved in hundreds of chemical reactions in your body. It plays critical roles in immune, muscle, and nerve function.Deficiency in this mineral during pregnancy may increase the risk of chronic hypertension and premature labor.
- Choline
Choline plays a vital role in baby’s brain development and helps to prevent abnormalities of the brain and spine.The current recommended daily allowance of choline during pregnancy (450 mg per day has been thought to be inadequate and that an intake closer to 930 mg per day is optimal instead.
Tips for Staying Active in Pregnancy
1. Walk. Walk. Walk.
Walking is the key. Keep your body moving. Try to walk for at least an hour or two at a time. If not at a stretch, then try to complete during the day. Make sure to wear comfortable shoes before going.
2. Small breaks in between your work
Try to add short breaks if you're working, try to stand and move in every 1 hour. As sitting for longer may make you tired while if you keep a watch on your steps, it will actually boost your mood.
3. Stairs are your best friend
Climbing the stairs is a great activity for strengthening your muscles and improving your balance. If you are on a high floor, try getting out of the lift a few floors early instead.
4. Pay attention to your diet
Include a good amount of nuts, coconut water, and seeds in your diet. Don’t think of skipping meals, or eating less. Make sure you eat a good and right amount of food during the day.
5. Reduce sugar consumption
One of our main enemies is sugar and it can also be one of the main guilty pleasures when pregnant. However, high sugar consumption will most likely lead to extra pounds that will be difficult to shed after your baby is born.
What is Not Safe in Pregnancy?
One thing we know, any supplement that contains caffeine is a no go for pregnant women. Simply because of the amount of caffeine in it, which can put your unborn baby at risk.
It’s safe to say that consuming up to 200mg of caffeine a day is safe for you and your baby. A shot of espresso coffee has 100mg of caffeine while a pre-workout contains 300 mg per serve!
Conclusion:
If you desire to include pre-workout supplements as part of your fitness routine during pregnancy, it is possible. However, it is vital to prioritize safety by selecting one of the pre-workout supplements deemed safe for use during pregnancy and consulting your healthcare provider beforehand.Opting for a safe pre-workout supplement during pregnancy allows you to strike a balance between obtaining the necessary nutrients and avoiding potentially harmful substances. It ensures that you provide your body with the support it needs for energy and athletic performance while safeguarding your and your growing baby's well-being.
