I’m not running Boston this year, but
it has nothing to do with fear, finances, or securing a qualifying time.
It has everything to do with the fact that I’m gearing up to give birth
at the end of March, and apparently, running a marathon two weeks after
delivery is not advisable. Who knew? And while I’m personally closer to
the end of this journey than the beginning (thank goodness!), here are
some tips if you’re tackling the idea of becoming a mom or going through
the ups and downs of the first trimester.
This article highlights what you should and shouldn’t be eating and
tips from the pros when it comes to fueling your running and your
health during the first trimester. As always, if you have additional
questions, concerns, and so on, turn to your doctor for more
personalized and exact advice.
Here’s a brief glance into Pregnancy 101: Typical gestation takes
40 weeks but ranges from as few as 259 days to as many as 294 days
(37–42 weeks). The 40 weeks of pregnancy are divided into three
trimesters. These last about 12–13 weeks each (or ~3 months). This
article focuses on the first trimester, which runs from weeks 1–13
(months 1–3). The second trimester runs from weeks 14–27 (months 4–6),
and the third and final trimester runs from 28–40 weeks (months 7–9).
Speaking from experience, running during pregnancy is neither
impossible nor easy and predictable. Luckily, during the first
trimester, your gait and your weight is unlikely to change considerably
(weight gain during the first trimester ranges from negligible to a few
pounds), so many runners don’t complain (yet) of the backaches or
misalignment problems common before delivery. But while you might look
good as you cruise along during the first trimester, you also might have
to deal with other unforeseen symptoms, such as extreme fatigue, nausea
and vomiting (morning sickness), food cravings or aversions, mood
swings, constipation, frequent urination, and other pleasant side
effects. Any of the above can affect your daily schedule, energy
availability, and overall willingness to get out of bed in the first
place let alone lace up your running shoes.
Pregnant runners suffering from morning sickness (according to The
American College of Obstretricians and Gynecologists, 70 to 85 percent
of pregnant women experience it during the first trimester) and poor
fuel intake due to food aversions need to be diligent about getting in
enough energy and nutrients to fuel sport, self, and baby. Luckily,
during the first trimester, most women only need a moderate increase of
100–300 calories per day—the equivalent of a bowl of cereal with skim
milk. For runners struggling to increase food intake, try eating smaller
nutritious meals and snacks throughout the day to add in a few extra
calories here and there. If solids don’t appeal to you, consider fruit
smoothies or shakes with whey protein for additional calories and
nutrients.
During all of pregnancy, nutrition is of utmost importance. Tama
Bloch, RD, LD, a prenatal nutrition expert who worked on the development
of the Similac® Prenatal and Breastfeeding Supplement, recommends
all expectant mothers--and especially those runners who tend to have
lower stores of vital nutrients like iron--should talk to their doctor
about the need to supplement their diet with a prenatal vitamin. In
general, most all pregnant women need to be taking a daily prenatal
vitamin due to the need for folic acid alone.
Folic acid: Also known as folate, this vital
nutrient is a B vitamin that may help prevent major birth defects known
as neural tube defects. Since it can be difficult to get the
recommended amount of folic acid from food alone (you need at least
400mcg/day before conceiving and 600mcg/day during pregnancy), ACOG
recommends all women who are pregnant or might become pregnant take a
daily vitamin containing adequate folic acid. It’s important to take in
adequate folic acid before and during early pregnancy to prevent neural
tube defects so don’t wait to start supplementing until you are 100
percent certain you are expecting.
Iron: Given the fact that you are female and a
runner, you already know you might be at risk for low levels of this
vital nutrient, essential for maintaining energy levels because iron is
needed for red blood cell health and transport of oxygen to organs and
tissues. During pregnancy, your iron needs increase greatly, and during
the first two trimesters of pregnancy, iron-deficiency anemia can
increase the risk for preterm labor, low birthweight babies, infant
mortality, and can even predict iron deficiency in infants after four
months of age. The good news is that most all prenatal supplements
contain adequate iron (your basic need is 27mg/day). To further boost
this intake, Bloch recommends pairing iron-fortified foods with a side
of vitamin C-rich foods (vitamin C and iron have a relationship similar
to that of calcium and vitamin D). If you are suffering from
iron-deficiency anemia, talk to your doc about whether you need to
supplement even further, as some women have found that they need
60mg/day to resolve the anemia.
Fiber and fluids: Prior to becoming a mother
runner, you may not have given much thought to your overall consumption
or timing of fiber and fluids. It’s time to think twice. During
pregnancy, hormones cause a slowing of the digestive system, and you may
find yourself, ahem, "running on full" many hours after eating a meal.
In the fight against constipation, fiber, warm liquids, and extra water
are your allies. Warm liquids (such as hot water with lemon) can help to
get things going--just remember to give yourself extra time to use the
facilities before heading out the door. The fact that you now have a
tiny person pressing against your bladder may call for you to plan your
route around rest stops, but being well-hydrated is important for your
health and baby’s health, too.
Vitamin D and calcium: You know that you need
calcium and vitamin D daily, but did you know that your needs increase
greatly during pregnancy? Your future Olympian is essentially starting
from scratch and needs calcium to build every single tiny bone in his or
her body. If you don’t take in extra, he or she will simply borrow from
your stores and leave you somewhat depleted and at risk for injury. Aim
to take in at least 1000 mg/day either from supplements or better yet
from calcium-rich foods, such as milk, yogurt, and calcium-fortified
foods. Vitamin D is also essential for baby’s development, and more and
more research suggests that this nutrient does more than help bones and
teeth to grow. A recent study
found that maternal vitamin D status was related to children’s strength
later in life. The researchers found that mothers who had high levels
of vitamin D had children with much higher grip strength compared with
the children of mothers who had low vitamin D levels. The investigators
also found a small but significant link between mothers with high
vitamin D levels and children with increased muscle mass. So if you
really are hoping for a future Olympian, think twice before skipping out
on vitamin D-rich foods like fortified dairy and cereals.
Finally, now that you know which nutrients to hone in on, don’t forget which foods to steer clear of.
Until next time, happy running and gestating!
