Pregnancy Nutrition Tips for Biking Mamas

While studying some basic pregnancy nutrition advice I found the following information and made it simple to follow for biking mamas.

B I K E which stands for:

B= Balanced Meals
I= Include Calcium
K= Keep Hydrated
E= Exercise on a Full Stomach

I also included some information on my favorite bike food when you need to supplement whole foods before or after your bike rides.

B= Balanced Meals

Nutrition advice can be so complicated especially when you are pregnant and worried about too much/too little weight gain.

So what foods will help get you get the nutrients that you need for a healthy pregnancy? Here is a sample:

Eggs: High in protein, choline and some even have DHA, an omega 3 fatty acid. Eggs are one of the best nutritional options available because they offer several nutrients and are simple and inexpensive . I eat these most days for breakfast.
Fish: Salmon and Tuna is high in protein and omega 3 fatty acids. Both contain lower amounts of mercury, as compared to other types, but you should still limit your consumption to no more than 2 servings per week.
Whole grains such as oatmeal: High in fiber, vitamin E, B vitamins, selenium, and in oatmeal’s case, iron, as well. Some fortified whole grain products also contain folic acid.
Spinach: High in iron, calcium, vitamin A and folic acid which are all vital during pregnancy.
Nuts: Nuts are loaded with all sorts of nutrients like magnesium, potassium, vitamin E and selenium. Walnuts are high in omega 3 fatty acids. Almonds are a good source of calcium.
Yogurt: High in protein, vitamin D and calcium. Greek yogurt has more protein than most of the others.
Beans: Rich in both protein and fiber. Also good sources of iron, folic acid, calcium and zinc. It’s my excuse to eat at Chipotle.
Peppers: Orange, yellow, red, or green. They offer vitamins, minerals, antioxidants and fiber. Choose organic here if you can afford it.
Meat: Loaded with protein, B vitamins and iron. Beef and pork are also good sources of choline.

Also remember that you need adequate calories for pregnancy and lactation. Some research has shown that a diet with less than 1800 calories will not provide enough energy for you and baby, and this does not include the extra calories for biking!

I= Include Calcium

Adequate calcium is an important aspect of pregnancy. Aim for 3 servings a day of calcium rich foods. It is not the baby who will suffer from the lack of calcium, it is you! During pregnancy the body will draw from YOUR bone calcium stores if the diet is lacking in adequate calcium. Since cyclists are already prone to lower bone density you want to keep your bones strong.

K= Keep Hydrated

The Institute of Medicine recommends that pregnant women drink about 10 cups of fluids daily and women who breastfeed should consume about 13 cups. But, these recommendations do not account for fluids lost during exercise! Cyclists will need to drink extra to compensate for the loss. An extra 2 cups of water should suffice for short rides, but longer rides will require more fluid and the addition of electrolytes.

There are two personal factors that have convinced me to use an electrolyte drink every time I go out and ride. One is the increase in “side stitches” during my pregnancy rides. The added potassium and sodium in electrolyte drinks helps eliminate these vs. when I drink only water. The other factor is leg cramps. While there are a number of things that can causes cramps in pregnancy, two are the shortage of calcium and magnesium.

For those reasons I have been using Skratch Labs on every ride. I alternate between the Daily Electrolyte Mix when I am just out for a spin or easy ride under an hour and the regular Exercise Mix on longer rides. I find the addition of sodium, calcium, and magnesium helps keep me healthy and strong before and after rides. I also love that both mixes include Vitamin C which is beneficial to fight infection, aid tissue repair and healing, and enhance the ability to absorb iron. During the second and third trimester the body has an increased demand for iron.

E= Exercise on a Full Stomach

Never bike on empty stomach. A carb-rich snack about 30 min to 1 hour before your ride and a carb- protein rich snack post ride will help you recover and provide important nutrients to your baby.

This month I received a shipment of the Clif Mojo bars. I have to admit I’m usually not a hug fan of exercise bars but I love these. They really got it right this time around! I found these to be perfect before or after a ride. You can’t go wrong with any of the dark chocolate options.

While riding I always take a snack. Personally I prefer chews. They are easy to carry and will provide a good blood sugar punch – if needed. My new favorite are the Pro Bar Bolt Berry Blasts. Honestly I love these just for the taste but you’ll be happy to learn they are also a good source of B Vitamins and Electrolytes.