When you become a new mom, everything changes. Like everything.
With your world so turned upside down, it can be easy to put aside your own nutritional needs, but this is a really, really important time to make sure you are getting the nutrients and fuel you need, especially if you are breastfeeding. and / or resume your workouts.
To help you out, we're sharing this guest post on Nutrition for New Moms from Kim Daly Farrell, Certified Health Coach, Former Magazine Editor, Fitness Fanatic, and Mom to Keane and Julia.
Kim has worked for national media including Good Housekeeping, Charm, and Formand leaders in the health and fitness industry, including MyFitnessPal and Fitbit. Currently, she calls the spotlight as CEO and founder of Mom love, a nutrition company for breastfeeding women who want to maximize their fitness gains without sabotaging the safety, health or supply of breast milk. Talk about a Fit Bottomed Mom!
Read on for Kim's top nutrition tips for new moms.
By Kim Daly Farrell
When you are pregnant, everyone likes to remind you of your baby when you lift a fork: "Have some more!" You eat for two! “Beware of the mercury in this tuna - you're eating for two. And even if you had some weird cravings (cheap burritos and chocolate croissants for me), you probably made some really smart choices that helped your body grow into a happy, healthy baby. Good job, mom!
When it comes to the postpartum period however, all of those friendly voices seem to fade away. And there are a lot of conflicting messages about what your body should look like and how you should feed yourself. First off, if you can manage to get three meals and a snack or two in the haze of those sleepless days, you can pat your back.
New moms need to eat
“Getting enough calories and eating on a regular schedule is very important for new moms,” says Shivani Patel, MD, maternal and fetal medicine specialist and assistant professor of obstetrics and gynecology at UT Southwestern Medical Center in Dallas. , in Texas. "Your body needs food to keep up with daily activities and to repair and heal itself after childbirth."
The postpartum period is not the time for strict dieting. Let's take another look at this sentence, because it is important. No matter how many extra pounds you think you might be carrying after childbirth, a new mom needs to eat. Skimping on food will only slow down the hormonal change that allows your metabolism and energy storage processes to return to that state where there is no baby here.
And if you're breastfeeding, not eating enough can sabotage your milk supply - because, yes, you're still eating for two. Research shows that breastfeeding women need to take in around 500 additional calories per day to support breast milk production. “For most moms, the ideal range is 1,800 to 2,200 calories per day,” says Dr. Patel, “and a good chunk of those calories should provide protein.”
Protein is important after childbirth
To make milk for your baby, your body needs around 18 to 25 grams of protein per day, in addition to your regular daily needs. But baby isn't the only one who benefits from the addition of eggs, unprocessed meat, low-fat dairy products, beans and more. vegetable proteins on your plate. Your body also uses this protein to rebuild and repair muscles and other tissues that came into play during your pregnancy. Do you remember your abs? They need protein to replenish themselves.
When you get your OB's thumb to get back to training (which you absolutely should - exercise activates endorphins and other feel-good hormones that can ease the baby blues and prevent anxiety), your needs for protein increases again. To figure out how much you should eat, you'll need to do a little math.
Depending on your age and the intensity of your sweating sessions, you need 0.4 to 0.7 grams of protein per pound of body weight. Suppose you weigh 150 pounds, breastfeed, and do breathtaking workouts, your protein goal might be between 78-130 grams per day. If that sounds like a lot to you, keep in mind that it should be spread over three meals and two snacks, and meat isn't the only source of protein.
“Everyone thinks of meat first,” says Tracy Morris, MS, registered dietitian and senior designer of the nutrition program for Fitbit, “but dairy products, nuts, beans, peas and whole grains are also excellent sources of protein. And for new moms, "Pea protein is particularly good when breastfeeding as it is unlikely to cause digestive problems in the baby, ”she adds.
Moms need other nutrients too
Carbohydrates, fats, and micronutrients like calcium, magnesium, zinc, vitamin B6, and folate are all equally important for lactation right now. And each comes with their own Recommended Daily Allowance, or Dietary Reference Intake (DRI). (Morris made a practical board with daily values for key nutrients on the Fitbit blog.)
But that doesn't mean you have to skip the number crunching meals - that would be unrealistic even if you weren't looking after a demanding baby.
Fortunately, all of the foods you already know are healthy - fruits, vegetables, whole grains, unprocessed protein - provide the vitamins, minerals, and other nutrients your body needs to keep going. And if you just focus on eating more of these, you'll be able to fuel your fitness goals and feed your baby.
Yet the unrealistic word hangs in the air. All of these healthy foods take time and effort - something you'll likely miss out on after changing (at least!) 10 diapers a day. And while they may not be that “good” for you, those packaged bars and pre-portioned snacks can be hard to resist. This is where preparing in advance helps.
On days when you have the energy, chop up enough veg to last a while, boil some eggs, and make a few mason jars with liquid oats. You can also stock up on easy-to-eat snacks, like apples, bananas, and nuts, and have some frozen fruit, protein powder, non-dairy or cow's milk and other ingredients available for nutrient-rich smoothies.
Continuing to take your daily prenatal vitamin or switching to a postnatal multivitamin can help fill some of the micronutrient gaps created by a day or two of less than ideal eating. Like those days when you buckle up your baby in the car seat for a soothing ride and have lunch behind the wheel. (Come on, I know it's not just me!) But these pills aren't magic bullets - you still have to make healthy choices and opt for nutrient-dense foods most of the time.
Don't forget to drink
When you focus on whole foods and set yourself up for success, there is no need to take in the right nutrients during the postpartum period. Simply crank up your calories and increase your protein intake to fuel your workouts and support breast milk production. Oh, yeah, and don't forget to stay hydrated.
There are many variables when it comes to hydration - body size, metabolism, environment, activity level, how much milk you produce - and, unfortunately, there is no one-size-fits-all advice for breastfeeding women. when it comes to the amount of water to swallow daily.
“But we know that dehydration can decrease your milk supply and is generally not good for your own health,” says Dr. Patel.
His rule of thumb: "Have a drink with every meal, drink water during your workout and rehydrate when you're done." From there, drink when you are thirsty.
It might not always be the case now, but you know what you're doing. Your body is specially designed to bounce back from pregnancy, build muscle during workouts, and produce milk. And you know the difference between a food that is good for you and one that is not.
You got that, mom! –Kim Daly Farrell
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building muscle and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the alimentation part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of bourrinage gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building force as quickly as you should be.
The number one priority of any bourrinage gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of morphologie you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The second bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a muscle to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major issue is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a second, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body hard and sérieux at the intensity level needed to build bourrinage, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller muscle groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two muscle groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.