Guest Post
By Ali Macy, Director of Marketing & WAG Coach
Working Against Gravity
Nutrition choices play an integral role in workout performance and recovery during pregnancy. If you’re planning on competing in the CrossFit Open (even if it looks a bit different than usual!), there are a few specific tips to keep in mind to ensure you fuel your body and support your growing baby.
#1: Eat Enough
Calorie requirements increase during pregnancy—your exact needs depend on your starting body weight, training frequency, current trimester, and more. That being said, the recommendations below are a good starting place.
- Trimester One: 60-70 calories over maintenance levels
- Trimester Two: 250-300 calories over maintenance levels
- Trimester Three: 300+ calories over maintenance levels
These suggestions assume you are pregnant with one baby and that you are moderately active. If you’re carrying multiples or extremely active, working with professionals in the nutrition and fitness space is especially helpful and important.
As the Open workouts really are “just another workout”—especially during pregnancy when fitness and competition goals shift to longevity and overall health—likely don’t need additional calories beyond what you already eat to support your pregnancy.
If you’re curious about how many calories you need to support your body, training, and baby, a Working Against Gravity coach can support you! They’ll personalize nutrient recommendations and help you navigate changes in hunger, energy, food preferences (and aversions) and feel confident in your daily choices. Get $50 off your first month with a WAG Coach using code MINT at checkout.
Want help modifying your workouts during pregnancy? You can grab 20% off The MINT Prjct’s pregnancy and postpartum programs with the code WAG.
#2: Focus on Carbs and Protein
Carbohydrates are the fuel to your fire during CrossFit tests and provide quick energy for shorter workouts. Protein supports your muscle growth, maintenance, and recovery.
Blood sugar stabilization is especially important during pregnancy, so keeping protein and high-fiber carb sources steady all day will go a long way. From there, aim to eat quick-digesting carbohydrates and lean protein options right before and right after your workout and save your highest-fat foods for meals further from “3, 2, 1, go!”.
Need inspiration? Stick with the “Leanest” protein sources and “Higher” or “Highest” density carb sources in the infographics below.
#3: Go With What You Know
This tip is helpful for all athletes, but it is especially useful during pregnancy when your appetite changes and food aversions are common.
When planning your meals and snacks, stick with foods you digest well and have the smallest chance of causing digestive upset. Experiment with meal timing ahead of the Open and make sure to give your body ample time to digest what you eat—especially in later trimesters when your baby takes up more space in your belly and your digestive system has (literally) shifted and changed.
And make sure to stick to pregnancy-safe protein powders and any other supplements you take!
If you want support with your nutrition during the CrossFit Open and beyond, a Working Against Gravity coach will build, monitor, and adjust a nutrition program based on your body, training, trimester, food preferences (and aversions!), pregnancy goals, and more. They’ll ensure you’re confident tackling pregnancy and postpartum nutrition as you move through one of your life’s most exciting and transformative times. Get $50 off your first month with a WAG Coach with code MINT.
This article includes affiliate links. The MINT Prjct only recommends products and resources we’ve tried and loved!
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