Pregnancy brings with it significant changes to your body, and understanding how to support these changes can make a real difference to your health and well-being. Nutrition and exercise are key components of a healthy pregnancy, and recent research highlights just how important they are in ensuring both you and your baby thrive.

Want to dive deeper into this topic? Read on and watch the full discussion Rachel, Co-Founder has with Charlie Launder, Founder of Bumps & Burpees, on keeping active during pregnancy here: 

The Role of Protein in Pregnancy

Protein is essential during pregnancy. It’s the foundation for your baby’s growth and development, as well as supporting your body’s adaptations during this time. Recent studies have refined our understanding of how much protein you really need:

• Higher Protein Needs: Protein requirements increase significantly during pregnancy. A study showed that women need approximately 1.22 g of protein per kilogram of body weight per day in early pregnancy, rising to 1.52 g/kg/day in later stages. This is up to 73% more than traditional guidelines (1). According to another study, the RDA for pregnant women should be about 1.66 g/kg/d during early gestation (weeks 11–20) and 1.77 g/kg/d during late gestation (weeks 32–38) (8). If you are physically active, this will increase the protein requirements to aid recovery post-exercise.

• Quality Over Quantity: Prioritising high-quality protein sources like lean meats, eggs, legumes, and dairy ensures these increased needs are met without excessive calorie intake.

Small, consistent changes to your diet can help ensure your protein intake supports both maternal health and fetal growth.

Why Exercise During Pregnancy Matters

Exercise during pregnancy offers benefits for both you and your baby, far beyond maintaining physical fitness. The latest research shows:

• Better Circulation: Movement improves blood flow, reducing swelling and optimizing nutrient delivery to your baby (2).

• Mood Support: Exercise can ease stress and improve your mood, helping to manage the emotional shifts that pregnancy can bring.

• Preparation for Labor: Research suggests regular activity strengthens the muscles used during labor, potentially shortening delivery time and reducing complications (3).

Resistance Training: A Closer Look

Resistance training, often overlooked in the past, has been proven both safe and effective for pregnant women. Here’s what we know:

• Safe for You and Baby: A 2024 study confirmed that resistance training, even at higher intensities, was well tolerated by both mother and fetus, including while using the Valsalva manoeuvre. Fetal heart rate and umbilical blood flow metrics remained normal, even during exercises like squats, bench presses, and deadlifts performed at 70-90% of a 10-rep max (4).

• Managing Gestational Diabetes: Resistance exercises are highly effective in lowering blood sugar levels, reducing or eliminating the need for insulin for some women (5).

• Improved Outcomes for Mother: Women who included strength training in their prenatal routine reported reduced back pain, better energy levels, improved mental health, reduced depression, and a greater likelihood of vaginal delivery (6, 7).

• Benefits for Baby: Resistance training promotes optimal fetal development and healthy growth, reduces the risk of macrosomia (high birth weight), enhances metabolic health, and supports cognitive function in childhood (3).

It is important to maintain safe practices when resistance training, using resistance bands and weights that are appropriate for your prior level of fitness and stage in pregnancy. Remember, the baby is a growing weight, and you’ll want to adjust the level of resistance and weight as your pregnancy progresses. Always prioritise good form over ego when it comes to heavy lifting! Pregnancy is a time to maintain, not push for those gains.

Balancing Protein and Fitness

The combination of proper nutrition and exercise creates a strong foundation for a healthy pregnancy. Here are some tips:

1. Focus on Protein: Incorporate high-quality protein & wholefood sources into your meals and snacks, adjusting intake as needed to meet trimester-specific recommendations.

2. Move Safely: Engage in activities you enjoy, like walking, prenatal yoga, or resistance training. Always consult your healthcare provider to ensure your routine suits your needs. If you need guidance, consider a qualified prenatal trainer who can help you lift safely and effectively with science-backed support. Resources like the Active Pregnancy Foundation and the "This Mum Moves" programme offer excellent activity-specific advice and access to certified trainers.

3. Be Consistent: Small, regular efforts—both in nutrition and activity—can have a big impact over time.

Meeting Protein Needs with LØUCO Nourish

Despite our best efforts, meeting increased protein needs during pregnancy isn’t always straightforward. That’s where LØUCO Nourish can help. Not only is this protein supplement certified suitable for use during pregnancy and breastfeeding–it is:

• Clean And Filled With Key Nutrients: Formulated to help you hit those elevated protein needs in pregnancy without unnecessary additives, sweeteners or bulking agents. It also contains key vitamins and minerals in the right dosages for women–including Folic Acid and Choline to support foetal development.

• Convenient: Easy to mix into smoothies, oatmeal, or snacks—perfect for busy days.

• Gentle On Your Gut And Hormonal Health: High in Fibre it is designed to support your digestion with quality ingredients that are kind to your body and baby.

Your Journey, Supported by Science

Pregnancy is a time of immense growth, change, and opportunity to prioritise your health. By focusing on evidence-based nutrition and fitness, you’re making a powerful investment in your baby’s future and your own well-being. LØUCO Nourish is here to help you meet your goals with confidence and ease for those days where it just feels to hard!

You’re doing incredible work nurturing a new life. With the right tools and information, you can approach this journey feeling empowered and supported every step of the way. You got this! And don't hesitate to reach out if you have any questions rachel@louco.co. 

Written by: Rachel Prince | Co-Founder & Pregnancy & Postpartum Exercise Specialist