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Posted by u/spoonie_lifter路

Macros for the second trimester while lifting? Need some guidance.

TL;DR: Looking for advice on adjusting macros for lifting during the second trimester of pregnancy.

I'm currently 30 weeks pregnant and have been lifting for about 2 years now. As a chronic illness warrior, I've had to adapt my nutrition and workouts quite a bit. I'm feeling great but want to make sure I'm adjusting my macros appropriately as I move into the second trimester.

I've read a lot about how protein needs increase during pregnancy, especially when you're active. Right now, I'm aiming for around 1.2 to 1.5 grams of protein per kg of body weight, but I'm wondering if that's enough or too much. I'm also trying to balance carbs and fats for energy and nutrient density. Should I be prioritizing certain foods or timing my meals differently?

If anyone has experience with this or has tips on managing macros while pregnant and lifting, I'd love to hear your thoughts. I want to make sure I'm supporting both my body and the little one while still hitting my lifting goals. Thanks in advance for any insights!

18 comments

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u/macrocounter98路

Tracking macros can be a bit tedious, but using an app like MacroFactor can really simplify things. You might find that weighing your food a few times a week helps you stay on track. If you're lifting, make sure to adjust your protein based on your activity level, especially as you progress through the trimester.

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u/marathonmom_42路

You're doing great by lifting through your pregnancy. I've heard that some women actually find their performance improves during pregnancy! Just listen to your body and adjust your macros as needed. Don't forget hydration, that's crucial too.

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u/runningfromcardio路

for real, I never even thought about how yoga could help. I just stick to cardio and lifting. I'll have to look into it, especially if you say it helps with recovery!

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u/cardio_is_life路

That's such an awesome journey you're on! I always think about how important nutrient density is during pregnancy, especially when you're still active. Maybe try incorporating more nutrient-rich snacks like nuts or seeds to balance things out. Plus, they're portable!

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u/zombielifter路

Ngl, some days I just forget to eat enough. Like, who knew trying to balance lifting and nutrition could be this hard? But stay consistent, it'll pay off.

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u/gains_4_days路
  1. Protein is king, especially if you're still lifting hard! I'd say u're on the right track with your intake, but don't be afraid to tweak it if u need more energy. Just make sure to balance out those carbs and fats too.
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u/whey_addict路

I'd suggest focusing on whole foods to meet those macro goals. Aiming for lean proteins, complex carbs, and healthy fats will really help. I usually do a protein shake post-workout; it makes getting enough protein way easier.

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u/spoonie_lifter路

You should also consider meal timing. Eating smaller, frequent meals can help with energy levels, especially if you're lifting. I like to have a snack with carbs and protein about an hour before I hit the gym. It keeps my energy steady.

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u/spoonie_lifter路

First off, congrats on your pregnancy! As someone who's navigated chronic illness while lifting, I totally understand the need to adapt your nutrition. Your protein goal seems solid, but I would recommend listening to your body as well. If you're feeling fatigued or under-recovered, that could be a sign to adjust your macros.

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u/cardio_is_life路

Make sure you're checking in with a doctor or nutritionist as you adjust your diet. It's easy to get caught up in the lifting world, but your health and baby's health come first!

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u/macrocounter98路

A lot of it is about finding what works for you. Tracking isn't one-size-fits-all. Maybe you can try manual logging for a week to see where you're at? Or, even intuitive eating if you feel confident in your choices.

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u/dadbod_passion路

This reminds me of my wife when she was pregnant. She made sure to get plenty of omega-3s and folate, which are super important. If you can, add more fatty fish and leafy greens into your meals. Helps both you and the little one.

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u/spoonie_lifter路

And don't forget to incorporate recovery! Prenatal yoga or stretching can be really beneficial. It's a great way to help with flexibility and relax those muscles post-workout. This is a journey, and you deserve to feel good through it.

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u/runningfromcardio路

i'm not even pregnant and I'm over here like where's my protein?? 馃槀 but fr, I think your goals are realistic. If you start feeling super tired, maybe up those carbs a bit for energy.

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u/runningfromcardio路

wait so if i eat more, i can lift better? mind blown 馃く but seriously, listen to your body! Sometimes I eat extra snacks before my lifts, and it makes all the difference.

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u/deadlift_dan路

I'd say keep lifting, but don't push yourself to failure as you progress. Your body is changing, and it's okay to adjust your lifting style. Just focus on maintaining strength, not necessarily hitting new PRs

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u/zombielifter路

Honestly, just make sure you're eating enough. I went through a phase where I tried to be super strict with macros, but I felt drained. This whole 'eating for two' thing isn't just a clich茅; it can really help with recovery too.

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u/gains_4_days路

You might want to experiment with different food sources too. Like, Greek yogurt for protein and some fruit for carbs is a killer combo. Just keep an eye on how you feel after meals. Some foods might sit better with you than others.

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