Fitness for pregnant women: sports nutrition

Nutrition and physical activity should be adjusted in accordance with the metabolic processes during pregnancy. Indeed, in this period of increased blood volume, repeatedly increased the intensity of the activity of cardio-respiratory system, activates the metabolism, changes occur in the metabolism of carbohydrates and relaxes the musculoskeletal system.

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Expectant   woman engaged fitness Should monitor the adequate use of vitamins and minerals. For example, calcium is needed to prevent convulsions. A certain level of potassium is needed for the functioning of nomalno cardiac contractility. Iron in nutrition of pregnant It will keep the level of hemoglobin in normal, which in turn will ensure the delivery of oxygen to the muscles. Folic acid is essential for building and maintaining healthy new cells, so its presence is especially important during periods of rapid development of the organism - in the early stages of fetal development and early childhood.

It is recommended to eat foods rich in vitamins and minerals. Admission supplements available exclusively on the advice of a specialist - a clinical nutritionist or a gynecologist, a leading pregnancy.

Sports nutrition of pregnant women   such. Behind 2-2, 5:00 before classes eat a sufficient amount of complex carbohydrates (whole wheat bread, buckwheat, rice, oatmeal, etc.). Just before going to eat another small portion of carbohydrates - fruit, a slice of wholemeal bread, energy bars, etc. Similarly, the same should be done immediately after school. If during training felt lowering blood glucose levels, may be used sweet drinks. It quickly raise blood glucose.

The temperature in the uterine cavity one degree higher than the temperature of the mother's body. During exercise the body temperature rises. In this regard should strictly ensure that the temperature was not greatly exceeded (the maximum allowable - 38º). Water helps cool and prevents loss of body fluids. General recommendation on the use of liquid in the sports nutrition of pregnant women 1-2 cups of water just before the start of classes and 2-3 cups of water per hour of classes. After classes are also encouraged to make up for lost fluids, since the body still produces heat and sweat.

Despite the fact that in the later stages of pregnancy exercise intensity falls, the amount of burned during a workout calories due to increased weight gain and changes in metabolism. Studies show that the pedestrian walk at a moderate pace during pregnancy, burns 20% more calories than the same trip before pregnancy. A walk up the stairs in the 22-25% more. It follows that even if the exercise intensity is not increased, it is necessary to sufficiently compensate for the loss of calories. Approximate estimates suggest additional 350-400 calories per sports nutrition training day for every hour of exercise during pregnancy. More accurate calculations makes a specialist in accordance with the load, body weight, duration of employment, and physical readiness of pregnant athletes.

In talking about nutrition Pregnant   sporstmenok want to specifically focus on the need for and the possibility of getting enough oxygen.

Very popular and easily available in recent years become oxygen cocktails. This is a wonderful invention may be not only pleasant, but often simply necessary. Pregnant women need for oxygen considerably higher than at other times of its life. Ate a pregnant woman lives in the city, and if still engaged in physical activity, its oxygen demand - even more! Muscovites can remember last summer when healthy and physically strong people it was impossible to breathe because of the excessive presence of carbon monoxide. What to say about those who are even more in need of fresh air!

Lack of oxygen in the mother's body, due to a lack of oxygen supplied from the outside or from the impossibility of its delivery to the organs and tissues in need, leading to oxygen deficiency in the baby. Hypoxia mother often causes malabsorption of nutrients, it received food, slowing metabolism and hence the deterioration of the fruit supply.

The fruit, the development of which takes place in conditions of insufficient placental perfusion, are much more susceptible to hypoxic damage to vital organs during intrauterine development and the risk of trauma during childbirth. Children of mothers who had symptoms of placental insufficiency are at risk for perinatal morbidity and mortality. These infants are usually violated the processes of adaptation, as well as revealed a high incidence of central nervous system.

Oxygen in the oxygen cocktail in form of foam, moving through the digestive tract, is absorbed into the blood and lymph. As a result of increasing its concentration in plasma and the partial pressure. This leads to increased penetration of oxygen from blood capillaries into the portion "hypoxic tissue", which in turn take oxygen physically dissolved in the plasma and bound to hemoglobin.

Dissolved oxygen in the blood plasma flows more easily to the tissues, are experiencing the lack of it. Because the plasma sheath penetrates through capillary okolokapillyarnoe space and further into the fabric. In other words, going on a forced increase in the oxygen reserves of the organism. On top of dissolved oxygen in the plasma easily crosses the placental barrier and activates metabolic processes in the body of the mother. As a result, the amount and rate of supply of nutrients to the fetus is increased and it is developing normally.

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