How are you tracking your macros?
rfrobertson
Posts: 19 Member
Hello!
I am currently 12 1/2 weeks pregnant with my second child and have a few questions for those of you who exercise regularaly and how your tracking your macros. My settings right now for my fats, carbs, and protein are 30% carbs, 40% protein, and 30% fat but after I log my exercise for the day it says I should be consuming 183 grams of protein per day which seems extremely high to me and I know I do not meet that amount. After recently reading a Fit Pregnancy magazine while waiting at the doctors office I also read that a pregnant woman should not cosume no more than 63 grams of sugar per day and with my 16 week glucose test coming up that kind of makes me a bit nervous! I ask my doctor these things and explain to him my work out regimine which is 5-6 days per week around 90 minutes a work out which consist of 40 minutes cardio and the rest weights/strength training (that he approved of me doing) but all he says is to eat healthy and drink water and does not go into much detail of the "amounts" or numbers of sugar/protein/carbs, etc. Fortunately, I have had a healthy pregnancy so far except for extreme morning sickness and exhaustion at all times. I have currently gained about 5 pounds and figure most of that is from eating whatever sounds good to me since I've had such terrible morning sickness. Now that I am able to eat "real" foods again I want to try an do it the healthiest way possible like I was before but there is so much misleading information on how much grams per day during pregnancy that I am unsure. The 63 grams of sugar a day seems hard to meet as well considering a banana or apple contains a lot of sugar and I know that is considered a "healthy" sugar but if I try to eat more carbs it adds to my sugar as well. I've also read that too much protein can be a bad thing and should be limited to 20% of your daily calories which seems too low?
Just wondering if any one else has had these same questions who exercise a lot (or even those who don't) Reguarldess, I'm not going to restrict myself too much because I know that isn't heatlhy either. But to continue trying to eat more the "paleo" diet and still be taking in the amount of nutrients I should during my pregnancy I was just curious as to how everyone else is keeping track.
I am currently 12 1/2 weeks pregnant with my second child and have a few questions for those of you who exercise regularaly and how your tracking your macros. My settings right now for my fats, carbs, and protein are 30% carbs, 40% protein, and 30% fat but after I log my exercise for the day it says I should be consuming 183 grams of protein per day which seems extremely high to me and I know I do not meet that amount. After recently reading a Fit Pregnancy magazine while waiting at the doctors office I also read that a pregnant woman should not cosume no more than 63 grams of sugar per day and with my 16 week glucose test coming up that kind of makes me a bit nervous! I ask my doctor these things and explain to him my work out regimine which is 5-6 days per week around 90 minutes a work out which consist of 40 minutes cardio and the rest weights/strength training (that he approved of me doing) but all he says is to eat healthy and drink water and does not go into much detail of the "amounts" or numbers of sugar/protein/carbs, etc. Fortunately, I have had a healthy pregnancy so far except for extreme morning sickness and exhaustion at all times. I have currently gained about 5 pounds and figure most of that is from eating whatever sounds good to me since I've had such terrible morning sickness. Now that I am able to eat "real" foods again I want to try an do it the healthiest way possible like I was before but there is so much misleading information on how much grams per day during pregnancy that I am unsure. The 63 grams of sugar a day seems hard to meet as well considering a banana or apple contains a lot of sugar and I know that is considered a "healthy" sugar but if I try to eat more carbs it adds to my sugar as well. I've also read that too much protein can be a bad thing and should be limited to 20% of your daily calories which seems too low?
Just wondering if any one else has had these same questions who exercise a lot (or even those who don't) Reguarldess, I'm not going to restrict myself too much because I know that isn't heatlhy either. But to continue trying to eat more the "paleo" diet and still be taking in the amount of nutrients I should during my pregnancy I was just curious as to how everyone else is keeping track.
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Replies
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Hi! I'm sorry I won't have a good response for you. I initially wondered the same thing after I found out I was pregnant.
I think that with all this morning sickness and such I decided not to worry so much about macros and such as it's hard to get all the calories in as it is when you feel awful. For now, I'm focusing on just eating right (veggies, fruit, lean protein, complex carbs) and making sure I hit maintenance everyday...and on days when I do lift...I will just focus on getting a little extra lean protein on those days. (LOL so far I've felt too awful to workout)
Also, 63 grams does seem low when you're eating around 2000 cals and you have to restrict fruit. Sugar from fruit is not bad....just eat your hearts content. It'd be another story if you ate your sugar grams in junk food every day, ya know! :-)0 -
As someone who is predisposed to getting GD (I’m an older mom and overweight) my doctor recommended to me that I eat no more than one to two servings of fruit a day. She also said to keep that fruit in the lower sugar category like berries instead of watermelon. She said to avoid table sugar/candy/sweets like the plague and to try not to eat a bunch of processed food which also tends to contain lots of sugar. Most days I am able to eat under 45 grams of sugar and under 150 grams of carbs when I minus out my fiber (I eat around 1900-2000 calories a day). The most important thing for me is to make sure I get enough protein (140 grams+) and fat...the rest is just the filler. I tend to eat way more fat these days (avocados, nuts, etc.) as I feel like it really helps to keep me full longer and it helps with my sugar cravings. Many days, my macros end up being 50% fat. I just took my second glucose test and passed with flying colors, even for someone NOT pregnant. What I eat is very close to paleo most of the time but I don’t avoid peanuts and a few other paleo no-nos. So far, so good. Exercise helps a lot too! Good luck!0
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As someone who is predisposed to getting GD (I’m an older mom and overweight) my doctor recommended to me that I eat no more than one to two servings of fruit a day. She also said to keep that fruit in the lower sugar category like berries instead of watermelon. She said to avoid table sugar/candy/sweets like the plague and to try not to eat a bunch of processed food which also tends to contain lots of sugar. Most days I am able to eat under 45 grams of sugar and under 150 grams of carbs when I minus out my fiber (I eat around 1900-2000 calories a day). The most important thing for me is to make sure I get enough protein (140 grams+) and fat...the rest is just the filler. I tend to eat way more fat these days (avocados, nuts, etc.) as I feel like it really helps to keep me full longer and it helps with my sugar cravings. Many days, my macros end up being 50% fat. I just took my second glucose test and passed with flying colors, even for someone NOT pregnant. What I eat is very close to paleo most of the time but I don’t avoid peanuts and a few other paleo no-nos. So far, so good. Exercise helps a lot too! Good luck!
^^This!
I was diagnosed with a very mild case of GD which opened up a lot of doors for me in terms of meeting with a nutritionist and nurse educator team. I think the most shocking thing I learned was that when pregnant, most of our bodies see "table sugar" the same as "natural sugar" so, for once, sugar is sugar. I, too, was told not to each much fruit (and not to touch fruit juice for any reason) and that the best one is blueberries. The majority of my carbs now come from whole grain crackers, bread, etc...
(I failed the 1 hr test by 5 points, and the 3 hr one by a couple points on one draw and 12 points on another. Since changing the timing of my carbs--not even the intake much--my blood sugars have been consistently stellar...I feel amazing...I'm never hungry...I spent 8 hrs teaching PE today and ran around for much of it at 32 weeks pregnant. I think I learned carbs are not my friend, even if they are from apples and watermelon!)0 -
Thanks all for the advice. I have been dealing with extreme fatigue and feel like it's mostly because my diet and the extra carbs/sugar that I have been craving. When morning sickness was bad all I wanted was salt and vinegar chips or french fries and I've NEVER been a potato chip eater not even on cheat days! I've been eating less carbs and increasing my protein the last few days and have a lot more energy so hopefully this is a quick fix and it will also help with my sugar intake. Hoping to pass my glucose test in 2 weeks! Best of luck to all! 0
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Thanks all for the advice. I have been dealing with extreme fatigue and feel like it's mostly because my diet and the extra carbs/sugar that I have been craving. When morning sickness was bad all I wanted was salt and vinegar chips or french fries and I've NEVER been a potato chip eater not even on cheat days! I've been eating less carbs and increasing my protein the last few days and have a lot more energy so hopefully this is a quick fix and it will also help with my sugar intake. Hoping to pass my glucose test in 2 weeks! Best of luck to all!
I had this questions when I first became pregnant too. I am also overweight and was when I started so I have really been trying to keep things right this time around (I gained 75+ with my first child)
What i found that all the macros were still crucial in making a baby proteins and fats especially but carbs for energy so I set mine at 45% carbs 30% Fat 25% protein. The reason I went so low on the protein is because I read on Fit Pregnancymags website that we need about .67 g of protien per lbs you weigh is right about the perfect amount for pregnancy. Well 25% of my cals fit right about in there. I try healthy fats and I wont lie my sugars are off the charts and I have never struggled with GD and have a family history of diabetes type 1 and 2. Fruits can be crucial in pregnancy for fiber intake so you make try to take the good with the bad might be a little higher sugar intake but the fiber really helps everything and potassium in fruits helps conteract all the sodium for reduced swelling.
As for your extreme fatigue my dear might i suggest that you ARE Pregnant?! lol first and third trimesters are the worst for it. I personally would maybe cut back just a touch on the Work out routines maybe just twenty mins to see if that helps you have a bit more energy or throw some prenatal yoga in there it does wonder for energy and relaxation which means better sleep
Good Luck!0 -
Ohh this pregnancy thing . It can be a lot; one minute I am hearing to stay away from one thing and the next I am hearing to get plenty of it. LOL. It's hard to keep up.
I am someone who still participates in IIFYM and it has worked well for me. That puts my macros around 38/30/32 (P/C/F). Granted this is after some tweaking, I used to have higher protein pre-preg. I just went to IIFYM.com and did their calculator at my current weight each month (since it went up each month during pregnancy). Each person is different and I am sure I don't have to tell you to NOT adjust your macros to lose weight, you want to adjust to maintain (as you grow) or add the standard that most preggos do.
I found that I gained pretty steady in the beginning, while trying to figure my macros but am now leveling off quite nicely and my baby is extremely healthy. My energy levels are outstanding and I feel great! I started out pretty fit and have kept up with my work out plan as well (just a few tweaks here and there).
I think the whole protein scare is about putting your body into Ketosis..which is kind of hard to do unless you are super low carb. So I wouldn't worry too much. Good luck and congrats!0 -
I love IIFYM.com and have used it for awhile now. It's so confusing when trying to figure out what's right when pregnant because like you said, you hear so many different things. I thought I knew how to eat healthy and had it all figured out until now! I was at a healthy weight pre-preggo (135pds and I'm 5'5") and I really hope to gain no more than expected (currently gained 5 pounds already) but with my work outs (which I don't want to cut back on until I physically have too) it does concern me with what my macros should be to accomodate what I'm burning off. I was also higher-proetin pre-preg but have swtiched it up a bit now to increase some carbs but not much. My doctor did advise me that some carbs/sugar can give you that instant boost of energy and then leave you dragging the rest of the day which is what I felt like. After changing it up a bit and increasing protein earlier in the day I have found I have a lot more energy. Best of luck and congrats to you!0
