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Trainer Tip: Get in Your Protein!

This month’s trainer tip comes from two of our PROnatal Certified Trainers, Cari Oschman (Personal Trainer & Nutritionist) and Bailey Oschman (Registered Dietician and Personal Trainer), founders of Fit Mama in 30, an online fitness and nutrition program for busy moms. They share one of their key nutrition tips, which can be as delicious as it is effective!

What was your motivation for working with the pre and post natal population?

We first realized our passion for the “mom” population after the birth of Cari’s second child. We have always encouraged our clients to focus on strength training and Cari experienced firsthand how much strength training played a role in her healthy pregnancies, smooth deliveries, and quick recoveries.  After completing the PROnatal Fitness Pre/Postnatal Performance Training Specialist Online Course, we feel armed to deliver programs that will prepare women for the physical challenges of pregnancy, labor and motherhood. The training that is required for this timeframe in a woman’s life is so specific and we are honored that we get to be a part of the journey. Plus, this is a topic close to Bailey’s heart as she prepares to start her own family!

What is one tip you always give your clients?

Eat some protein at every meal and snack

Protein is a very important macronutrient that helps build lean muscles, repair tissues, and promote satiety to keep us full throughout the day. Proteins are made up of amino acids, which are the building blocks of life — helping to create every tissue in our bodies. Some amino acids (such as histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine) are essential, meaning that our bodies can’t make them alone and we must consume them through our diet. Without an adequate protein intake, our bodies can’t function well at all. Protein helps replace worn out cells, transports various substances throughout the body, and aids in growth and repair. Protein is specifically important during pregnancy because these amino acids play a large part in the development and growth of the child.
For the average person, it is recommended to consume 0.8 g of protein per kg of body weight daily (more if you are an athlete or someone who frequently completes vigorous strength building workouts), but if you are an expecting mom, it is recommended by the Academy of Nutrition and Dietetics to consume a minimum of 71 grams of protein per day during the second half of pregnancy and lactation. This can be done by making sure that each meal and snack contains some source of protein from lean meats, poultry, fish, eggs, beans, peas, peanut butter, soy products and nuts.

It is important to note that pregnant women should avoid eating tilefish, shark, swordfish, king mackerel, and limit white (albacore) tuna to six ounces per week. Deli, luncheon meats and hot dogs should be reheated if consumed to prevent foodborne illnesses.

Try to aim for at least one protein source at each meal and snack.  Some examples include: 

  • 1 egg
  • 6 oz. yogurt or Greek yogurt
  • 8 oz. low-fat milk
  • 1/2 – 1 cup cottage cheese
  • 1 scoop whey protein powder
  • 3 oz. can tuna fish in water
  • 1-2 oz. turkey or beef jerky
For more ideas to ensure you’re eating a balanced meal, try our Fit Mama In 30 FREE 7-day Meal Plan!
Want to learn more? Check out Cari’s bio and Bailey’s bio