The most common mistakes of active pregnant women - and how to prevent them with proper support from the inside

Ph.D.Sc. Slavica Žeger, M.Sc.

Pregnancy is a period that changes a woman's body and psyche more than any other life stage. Especially today, more and more moms-to-be choose an active approach to this period that includes targeted exercise, pelvic floor exercises, walks, and the like. Movement during pregnancy has a number of proven benefits: it preserves circulation, reduces the risk of gestational diabetes, facilitates childbirth and contributes to mental health. But what often overlooked, even by the most informed pregnant women, is the importance of proper supplementation.

This is exactly where typical mistakes occur, which, fortunately, can be easily prevented.

One of the most common sentences I hear from active pregnant women is: "I often don't eat anything after exercise." Do you know what happens then - the pregnant woman's body is left without the necessary building materials at the moment when they are most needed. A frequent practice of pregnant women is also skipping breakfast and coming to exercises hungry, which is a great stress for the pregnant body and leads to hypoglycemia already during the activity itself. Energy needs during pregnancy increase by an average of 340-450 kcal per day in the second and third trimesters, which means that a meal after training is not a luxury, but a basic condition for muscles to regenerate, the baby to get enough nutrients, and the mother to conserve energy. If a meal is missed, the body will look for energy in its own reserves, which over time can damage muscle mass and increase the feeling of exhaustion in a pregnant woman.

In addition, an inadequate diet can lead to excessive weight loss or, on the other hand, to excessive recovery later in the day, which disturbs the stability of blood sugar. According to the guidelines, the ideal post-workout meal should contain a combination of high-quality carbohydrates and protein: for example, yogurt with fruit and nuts or an integral chicken sandwich. Dietary supplements such as protein, B vitamins and iron can help maintain a stable blood count and prevent fatigue, but they cannot completely replace a healthy and well-balanced meal. A combination of both approaches: quality nutrition and targeted supplements with an active approach to pregnancy, ensure the best results.

In practice, active pregnant women respond well to meal planning. This means that you can take nuts and protein with you to the exercises shake or prepared in advance smoothies so that they always have a nutritional source of energy ready quickly after exercise. This reduces the risk of "idling" in the diet and allows the body to get what it needs at the right time, after which you have space to perform daily tasks, whether you go to work after exercise or walk home.

I have leg cramps - magnesium and calcium in action!

Leg cramps, especially at night, are among the most common complaints of pregnant women. Many accept them as something that must be endured, but science says otherwise. During pregnancy, the need for magnesium, calcium and vitamin D increases because these nutrients participate in the contraction and relaxation of muscles, the transmission of nerve impulses and the development of the baby's skeletal system. When there are not enough of them, the body sends clear signals. The use of magnesium relaxes the muscles and reduces the occurrence of spasms. Calcium ensures proper contractility, and vitamin D helps to incorporate calcium into bones and muscles. This combination works like a team: magnesium prevents muscle spasm, calcium activates them, and vitamin D directs the building. Pregnant women are recommended to consume 1,000–1,200 mg of calcium per day, while the recommendation for magnesium is around 350 mg. When we cannot cover these needs with food alone, supplements become a necessary support.Active pregnant women who exercise regularly should especially pay attention to this trio because it enables the body to withstand the load of activities and everyday life and to function optimally. Cramps can also be a reminder that you're not paying enough attention to hydration. A sufficient amount of fluid during the day reduces the risk of electrolyte imbalance, so it is recommended to drink water regularly, and after training, consider the consumption of isotonic drinks suitable for pregnant women. Magnesium also prevents premature uterine contractions and reduces the frequency, pain and discomfort of Braxton Hicks contractions.

I don't need supplements because I'm healthy - why is that a misconception

A common mistake of active pregnant women is the belief that only those with problems need supplements. However, healthy and active women, especially pregnant women, have an increased need for certain nutrients, such as iron. According to expert guidelines, a pregnant woman's need for iron increases from 18 mg to 27 mg per day. Although iron is found in meat, legumes and green vegetables, it is difficult to get enough of it through food alone. Lack of iron leads to anemia, frequent dizziness and weakness, which directly reduces endurance during exercise, and in some cases leads to the inability to exercise at all during pregnancy.

The same applies to folate (vitamin B₉) and vitamin B₁₂. They are crucial for the formation of blood and the development of the baby's nervous system. The profession recommends that all women of reproductive age take a folic acid supplement even before pregnancy, because the risk of neural tube damage is reduced precisely by this small but crucial step. Vitamin B₁₂ it ensures the proper function of the nervous system and energy, and its lack often causes fatigue and a drop in concentration in pregnant women. Therefore, a subjective feeling of health does not automatically mean that the supply of all vitamins and minerals is optimal. Simply, a pregnant woman who engages in physical activity consumes more nutrients, which does not mean that she is unhealthy, but that her needs are simply greater and should be carefully compensated. Just as athletes need supplements to achieve optimal results, active pregnant women need support in the form of vitamins and minerals.

The bridge between movement and nutrients - how the body uses what we eat

Pregnant women who exercise regularly invest in better body adaptation to the hormonal and postural changes that pregnancy brings with it. But every little movement, exercise, walk or swimming, is actually based on neuromuscular communication, i.e. the ability for nerves to send clear signals, and for muscles to execute them correctly. Nutrients take the main role here. Magnesium and calcium enable contractions without spasms, vitamin D ensures bone resistance, while omega-3 fatty acids support the flexibility of blood vessels and reduce inflammatory processes.

It is also worth mentioning that the diet of the mother during pregnancy also shapes the taste preferences of the child later in life. Therefore, the intake of quality foods does not only affect the physical condition of the mother, but also the long-term eating habits of the child. That's it a powerful reminder that what we choose today builds the foundation of health for generations.

Another important link is the relationship between physical activity in pregnancy and insulin sensitivity. Active pregnant women, who also eat properly and take supplements, have better blood sugar regulation, which reduces the risk of gestational diabetes. This shows how movement and nutrition are intertwined. Think of it this way: movement is the musician and nutrients are the instrument. Only when both are harmonized, the melody of health and vitality emerges.

Omega-3 fatty acids – the secret weapon of active pregnant women

Omega-3 fatty acids deserve special emphasis. They not only improve circulation and reduce inflammation, but also have a direct impact on the development of the baby's brain and eyes. In addition, studies show that pregnant women who exercise regularly and take omega-3s have better metabolic function, a lower risk of preeclampsia, and a more stable mood. For active pregnant women, who already invest in their health through movement, omega-3 represents an additional layer of protection and energy. For the expectant mother, this means more energy, less swollen joints and better concentration. For the baby - a healthier start to life. This is precisely why omega-3 should be an integral part of the daily routine of every active pregnant woman. An additional benefit of omega-3 is their connection with the mother's mental health. Supplementation can reduce the risk of postpartum depression, which shows how valuable these fatty acids are in many ways.

How to incorporate accessories into everyday life

The best results come when supplementation becomes a natural part of the day. For example, Almagea® Prenatal Omega3+, specially developed for women of reproductive age, can be easily incorporated into the morning routine with breakfast and a glass of water. In this way, the supplement does not become "another obligation", but an ally in the everyday feeling of strength and calmness.

In practice, it is useful to connect taking supplements with rituals that pregnant women have anyway: with breakfast, lunch or with a snack after exercise. Thus, supplementation becomes a natural continuation of self-care, and not a burden. It is important to emphasize that supplementation should be adapted to the individual needs of each pregnant woman. Every pregnancy is special, so it is always recommended that for complete support regarding nutritional supplements during pregnancy (and ideally already when planning the pregnancy itself!), you should definitely consult a nutritionist who will know how to prescribe the exact amount, form of the supplement for better absorption, explain how to combine them with food and advise you on the diet plan to avoid pitfalls such as hypoglycemia.

An active pregnancy brings a feeling of control, lightness and connection with one's own body. However, in order for a pregnant woman to be able to enjoy all the benefits of movement, it is necessary to provide the body with nutrients, without which there is neither energy nor health. Supplementation is not a sign of weakness, but a wise investment in strength, regeneration and vitality. A diet rich in nutrients, proper supplementation and professionally prescribed and guided exercise together form a triangle of health that leads to a safer pregnancy, easier childbirth and healthier offspring. When movement, proper nutrition and supplementation are combined, pregnancy becomes less of a burden and more of a journey with ease, awareness and joy. This is precisely the gift that every expectant mother can give herself and her child.