Good nutrition is key for maintaining energy and supporting your fitness goals. I am a big proponent of regular exercise for parents because it is just as beneficial for mental health as it is for physical health. But as busy parents, exercise without proper nutrition can make us feel even more drained, and with time, can contribute to adrenal fatigue. Good nutrition is key for maintaining energy, supporting fitness goals, and, if you’re breastfeeding, for maintaining your milk supply. This article shares tips on how to fuel your active lifestyle for health, energy, and recovery. The Calorie Demands of Parenthood In my practice, I frequently see parents who are running on fumes and burnt out. As a parent, it is easy to get into the habit of eating our kids leftover PB&J scraps, but our bodies require and deserve proper nourishment. Pregnancy and breastfeeding place additional demand on our bodies, requiring more calories and nutrients than usual (1). If we are exercising regularly, it adds another layer of caloric expenditure. I find that most of the parents I see are actually under-nourished rather than eating too much. Consider how much we ask of our bodies each day… It is no wonder that postnatal depletion syndrome is so common. Parents, it's essential to remember that our own bodies need adequate fuel to function optimally, too! While I don’t tend to recommend calorie counting, I do think it is helpful to have an awareness of the calories your body requires to maintain energy levels and wellbeing. Caloric needs vary depending on factors like age, sex, activity level, and specific life stages such as pregnancy and lactation. Below are some general guidelines. Caloric Needs for Active Adults For active adults, caloric needs are higher than for those with a sedentary lifestyle due to the increased energy expenditure from physical activity. Moderately Active Women: Approximately 1,800 to 2,200 calories per day (2). Moderately Active Men: Approximately 2,200 to 2,800 calories per day (2). Very Active Women: Approximately 2,200 to 2,400 calories per day (2). Very Active Men: Approximately 2,600 to 3,000 calories per day (2). These figures can vary based on factors like metabolism, intensity of physical activity, and overall health. Here is a link to the Mayo Clinic’s Caloric Needs Calculator. Caloric Needs During Pregnancy During pregnancy, your body requires additional calories to support the growth and development of your baby (1). First Trimester: Generally, no additional calories are needed in the first trimester unless you were underweight prior to pregnancy. Second Trimester: An additional 340 to 360 calories per day are recommended. Third Trimester: An additional 450 to 500 calories per day are recommended. These extra calories should come from nutrient-dense foods that provide the vitamins and minerals necessary for fetal development and maternal health, such as proteins, healthy fats, fruits, and vegetables. Caloric Needs During Lactation Lactation significantly increases caloric needs as the body produces breast milk to nourish your baby (2). Breastfeeding Mothers: An additional 450 to 500 calories per day are recommended to support milk production. Everyone’s caloric needs are different. If you consistently feel fatigued or weak, or are losing weight unintentionally, you may need to increase your calorie intake. It’s important to remember that the quality of calories is as important as the quantity of calories. Take care to consume a varied diet that includes nutrients like proteins, healthy fats, vitamins, and minerals. The Macronutrients: Carbs, Fats, & Protein When it comes to fueling your workouts and supporting muscle growth, having a basic understanding of how different macronutrients impact our bodies is helpful. The three macronutrient groups are carbohydrates, fats, and protein. Each of these macronutrients plays a role in our wellbeing, and knowing when to prioritize each can help you feel your best. Carbohydrates: Our Primary Energy Source Carbohydrates are the body's preferred source of energy (3), especially during exercise. They break down into glucose, which fuels the muscles and brain (3). For parents juggling multiple tasks and fitting in workouts, carbohydrates are helpful for sustaining energy levels throughout the day. Consuming carbs before a workout can provide the quick energy needed to power through a session, while post-workout carbs help replenish glycogen stores and support recovery. There is an important distinction to be aware of when it comes to carbs. Complex carbohydrates have a different effect in the body than simple carbohydrates. Complex Carbohydrates : These carbs are made up of longer chains of sugar molecules, which means they take longer for the body to break down and convert into glucose. As a result, they provide a slower and more sustained release of energy, helping to keep blood sugar levels stable and providing longer-lasting fuel. Foods rich in complex carbohydrates include whole grains, oats, quinoa, sweet potatoes, and legumes (3). These are ideal for consuming a few hours before a workout to ensure steady energy throughout your exercise and the rest of the day. Simple Carbohydrates : Simple carbs consist of shorter chains of sugar molecules, which the body breaks down quickly. This leads to a rapid spike in blood sugar, providing a quick burst of energy. However, this energy is often short-lived and can lead to a subsequent energy crash. Simple carbs are found in foods like white bread, pastries, sugary snacks, and sweetened beverages (3). While they can be useful for a quick energy boost right before a workout or during intense exercise, relying on them too often can lead to fluctuations in energy levels and blood sugar spikes and drops. Fats: Essential for Long Term Energy Fats often get overlooked in discussions about fueling workouts, but they are an essential component of a balanced diet, especially for busy parents. Healthy fats provide long-lasting energy, support brain function, and are crucial for hormone production (8), which is particularly important for parents dealing with the physical demands of caring for young children. Including sources of healthy fats in your diet, such as avocados, nuts, seeds, olive oil, and fatty fish, can help you maintain stable energy levels throughout the day. Unlike carbohydrates, which provide quick energy, fats are broken down slowly, offering a steady supply of energy that can sustain you during longer periods of activity or when you’re juggling multiple tasks. Fats digest more slowly than carbohydrates, so be aware that eating a high fat meal too close to your workout could cause minor digestive discomfort. Protein: The Building Blocks for Muscles Protein is essential for building and repairing muscles, making it an important component of any workout routine, especially for parents who are already balancing the demands of an active lifestyle. When you exercise, especially during resistance training, your muscles experience small tears that need to be repaired. Protein provides the necessary amino acids to rebuild these muscle fibers (4), helping you gain strength and recover faster. In my experience, many women are not eating enough protein, and the data shows that this is especially true for older adults (5) and pregnant women (6). If you are active, especially if you are dealing with the increased nutrient requirements that come with pregnancy, lactation, or postpartum recovery, you should be consuming a minimum 0.7 to 0.9 grams of protein per kilogram of bodyweight per day. Many sports medicine experts recommend up to 1.7 grams of protein per kilogram of body weight each day for people who are actively training (7). For busy parents trying to hit their daily protein goals, it’s important to incorporate protein into every meal to ensure you’re getting enough throughout the day. If your goal is 100 grams of protein per day, that means including about 30 grams of protein into each meal plus one protein rich snack throughout the day. High-quality sources of protein include meats, poultry, fish, eggs, dairy products, legumes, and plant-based options like tofu and tempeh. If time is a constraint, consider having quick options on hand, such as hard-boiled eggs, Greek yogurt, or a clean protein powder. Pre and Post Workout Nutrition Eating the right foods before and after a workout can help busy parents feel energized and stay motivated. Pre-Workout Meals Pre-workout nutrition should focus on providing an easily digestible source of energy and nutrients. Some examples include: Whole Grain Toast topped with Full Fat Cottage Cheese: Provides a balance of carbs and protein to sustain energy. I like to top this with some hot honey. Greek Yogurt with Raw Honey and Berries: Offers quick-digesting carbs and a protein boost. Banana with Almond Butter: A simple, quick snack that gives you the carbs and healthy fats needed for a workout. Loaded Sweet Potato with Black Beans, Shredded Cheese, & Sour Cream: This is a savory, balanced meal that supplies complex carbohydrates, protein, and some healthy fat. A note on pre-workout drinks and caffeine: Highly caffeinated pre-workout drinks are especially popular amongst parents, and I get it, but it's important to be cautious with caffeine intake, especially during pregnancy and lactation. If you are dealing with adrenal fatigue, be aware that caffeine can impact cortisol levels and energy balance. For alternative energy boosts without the crash, consider options like ginseng or green tea (which contains some caffeine, but also contains catechins which cause a slow release effect). You may also like this article: Natural Energy Boosters For Exhausted Moms Post-Workout Nutrition for Recovery Post-workout nutrition is all about replenishing the body’s energy stores, repairing muscle tissue, and rehydrating. For parents, this might mean grabbing something quick, but it’s essential to choose foods that aid recovery and keep you energized for the rest of the day. Protein Shake with Fruit and Hemp Seeds: A quick and easy way to get protein and carbs right after your workout. Turkey or Chicken Wrap with Veggies: Make this balanced meal ahead so you can grab-and-go! 3 Hard-Boiled Eggs with Avocado on Whole Grain Toast: A nutrient-dense meal that’s easy to prepare and full of healthy fats and protein. Quinoa Salad with Mixed Veggies and Grilled Chicken: High in protein and packed with micronutrients. Hydration & Electrolytes Dehydration can sneak up on you, especially when you're active and busy chasing kiddos around. Even mild dehydration can lead to fatigue, headaches, and decreased physical performance. It is common for breastfeeding mothers to be concerned that exercising will impact their milk supply, and while research shows that exercise isn’t linked to diminishing breast milk supply (9), dehydration may affect milk production (10). Breastfeeding mothers should drink about 128 ounces (3.8 liters or 16 cups) of water per day to maintain milk supply plus more if extra fluids are lost through sweating from working out. Electrolytes are minerals that help maintain fluid balance and are lost through sweat during exercise. Parents who engage in more intense or prolonged workouts or who are also breastfeeding may benefit from regularly consuming electrolyte-rich drinks. Fasted Workouts Many parents find that the best time to exercise is early in the morning, before the demands of the day take over. This approach has its advantages - less disruption, a quieter house, and a great start to the day - but it raises the question, should you eat before your morning workout or is it okay to exercise on an empty stomach? Exercising on an empty stomach, often referred to as "fasted cardio" can have different effects on your body, particularly in terms of hormonal balance. In the morning, your levels of cortisol (a hormone that helps regulate metabolism and respond to stress) are naturally higher. Exercising in this state without eating first can further increase cortisol, which may lead to increased stress on the body if done frequently or without proper recovery. While some find that fasted exercise helps them feel more energized, it’s important to monitor how your body responds, especially if you are already dealing with stress or adrenal fatigue. If you’re a parent juggling a lot of responsibilities, keeping your hormones balanced is crucial for avoiding burnout. During pregnancy, fasted cardio is not generally recommended as severe blood sugar dips can be dangerous. When it comes to performance, exercising on an empty stomach means your body may use stored fat for energy when glycogen levels (your body’s stored form of carbohydrates) are low. However, without readily available glucose from food, you might find that your energy levels dip quicker, which could lead to reduced endurance or strength during your workout. For morning workouts, having a quick pre-workout snack, like a banana or a cup of full fat milk kefir can provide a quick and easily digestible fuel source, and then you can have a full, protein-rich breakfast when your workout is complete. Weight Loss During Pregnancy & Lactation While many new mothers are eager to return to their pre-pregnancy weight, it's important to approach weight loss cautiously during pregnancy and lactation. During Pregnancy: Focus on eating nutrient-dense whole foods rather than cutting calories. Your baby needs adequate nutrients for growth and development. During Lactation: Breastfeeding burns additional calories, which can aid in gradual weight loss. However, extreme calorie restriction can negatively impact milk supply. Aim for slow, steady weight loss by eating balanced meals and engaging in regular physical activity. Remember, the postpartum period is a time of healing and adjustment. Prioritize your health, and be patient with yourself. Summary Nourishing your body properly is important for everyone, but it’s something that busy parents tend to struggle with. If you are not fueling your body properly, it becomes difficult to maintain the energy levels that are necessary to keep up with your fitness goals or to ensure your overall well-being, especially during pregnancy and lactation when nutrient requirements increase. Active parents should take care to prioritize a balanced intake of carbohydrates, proteins, and healthy fats to sustain energy levels, fuel workouts, and aid in recovery. Be mindful to fulfill your caloric needs with balanced, nutrient dense meals and stay hydrated. While fasted workouts may work for some, it's important to monitor how your body responds, particularly when managing stress or hormonal balance. PRODUCTS MENTIONED IN THIS ARTICLE See Product See Product See Product SHOP & EARN REWARDS. JOIN TODAY! References: Kominiarek, M. A., & Rajan, P. (2016). Nutrition Recommendations in Pregnancy and Lactation. The Medical clinics of North America, 100(6), 1199–1215. https://doi.org/10.1016/j.mcna.2016.06.004 Estimated Calorie Needs Per Day by Age, Gender, and Physical Activity. (n.d.). https://extension.colostate.edu/docs/smallsteps/calorie-needs.pdf Holesh JE, Aslam S, Martin A. Physiology, Carbohydrates. [Updated 2023 May 12]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. https://www.ncbi.nlm.nih.gov/books/NBK459280/ The Nutrition Source. (2012, September 18). Protein. https://nutritionsource.hsph.harvard.edu/what-should-you-eat/protein/ Krok-Schoen, J. L., Archdeacon Price, A., Luo, M., Kelly, O. J., & Taylor, C. A. (2019). Low Dietary Protein Intakes and Associated Dietary Patterns and Functional Limitations in an Aging Population: A NHANES analysis. The journal of nutrition, health & aging, 23(4), 338–347. https://doi.org/10.1007/s12603-019-1174-1 Murphy, M. M., Higgins, K. A., Bi, X., & Barraj, L. M. (2021). Adequacy and Sources of Protein Intake among Pregnant Women in the United States, NHANES 2003-2012. Nutrients, 13(3), 795. https://doi.org/10.3390/nu13030795 American College of Sports Medicine. (2015). Protein Intake for Optimal Muscle Maintenance. https://www.acsm.org/docs/default-source/files-for-resource-library/protein-intake-for-optimal-muscle-maintenance.pdf Field, C. J., & Robinson, L. (2019). Dietary Fats. Advances in nutrition (Bethesda, Md.), 10(4), 722–724. https://doi.org/10.1093/advances/nmz052 Nguyen, P. T. H., Binns, C. W., Nguyen, C. L., Van Ha, A. V., Chu, K. T., Duong, D. V., Do, D. V., & Lee, A. H. (2019). Physical Activity During Pregnancy is Associated with Improved Breastfeeding Outcomes: A Prospective Cohort Study. International journal of environmental research and public health, 16(10), 1740. https://doi.org/10.3390/ijerph16101740 Tallahassee Memorial HealthCare’s Lactation Consultants. (n.d.). Breastfeeding: A Guide to Optimizing Your Milk Supply. Www.tmh.org. https://www.tmh.org/healthy-living/blogs/healthy-living/breastfeeding-a-guide-to-optimizing-your-milk-supply Facebook Pinterest X Email Natural Energy Boosters For Exhausted Moms Read more Adrenal Fatigue 101—Plus My Favorite Adrenal Cocktail Recipe Read more The 3 Phases of Adrenal Dysfunction Read more