A good recovery after childbirth is largely based on the work you put in before and during the time you are pregnant. It requires a well-planned …
Hey Lifesum fam,
My name is Lina Spansk and I gave birth to my daughter, Nowa, 10 weeks ago. I’m over 30, live the fitness lifestyle and have competed in Bikini Fitness 7 times. On a daily basis, I train clients in the gym and teach classes at Barry´s Bootcamp. Lately, I have been focusing more on pre- and postpartum training, a field within fitness that started to interest me more since I became pregnant. I´ve now acquired extended theoretical and practical knowledge and understand what the body requires during and after pregnancy.
A good recovery after childbirth is largely based on the work you put in before and during the time you are pregnant. It requires a well-planned training schedule throughout all three trimesters and also a conscious and nutritious dietary intake. It is not only important for fetal development but also for the mother’s well-being.
The postpartum is an incredible time that is full of emotions. It is a period for recovery, while you get to know a new family member and get accustomed to new routines. It is important for you as a mother to maintain a nutritious diet even after giving birth, especially if you are breastfeeding. Today’s recommendation for breastfeeding moms is an increased nutritional intake to give both you and your baby all the nutrition and energy that is needed.
I consider Lifesum to be a great tool to use for those who are expecting or recently had a baby. The app helps you, in a quick and easy way, to keep track of your daily nutrition so you don’t fall behind on all the nutrients you need.
My first month after pregnancy was primarily dedicated to the nutrition my daughter required. I wanted to succeed with breastfeeding and therefore I chose to increase my nutrition intake with an additional 500 kcal a day. All my calories came from nutritious food such as chicken, fish, root vegetables and lots of greens and fruits.
A great tip I can give you when using Lifesum is to add your top 10 meals as favourites, which makes it fast and simple to add the meal in your daily count. The app also helps you out with something of huge importance which is easily forgotten while breastfeeding: drinking water. The app informs you on how many glasses a day you should drink, and all you have to do is tap in how many glasses you have had.
My first postpartum month went by quickly and by the end of it I started yearning for the gym again. I can honestly say I lost some muscle mass while being pregnant, even though I tried to stick to my training routine as much as I could. It’s important to have respect for the changes and adapt to the new circumstances. Having recovered and feeling physically and mentally stronger I was eager to begin my postpartum training, where I mainly focused on pelvic floor training and internal abdominal exercises. This is a great way to retain internal control of muscles highly affected during childbirth. It also prepares your body for the additional work which will in turn benefit your external recovery.
I’m now in my third postpartum month and I feel ready to get my strong body back. To succeed in building muscle again I know I must increase my intake of protein and balance my carbs and fats. My favorite protein sources are egg, chicken and quark. Lifesum has a great diet plan called “Food for muscles” that I can recommend to you all. It is a great help when understanding how you can balance your macros to succeed in getting a stronger look. It also helps you to be creative with your cooking by giving you recipe ideas that taste amazing.
I hope you’ve enjoyed reading this post and hopefully you stay tuned for my upcoming tips on postpartum training and diet!
All of the content and media on Lifesum is created and published for information purposes only. It is not intended to be used as a substitute for medical advice or treatment. Users should always consult with a doctor or other health care professional for medical advice. If you have or think you are at risk of developing an eating disorder, do not use the Lifesum app and seek immediate medical help.