Fueling Your workout
The GfM Community is all about showing up for yourself. We are currently heading into Week 2 of our GOGOGO phase, and I'm incredibly proud of the commitment our members are showing to themselves and their health. We equip our mom-athletes with the tools to succeed:
We help you adjust your bedtime routine to make that 6 am session a reality.
We teach you how to crush your goals by lifting heavier weights.
We provide a dedicated WhatsApp group where you receive high-level accountability, coaching support, and the cheerleading you need to monitor your macros and stay consistent.
This is where the Carbs Farm program comes in. This program is all about helping you reset your nutrition post-holidays (or whenever you need it!), so you can show up fueled with energy for your workouts and serve healthy, balanced, and time-efficient meals to your family. We achieve this by focusing on smart carbohydrates and foods that are high in fiber and protein. Members of this program also receive an email every Friday with a new recipe (I’ve created over 100 fast, meal-planned, and super yummy recipes for kids too). However, I am a fitness coach, not a registered nutritionist, and I believe in getting advice from the absolute best! That's why I've partnered with our amazing expert, Karina Wenker (Preconception/Prenatal/Postpartum Nutritionist), to bring you this invaluable guide. Whether you're planning a baby, currently expecting, or navigating the beautiful postpartum phase, this is for you.
Karina's Guide to Optimal Mom Nutrition
Phase 1: Preconception The goal of this phase is to prepare your body for a healthy pregnancy. Think of it as filling up your nutrient gas tank, supporting egg quality (which takes about 90 days to mature), and promoting healthy hormone levels and ovulation.
Nutrient Focus Recommendations:
Macros: Fat: 30–35% of calories Protein: ~20–25% of calories (aim for at least 25-30g per meal!) Carbohydrates: ~40–45% of calories
Important Foods: Eggs, leafy greens & cruciferous veggies, red meat & organ meats, fatty fish & oysters, nuts & seeds.
Foundational Supplements: A high-quality prenatal with methylated B vitamins (Karina's favorites: Needed & Seeking Health), Omega-3s, and CoQ10 (an antioxidant for mitochondrial health).
A Key Reminder: Your body needs to feel safe to conceive. Overexercising, very low body weight/dieting, and high stress can be detrimental to healthy ovulation and adequate hormone levels.
Phase 2: Pregnancy Your goal now is to consume nutrient-dense foods to support both your health and your baby’s development, keep blood sugar and mineral levels balanced, and most importantly, stay hydrated!
First Trimester: Don't worry if nausea and food aversions change your diet, you can get back on track in the second trimester. Focus on what you can stomach, and try a protein-rich bedtime snack.
Second & Third Trimesters:
Aim for at least 100-120g of protein per day and incorporate a variety of colorful veggies and flavors.
Top Foods: Ginger & lemon (great for nausea), salmon & other fatty fish, leafy greens and other veggies, avocados, full-fat fermented dairy, nuts & seeds.
Hydration: Drink plenty of water plus daily electrolytes. Start adding raspberry leaf tea in the second trimester.
Foundational Supplements: High-quality prenatal, Prenatal DHA (Fish or algae oil), Vitamin D3, and Magnesium Glycinate at night. (Get your iron levels checked first before supplementing with iron.)
Phase 3: Postpartum (0-6 months): This phase is all about replenishing lost nutrients, supporting deep healing, and recovery.
Healing FocusRecommendations:
Food & Digestion: Focus on warm foods that are easy to digest: collagen-rich cuts of meat, beef & organ meats, and cooked vegetables & grains (rather than raw foods).
Hydration: Water + electrolytes, warm teas, and broth.
Foundational Supplements: Continue your prenatal vitamin while breastfeeding and for at least six months, plus Omega-3s, Collagen, and L-Glutamine.
Karina Answers Your Supplement Questions:
1. What do you think about the Kirkland Omega-3s? Kirkland Signature Natural Fish Oil Omega-3 is an okay option, and it's third-party (USP) verified, which is a good sign for purity. However, it's not my preferred recommendation. One serving only has 250mg of combined EPA & DHA, and the label doesn't specify other filler ingredients. Generally, I look for one that has at least 500mg of EPA/DHA. For preconception and pregnancy, specifically, you want a higher ratio of DHA. For example, Thorne Prenatal DHA has 650mg of DHA and 200mg of EPA per serving, and Nordic Naturals ProDHA has 480mg of DHA and 205mg of EPA.
2. What about Collagen? How many scoops of Vital Proteins? Vital Proteins Collagen Peptides are a great option! I always look for a grass-fed/pasture-raised source. I recommend one scoop (about 20g of collagen) per day. Another one I personally like because it dissolves a little better is Further Foods Unflavored Collagen Peptides.
3. What about L-Glutamine? Which brand? L-Glutamine is an amino acid that I find incredibly helpful for moms who are struggling with gut issues in postpartum, had to use antibiotics during labor, or are recovering from a C-section. It aids with gut barrier repair, reduced inflammation, and better nutrient absorption.Both Designs for Health and Pure Encapsulations have L-Glutamine powders that are well-absorbed.Karina's Special Offers & Coupons for the GfM Community
4. Fullscript Discount: I use Fullscript, which is an online supplement dispensary with a wide variety of high-quality supplement brands. I mostly use this so my clients can access recommended supplements at a lower rate, but anyone who signs up through my account can get a 20% discount (and sometimes there are sales with even deeper discounts) - let Giorgia know if you'd like more info about this! Favorite Brands: Some of my go-to brands for high-quality, reliable supplements are Seeking Health, Thorne, and Designs for Health.
Work with Karina to show up even stronger to your workouts:
Hair Tissue Mineral Analysis (HTMA) Package Coupon: My HTMA package (includes testing, two 60-minute sessions, and one 30-minute session) is normally $450. I’d love to make this available for $299 for all GfM members/community in Q1 of 2026.
The Balanced Breakfast Challenge: It's coming back January 15th! You can sign up here: Balanced Breakfast Challenge Sign-Up. More info to follow soon!
