69: Maintaining Muscle Mass During Pregnancy
From Fitness for Pregnancy and Beyond by Janelle Ahrens
April 27, 2026 · 19 min · Episode 69
About this episode
The episode discusses strategies for pregnant women to maintain and build muscle mass through exercise and nutrition.
Today we discuss how pregnant women can maintain and build muscle mass through strategic exercise and nutrition. We cover practical tips on resistance training, protein intake, recovery, and tracking progress during pregnancy. TIMESTAMPS 00:00 Maintaining Muscle Mass During Pregnancy 02:49 The Importance of Protein Intake 06:10 Recovery and Hydration for Muscle Retention 08:53 Tracking Progress and Strength Maintenance 12:13 Mindset and Resilience in Fitness PREGNANCY FITNESS PROGRAM: https://www.phasempowerment.com/pregnancyfitnessprogramming Janelle Ahrens + Certified Pre and Postnatal Fitness Specialist + Fat loss specialist + Personal trainer + Nutritionist for busy women PHASEmpowerment Website: www.phasempowerment.com Instagram: https://www.instagram.com/janelle.fatlosscoach/ Facebook: https://www.facebook.com/PHASEmpowerment/ Juice Plus (my whole foods capsules, also used this as my prenatal): https://janelleahrens.juiceplus.com/us/en https://www.phasempowerment.com/
People in this episode
Host: Janelle Ahrens
Topics covered
- muscle mass
- pregnancy fitness
- nutrition
- exercise
- resistance training
- protein intake
Keywords
- pregnancy
- muscle retention
- exercise
- nutrition
- protein
- recovery
- fitness
Mentioned in this episode
Organizations: PHASEmpowerment
Products: Juice Plus
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