Athletes who are preparing for procreation should consider eating a nutritionally dense diet that is beneficial for both partners. Eating specific foods while trying to conceive can increase fertility and provide a strong nutritional foundation to sustain a healthy pregnancy.
Athletes who are preparing for procreation should consider eating a nutritionally dense diet that is beneficial for both partners. Eating specific foods while trying to conceive can increase fertility and provide a strong nutritional foundation to sustain a healthy pregnancy.
One of the key things you can do when trying to conceive is to drink plenty of water. As a guideline, you should drink at least half of your body weight in ounces of water. For example, if your weight is 120 pounds, you should drink at least 60 ounces of water in a day. Water is critical for fertility because it thins out the woman’s cervical mucous making it easier for the male’s swimmers to reach their goal. Drinking plenty of water also helps to transport developing follicles and creates a cushy lining for implantation.
Imbalances in sex hormones can lead to infertility. Dairy, especially cultured dairy like yogurt or kefir, is a great addition to your fertility diet. Dairy provides vitamin D, which helps create sex hormones, and zinc, which maintains hormone balance. B vitamins support egg release and implantation and are also found in dairy. Full fat dairy has also been shown to increase pregnancy rates by providing the necessary fats to improve energy and maximum vitamin absorption that are required for proper ovulation and conception.
High insulin levels have been shown to negatively affect ovulation. You can achieve a more consistent blood sugar and insulin level by consuming carbs that are slow digesting and contain fiber like whole grains, veggies, fruits, and beans. Sweet potatoes are a starchy carb that is high in fiber and contains beta carotene. The beta carotene found in leafy greens and yellow/orange foods, like sweet potatoes, keeps hormones in check, helps prevents early miscarriage, and helps to sustain a pregnancy.
Top a baked sweet potato with a Hawaiian inspired colorful concoction created for conception. The pineapple salsa not only will have your taste buds dancing, but it provides beta carotene as well as bromelain, which is an anti-inflammatory. Because of its anti-inflammatory properties, bromelain has been show to support implantation. Cook up this vegetarian creation with a side of creamy cucumber salad for a nutritional baby-making boost.
Hawaiian Sweet Potatoes
Calories 226, Protein 4g, Carbs 34g, Fat 1g
Prep time: 15 min
Cook time: 60 min
Serves: 2
Ingredients:
- 2 sweet potatoes
- 2 cups pineapple, finely diced
- 2 tomatoes, seeded and diced
- 1 small onion, diced
- 1 jalepeño, seeded and finely diced
- 1 clove garlic, minced
- ¼ cup cilantro, chopped
- 2 tablespoons lime juice
- ¼ teaspoon salt
- ¼ cup plain, whole milk Greek yogurt (optional)
Preparation Instructions:
- Preheat oven to 350 degrees.
- Prick skin of sweet potato generously with a fork and place in oven. Bake 45-60 minutes until soft.
- While potato is cooking, prepare salsa.
- Place remaining ingredients, except yogurt, in a bowl. Stir to combine.
- When potato is fully cooked, slice skin to scoop out the insides.
- Mash the potato with a fork.
- Top with pineapple salsa and yogurt if desired.
Note: Pineapple salsa serves up to 4, save extra salsa in refrigerator up to 4 days. This salsa is also delicious served with tortilla chips.
Creamy Cucumber Salad
Calories 118, Protein 4g, Carbs 25g, Fat 4g
Prep time: 10 min
Serves: 2
Ingredients:
- 2 English cucumbers, cut in half, seeded, and sliced
- 3 green onions, sliced
- ¼ cup rice wine vinegar
- 1 tablespoon honey
- ¼ teaspoon red pepper flakes (optional)
- ¼-1/2 teaspoon salt (to taste)
- 2 tablespoons plain, whole milk Greek yogurt
- 1 tablespoon macadamia or hazelnuts, chopped
Preparation Instructions:
- In a bowl, combine vinegar, honey, pepper flakes, salt, and yogurt.
- Cut cucumbers in half lengthwise and scoop out the seeds with a melon baller or tablespoon. Slice into ¼” slices and add to the bowl.
- Add green onions and stir to coat.
- Serve immediately or let marinate up to half a day in fridge
