Exercise and Nutrition During a Multiple-Birth Pregnancy: What the Research Says
Safe and effective ways to stay healthy while carrying twins or more, backed by science
Let's be honest – the moment you found out you were carrying multiples; your first thought probably wasn't about exercise or nutrition. More likely, you were processing the incredible news that you're expecting not one, but two (or more!) little ones. But now that the initial shock has settled, you might be wondering: "How do I keep myself and my babies healthy during this unique pregnancy journey?"
Carrying multiple babies doesn't mean you need to give up on staying active and healthy. In fact, research shows that appropriate exercise and proper nutrition can lead to better outcomes for both you and your babies. Here's what current studies reveal about safely maintaining your health during a multiple-birth pregnancy.
The Truth About Exercise During a Multiple-Birth Pregnancy
If you're feeling uncertain about exercise during your multiple-birth pregnancy, you're not alone. While more research is needed to understand the specific benefits of exercise during multiple-birth pregnancies, the general consensus is that gentle movement is beneficial and can outweigh the risks associated with inactivity. It's important to note that blanket recommendations for activity restriction or bed rest are often given to reduce perceived risk, despite the lack of evidence supporting their effectiveness in improving maternal or fetal outcomes.
Let's also clarify a common misconception: exercising during a multiple-birth pregnancy doesn't mean intense workouts. Instead, focus on gentle movement that keeps you feeling good. Activities like walking, modified prenatal yoga, swimming, water aerobics, and stationary cycling are generally safe. It's important to avoid high-impact exercises, activities with fall risks, contact sports, hot yoga, and exercises lying flat on your back after the first trimester. Always consult your healthcare provider for personalized advice.
In general, maintaining an active lifestyle during a multiple-birth pregnancy can offer numerous benefits, including potentially reducing the risk of gestational diabetes and hypertension, improving sleep quality, alleviating back pain, boosting energy levels, and promoting better emotional wellbeing.
Nutrition: Feeding Your Growing Crew
Let's talk about eating for three (or more). The American College of Obstetricians and Gynecologists reports that mothers carrying twins need approximately 600 additional calories daily, while those carrying triplets need about 900 extra calories. But here's the catch – those calories need to count.
The Building Blocks: Essential Nutrients
Protein: The Canadian Higgins Nutrition Intervention Program suggests that, after the 20th week of pregnancy, women expecting twins should increase their protein intake by approximately 50 grams per day compared to non-pregnant women. This dietary adjustment has been shown to increase average birth weight in twins by 80 grams and reduce preterm births by 30% compared to twins born to mothers in a control group. [source]
Iron: Iron is undoubtedly essential for a healthy pregnancy, particularly in twin pregnancies where the demand is significantly higher. However, the optimal approach to iron supplementation remains a subject of debate.
While iron deficiency anemia is a significant concern in twin pregnancies, excessive iron intake can lead to adverse effects. Recent research suggests that routine iron supplementation for all women, including those with twin pregnancies, may not be necessary. Instead, a more personalized approach, focusing on individual needs and risk factors, is recommended. [source]
Calcium: Those babies are building bones! According to Canadian Alberta Health Services, twin pregnancies necessitate increased calcium intake, ideally between 2000-2500 mg per day. [source]
Making It Work in Real Life
Instead of focusing on perfect meals, think about adding nutrition throughout your day. Here's what works:
Morning Sickness Survival: When you're carrying multiples, morning sickness can be more intense. Small, frequent meals are your friend. Try:
Keeping crackers by your bed
Sipping on smoothies (great way to pack in nutrients)
Eating whatever sounds good, whenever it sounds good
The Third Trimester Challenge: As your babies grow, eating large meals becomes uncomfortable. Solution? Think small but mighty:
Nutrient-dense snacks every 2-3 hours
Liquid nutrition (smoothies, soups, protein drinks)
Focus on quality over quantity
Finding Your Balance
Remember, this isn't about perfection. It's about finding sustainable ways to support your growing family.
Listen to Your Body
Your body is doing something extraordinary – growing multiple humans! Some days you'll feel energetic enough for a walk, other days your best exercise might be gentle stretching in bed. Both are perfectly okay.
Practical Tips for Success
Movement Strategies:
Break exercise into 10-minute segments
Focus on activities that feel good
Stay hydrated (even more crucial with multiples)
Stop if anything doesn't feel right
Nutrition Hacks:
Prep snack boxes weekly
Keep protein-rich options easily accessible
Use a water bottle with time markers
Consider a meal planning service during challenging weeks
🎁 Looking for more guidance?
Transform Your Multiple-Birth Pregnancy Journey with our Expert Support
Get our complimentary 'Expecting Multiples 101' guide and discover proven strategies for a healthy, confident pregnancy from Dr. Cristina Cavezza, clinical psychologist and twin mother. Inside, you'll find:
Nutrition guidelines optimized for carrying multiples
Expert-backed comfort techniques for twin, triplet and higher-order multiple birth pregnancies
Safe exercise routines to keep you strong and comfortable
Emotional wellness strategies from a fellow multiples mother
Smart financial planning tips to prepare without overspending
The Bottom Line
Growing multiple babies is an incredible journey that requires extra care and attention to your health. But remember – you're not just doing this for your babies, you're doing it for yourself too. A healthy pregnancy helps set the stage for an easier recovery and more energy for those busy early days with your little ones.
A Final Note
Always consult your healthcare provider about exercise and nutrition during your multiple-birth pregnancy. They know your specific situation and can provide personalized guidance based on your unique needs.
💡Remember: Every multiple-birth pregnancy is unique. Use this information as a general guide, but always follow your healthcare provider's specific recommendations for your situation.
