So, what does this mean?
Men AND women both have the testosterone hormone in their bodies.
What is testosterone?
Testosterone plays an important role in clarity, brain function, libido, muscle and bone health. Post-menopause, women have 10% of the testosterone men have. This means that it is more difficult to gain muscle mass during these years after 50. Not only is testosterone important from a muscle building perspective, but also for tendon and bone health.
What happens to testosterone during the 3rd trimester of pregnancy and what does it mean?
Testosterone peaks during the 3rd trimester of pregnancy. This means that you want to maximize and build your muscle and bone function at this time! This is the prime time to start incorporating testosterone friendly exercises to your program. Another reason why its important to build muscle mass during your pregnancy is because after you have the baby, you are going to be lifting, bending, squatting...you name it! So, instead of lifting the baby from the arms, having strong legs and a core can help prevent many common upper body mommy injuries, like mommy's thumb!
What are testosterone friendly exercises?
Strength training is a testosterone friendly exercise! You want to make sure that you do not overdo the endurance/cardio training, because that will deplete testosterone levels. SO...balance out your exercise types!
In addition, protein intake is important to build muscle and bone mass. Protein recommendations during the 3rd trimester are about 70 grams/day. You want to make sure that you are consuming a variety of protein as well, including chicken, beef, fish, eggs, nuts, etc.
Concerned about how to get started with your 3rd trimester exercise program? Schedule a free 15-minute consultation and I'd love to chat with you!
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