Collaboration with Melanie Sulaver MS, RD, CDN, CISSN
If you’ve had the pleasure of connecting with Mel, you already know she’s not just a wealth of knowledge and a passionate advocate for women’s health—she’s also an incredible human being. When she reached out to me with a heartfelt video, offering her support and encouragement, I immediately knew she would be valuable to the Herathlete community. I'm excited to introduce Mel to all of you and share her expertise, particularly in the areas of pregnancy and postpartum care for female athletes.
Pregnancy & Athlete Nutrition
Energy Needs
What we know about pregnancy applies to pregnant athletes but is often amplified, making tailored care and professional guidance essential. Adequate daily caloric intake remains a fundamental priority. However, there’s no one-size-fits-all caloric recommendation, as every pregnancy and individual experience varies.
Mel emphasizes that we cannot rely solely on the extremely limited recommended calorie numbers when counseling this unique population. Therefore, it would be unhelpful to provide a specific reference calorie number in this blog. She works with clients who, in the past, have required an additional 750 calories per day from the standard reference just to support lactation and physical recovery from childbirth—this doesn't even account for the additional needs when returning to sports.
Physiological Changes
Pregnancy brings maternal physiological changes that increase resting metabolic rate. In addition to the fetus developing entirely on the nutrients provided by the mother, these changes typically raise caloric needs of the mother. This includes:
Hormonal shifts
Increased maternal bone turnover
Greater oxygen demand
Expanded blood volume
These adaptations create a heightened need for nutrients to support both maternal changes and fetal growth. It can be helpful to view nutritional interventions based on specific micronutrients needed trimester by trimester.
First Trimester
This is the foundational stage of fetal development, influencing early embryonic growth, organogenesis, and neural development. Preconception nutrition is critical, as entering pregnancy with depleted nutrient stores increases the risk of complications.
Key nutrients to prioritize:
Folate
Iodine
Vitamin D
In an effort to keep this blog concise, refer to this free resource on micronutrients of emphasis during the first trimester.
Second and Third Trimesters
During these stages, the fetus begins to accumulate nutrients for postnatal needs. Nutritional demands intensify, for instance:
Second trimester: Blood volume increases significantly, requiring double the amount of iron compared to pre-pregnancy levels to support oxygen delivery.
Third trimester: Calcium absorption increases to aid fetal bone development while maintaining the maternal skeleton.
In an effort to keep this blog concise, refer to this free resource on micronutrients of emphasis during the second and third trimester.
Common Deficiencies
Nutrient deficiencies often are byproducts from inadequate pre-pregnancy nutrition or limited intake during pregnancy, particularly in the first trimester. Often unintentional due to nausea, vomiting, and food aversions. This is where a dietitian can work with the mother to find creative ways to incorporate all necessary nutrients to meet needs and prevent deficiencies.
Postpartum Athlete Nutrition
Postpartum nutrition is under-researched, with most guidelines focusing on lactation rather than the total physical toll of pregnancy and childbirth. What we know for return-to-sport guidelines are even more scarce. Whether the mother is returning back to their Sunday strolls or elite athletics, supporting recovery requires replenishing vital nutrients for maternal healing and milk production. These needs vary by individual and by activity goals.
“Bouncing Back” Is Not the Goal
The concept of “bouncing back” is a misguided notion. Post-pregnancy recovery involves physical healing, adjusting to motherhood, and rediscovering athletic performance as part of a new chapter, not as a return to a former self. As Mel puts it, female athletes should “step into the next level version of themselves,” embracing both motherhood and athletics as a fresh journey.
Nutritional Priorities for Postpartum Athletes
Lactation alone requires an additional 350–400 calories/day, but athletes returning to sport while nursing and recovering will most likely need even more. Suggested starting points include:
Carbohydrates: 45–64% of daily calories
Protein: 1.8–2.0 g/kg/day
Hydration: 80–100 oz/day (adjusted for activity and climate)
In an effort to keep this blog concise, refer to this free resource on micronutrients of emphasis during postpartum.
Lactation
Mel recognizes that maternal stress, anxiety, and low energy availability can significantly impact milk production. A holistic approach and a reliable support system are essential to safeguarding the mother's health while maintaining the quality and quantity of breast milk for the baby.
Nutrients including both fat-soluble and water-soluble vitamins are secreted in breast milk and will decrease in the event of vitamin deficiency in the mother. This means if the mother isn't getting enough of these vitamins, neither will the baby.
Nutrients including calcium, phosphorus, and magnesium are independent of the mother's serum levels and diet. Meaning, these nutrients will be taken directly from the mother's bones if necessary.
Summary
To best support pre-pregnancy, pregnant, and postpartum athletes, prioritize the following hierarchy of needs:
Meet energy and hydration requirements.
Focus on key macronutrients and micronutrients.
Identify and address knowledge gaps related to pregnancy nutrition.
Overcome barriers to implementing nutritional strategies.
Build a comprehensive support system (including mental health, pelvic health, and medical professionals).
Motherhood and athletics are possible. I think of Allyson Felix’s story—her struggle with life-threatening pregnancy complications, the loss of sponsorships, and her transformation into a powerful advocate for mother athletes. Additionally, I’m reminded of Team USA wrestler Adeline Gray, who achieved a remarkable feat by winning bronze at the World Championships just 14 months after giving birth to twins. These stories are powerful because they’ve changed the culture of sports, especially for women athletes.
This blog provides an overview, but the journey of a pregnant athlete is deeply personal and complex. Consulting a registered dietitian ensures personalized care and guidance during these transitions.
We hope you enjoyed this resource!
About the Author
Jourdan Delacruz is a 2X Olympian and represented Team USA in the sport of Weightlifting for both the 2020 and 2024 Olympic Games. Jourdan holds a bachelor's in nutrition and dietetics from the University of Northern Colorado. She is pursuing her master's degree in sports nutrition with hopes of becoming a sport-registered dietitian. Jourdan is the founder of Herathlete, a brand committed to supporting female athletes through education and community.
Special Contribution
Melanie Sulaver (MS, RD, CDN, CISSN) is the founder and small (but mighty) business owner of Nutrition by Mel. She is a registered dietitian working to bridge the gap between women’s health and performance nutrition. As a speaker, counselor, and coach, Mel works with women in sports, educating them on disordered eating, low energy availability, relative energy deficiency in sports, menstrual health, the perinatal window, and menopause. Her goal is to change the narrative surrounding what it means to navigate life as a woman, an athlete, and a mother.
You can connect with Mel on Instagram @nutritionbymel or through email at mel@nutritionbymel.com
Be sure to check out her services and offerings at www.nutritionbymel.com
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