At its heart, Pilates is a practice of mindful movement. It’s about the connection between your mind, your breath, and your body. But to get the most out of every roll-up, teaser, and plank, we also need to consider another crucial element: fuel.
What you eat before and after your session can dramatically impact your performance, energy levels, and recovery. Think of it as another way to honor your body and support the hard work you put in on the mat or reformer.
Here’s our simple guide to fueling your forme for success.
Before Your Pilates Class: The Energy Phase
The goal before class is to provide your body with accessible, sustained energy without making you feel heavy, bloated, or sluggish. You want to feel light, energized, and ready to move with precision.
Timing is Key
- 1-2 hours before: A small, balanced meal is ideal.
- 30-60 minutes before: A light, easily digestible snack is perfect if you’re short on time.
Avoid eating a large meal right before class, as your body will be busy digesting instead of sending blood and energy to your muscles.
What to Eat: Focus on Complex Carbs & a Little Protein
Complex carbohydrates are your best friend. They break down slowly, providing a steady release of energy that will carry you through your entire class. Pair them with a small amount of protein to support your muscles.
Great Pre-Pilates Options:
- A small bowl of oatmeal with a handful of berries.
- A banana with a tablespoon of almond butter.
- A slice of whole-wheat toast with avocado.
- A small smoothie made with spinach, half a banana, and a scoop of plain Greek yogurt.
- A few whole-grain crackers with a slice of turkey.
What to Avoid
Steer clear of foods that are high in fat, fiber, or spice right before class. These can be hard to digest and may cause discomfort, cramping, or acid reflux, especially with all the core work and spinal articulation in Pilates.
After Your Pilates Class: The Recovery Phase
You’ve challenged your muscles, lengthened your spine, and focused your mind. Now, it’s time to replenish and repair. The goal after class is to restore your energy stores and provide your muscles with the building blocks they need to grow stronger.
The “Golden Window”
Try to have your post-workout snack or meal within 30-60 minutes of finishing your class. During this window, your body is primed to absorb nutrients efficiently for muscle repair.
What to Eat: Focus on Protein & Carbohydrates
Lean protein is essential for repairing the micro-tears in your muscles (which is how they get stronger!). Combining it with carbohydrates helps replenish your muscle glycogen (energy stores) that you used during the workout.
Excellent Post-Pilates Options:
- A protein shake with a scoop of protein powder, unsweetened almond milk, and a handful of spinach.
- A grilled chicken or chickpea salad with plenty of leafy greens.
- Scrambled eggs with a side of whole-wheat toast.
- A quinoa bowl with roasted vegetables and a lean protein source.
- Cottage cheese with fruit.
Don’t Forget to Rehydrate!
Whether you realize it or not, you lose fluid through sweat and breath during class. Sip on water throughout the rest of the day to restore balance, flush out toxins, and keep your muscles happy.
Listen to Your Body
Ultimately, nutrition is deeply personal. Use these guidelines as a starting point, but pay attention to how you feel. You are the expert on your own body. By mindfully fueling your workout, you complete the circle of wellness that Pilates champions.
Ready to put this into practice? Check out our class schedule and book your next session to find your perfect forme!
