Did you know that Pilates is the fastest-growing form of exercise in Australia with a growth rate of 250% each year? That should come as no surprise, given that it’s good for just about every part of you – it will boost core strength, posture, flexibility and balance.
It’s also proven to enhance quality of life and reduce rates of depression. And it’s a form of exercise that just about everyone can do, being readily adaptable to all ages and fitness levels.
You will earn a good sweat during a Pilates routine, and you will put your muscles through some strain. That’s why it’s important to eat the right things on a day when you have Pilates.
The good news? So much of what you need to make the most of your Pilates routine is right there in your Good & Fugly weekly box.
Before Pilates
Before you start your Pilates session, you want to eat something that will give you a solid boost of energy and prevent hunger, but not something that will sit on your stomach and make you feel “heavy” or “bloated”.
As such, the best foods to eat before Pilates are those that contain lean proteins and complex carbohydrates, which provide sustained energy that will last you the hour or so session, and additionally keep your blood sugar stable. Some good examples of pre-Pilates meals are:
- A piece of fruit with yogurt
- Oatmeal with almond milk
- A turkey and cheese sandwich
- A smoothie made with protein powder, fruit, and almond milk
You should also drink plenty of water before your workout, as hydration is essential for your muscles and joints. Aim to drink at least a glass or two of water 30 minutes before your Pilates class.
And make sure you take a bottle of water to class as well! You’re going to need it.
During Pilates
During your Pilates workout, you don’t need to eat anything, even if you have a break midway through (most Pilates classes don’t), as your body will be using the energy from your pre-workout meal.
But that water bottle you brought to class is essential to keep close at hand. Pilates is designed to get a good sweat going, and you should make sure you keep your fluids up throughout.
If you are a heavy sweater, then it might be worth considering bringing a sports drink as well, as the electrolytes and salt in those can help prevent cramping.
After Pilates
After the workout, recovery and repairing the muscles is the name of the game. This means you want to get a good hit of protein and complex carbohydrates, just like before the workout, but you can have something a little heavier now that your body will be at rest for a while.
Some examples of post-Pilates meals are:
- A chicken and quinoa salad
- A turkey sandwich on whole-wheat bread
- A scrambled egg with spinach and cheese
- A bowl of Greek yogurt with granola and berries
Keep drinking the water, too, as rehydration is going to be important. You can also add some lemon juice or a pinch of salt to your water to enhance hydration and balance your pH levels.
One thing to keep in mind is that your body is likely going to crave some snacks throughout the day after a Pilates workout. This is fine and natural, since you’ve put your body through a lot to work it out. You shouldn’t deny yourself, as going hungry after exercise can slow recovery.
However, rather than indulging in junk food or highly processed quick eats, prepare some Good & Fugly snacks before you exercise, so you can munch on those, guilt-free, through the day.
Best of luck with the workout! One of the best things about Pilates is that you’ll feel the results almost immediately.
FAQs
A word of warning: avoid carbs as Pilates does not require carbohydrates energy. Before the session, include foods like fish and veggies, lettuce wrap with protein, eggs and avocado, yoghurt with berries, etc. Once your session is done, wait for 30 minutes before consuming food.
What should I eat before and after Pilates? ›
A word of warning: avoid carbs as Pilates does not require carbohydrates energy. Before the session, include foods like fish and veggies, lettuce wrap with protein, eggs and avocado, yoghurt with berries, etc. Once your session is done, wait for 30 minutes before consuming food.
What foods are good for Pilates? ›
Fish, eggs, tofu, and lean meats are all excellent forms of protein. Fiber: Fiber can help with digestion and keeps you feeling full and content. Nuts, whole grains, fruits, and veggies are all excellent sources of fiber.
Should I do Pilates on an empty stomach? ›
Since there is so much emphasis in Pilates on using your abdominal muscles, you will want to have a fairly empty stomach. Your core will be fully engaged and it's best that you have eaten only lightly at your last meal. You will probably tolerate it best to have a small snack an hour or two before your class.
What is a good pre Pilates snack? ›
Here are a few healthy pre-workout snacks and meals you can eat an hour or two before your Pilates class:
- Scrambled eggs with avocado and a handful of berries.
- Unsweetened yoghurt topped with berries and nuts.
- An apple with nut butter and a small cube of cheese.
Take a walk, do some dishes, rotate your arms a bit, climb some stairs. Just for 10 minutes or so, to get the blood flowing. Hold each stretch for about 30 seconds. Stretching shouldn't be painful, but the tight, sore areas usually need a good stretch the most, maybe even a double set.
How to get a flat stomach with Pilates? ›
5 Pilates Exercises for a Flat Stomach in 14 Days
- Stretch First.
- Keep the Following in Mind Before You Start.
- Exercise 1: Wide Legged Forward Fold.
- Exercise 2: Runner's Lunge.
- Exercise 3: Table Top Knee Taps.
- Exercise 4: Supine Marches.
- Exercise 5: Chest Life.
Consult this list before your next class and you'll doubtless get more out of your workout than ever before.
- 1/ Forgetting Your Alignment On The Way Out Of A Movement. ...
- 2/ Bracing, Not Breathing. ...
- 3/ Over Recruiting Your Pelvic Floor. ...
- 4/ Faking Your Pelvic Floor 'Zip' ...
- 5/ Doing The Moves You Like, Not What You Need.
Create a Pilates Practice Plan
We suggest attending 2-3 classes per week, for ultimate results. Experiment with different teachers and different class types, especially if you're just beginning your Pilates journey, to find the best fit for your fitness goals and help ensure strong and consistent results over time.
Can I lose belly fat with Pilates? ›
While you'll certainly burn calories, losing belly fat from Pilates is a myth. You can't spot reduce fat anywhere on your body, regardless of the exercise. Think of your stored fat like a swimming pool.
But while you will see benefits from doing Pilates once or twice weekly, exercise experts agree that the ideal is three times a week. That's the “sweet spot,” said Ms. Samper.
Is it better to do Pilates in the morning or night? ›
There is no 'best' time to do Pilates. Showing up at all is the best thing you can do. You don't need to change your routine, you just need to find the best time for you. You may find that keeping a consistent schedule helps you show up and makes your body feel prepared.
What is the secret to Pilates? ›
If taught correctly, it works by exercising the body with many varied movements based on articulated spinal motions while reinforcing focus and control. Fewer repetitions are applied in these movements to encourage correct form and postural awareness. The goal is not to fatigue the body, but to invigorate it.
Why am I so hungry after Pilates? ›
So once your workout ends, your body cries out: Feed me! Plus, as there's more blood and fluid in your muscles, inflammation can occur, leading to an increased appetite due to a surge in cortisol. This makes that post-workout snack super important, says running coach, Susie Lemmer.
How long should a Pilates workout be? ›
Typical Pilates workouts tend to be 45 minutes to an hour long, Sonja Herbert, a Pilates instructor and founder of Black Girl Pilates, tells SELF. You can do Pilates with or without equipment (more on that below), but no matter what you can expect the moves to involve slow, precise movements and breath control.
Should you have protein before or after Pilates? ›
It's best to aim to eat something about 30 minutes after class because that's when your body will be begging for glycogen that it lost while you were in class. One of the best things (that also happens to be quick and easy) that you can eat post-workout is a nutrient-dense protein shake or smoothie.
Should I have a smoothie before or after Pilates? ›
A smoothie can help to maximise this post practice. It's important to refuel your body with nutrients between 30 and 60 minutes after completing class. If we've tired you out too much to think, or you're not keen on sweating in the supermarket — try the Kaya Espresso Bar. It's got you covered.
Is Pilates enough to lose weight? ›
Unlike many high intensity workouts, Pilates does not burn a significant amount of calories, but studies have found that it can reduce body weight. A 2021 study found Pilates to effectively reduce body weight and body fat percentage in participants with overweight or obesity.
