What to Eat Before Pilates: Top Tips in 2024

Pilates is a fantastic way to strengthen your entire body, especially your core. With its focus on controlled movements and sometimes intense exercises using specialized equipment, Pilates can be a more demanding workout than you might expect. That's why fueling up properly before your session is key.

Choosing the right foods before Pilates can help you feel energized and focused. This avoids the sluggishness or discomfort that comes from eating the wrong things. Along with our certified nutritionist, we've gathered some top food options to help you make the most of your workout.

Whether you're diving into an early morning class or squeezing in a session between tasks, these simple pre-Pilates meal ideas will help set you up for success. Read on to learn more about the best foods to fuel your workout.

What to Eat Before Your Pilates Workout

The right pre-workout meal can help you feel energized¹ and ready to get the most out of your Pilates session. Here are some key nutrients to include and why they matter:

Consider Timing

When you eat is just as important as what you eat. Your meal timing can affect your energy levels and comfort during Pilates.

Here’s how to adjust your pre-workout nutrition based on the time of your class:

• 🌅 Morning class: Have a light snack like a banana or a handful of nuts if you have a very early morning class followed by breakfast after. For a mid-morning class, have a balanced breakfast such as scrambled eggs on wholegrain toast or oatmeal around 90 minutes before. This helps prevent nausea or dizziness during your workout.

• 🕑Afternoon class: Make sure to eat a complete lunch, such as a rice bowl with protein and veggies 90 minutes beforehand. This will give you sustained energy without feeling too full.

• 🌃 Evening class: Eat a light but balanced meal 2 hours before your class. This way, you're fueled but not weighed down during your Pilates session.

Pre-Pilates Full Meal Ideas

Pilates can be more intense than yoga². The right pre-Pilates meal depends on how challenging your session will be. If you're gearing up for a more intense workout, you'll want a meal that fuels your body without feeling too heavy. 

Here are some balanced meal ideas to eat 1.5 to 2 hours before class:

If you're in a rush, preparing a nutritionally balanced meal can feel tricky. This is where meal delivery services can come in handy. They offer pre-prepped, healthy options that save you time without sacrificing nutrition.

The Best Snacks to Eat Before Pilates

Maybe you’re short on time and just need a quick energy boost. Having a light snack 30 to 45 minutes before Pilates can help. These snacks will give you just enough fuel without weighing you down:

It’s best to avoid eating right before your session. Pilates involves plenty of core-focused movements, and feeling too full can make it uncomfortable to move through your exercises. Keep your snacks light to stay energized and focused.

What to Avoid Eating Before Pilates

Certain foods can hinder your performance and make your Pilates session uncomfortable. Here’s what to avoid before your workout:

• Fatty, fried, or greasy foods: These are harder to digest and can leave you feeling sluggish or bloated.

• Caffeine: If you're sensitive to caffeine, it’s best to avoid it before Pilates. However, if you handle it well, a small amount can actually help boost your energy³.

• Fizzy drinks and alcohol: These can cause bloating or gas, making core movements during Pilates uncomfortable.

Planning your meals on Pilates days is key. This way, you can avoid reaching for junk food and have nutritious options ready when you need them.

Why Is What You Eat Important?

Many people think of Pilates as a low-impact workout, but it can actually be quite challenging⁴. If you’re accustomed to other forms of exercise, you might find Pilates demands a lot from your body. Proper nutrition plays a key role in how you perform during your session.

Here are some reasons why it’s important to consider what you eat:

⚠️ Eating a large meal: Feeling full can make you feel uncomfortable during class 

⚠️ Not eating enough: Feeling hungry leads to a lack of concentration and performance

⚠️ Post-workout hunger: Feeling hungry after Pilates increases the chance of eating junk food

After your Pilates session, it’s important to refuel with a nutrient-dense meal. This helps your body recover and prepares you for your next workout. For a detailed look at what to eat after Pilates, check out our full article.

Hydration: Don’t Forget to Drink!

Staying hydrated is crucial for your physical performance. Studies show that even mild dehydration can negatively impact how well you perform during exercise⁵. To stay on top of your hydration, sip water regularly throughout the day.

If plain water isn’t your favorite, you can try alternatives like:

• Smoothies: Blend fruits, vegetables, and a source of protein like yogurt or nut butter for a delicious, hydrating option. Smoothies are refreshing and packed with nutrients that can help fuel your workout and satisfy you.

• Water with cucumber or fruit: Infuse your water with slices of cucumber, lemon, berries, or mint for a flavorful twist. This not only makes drinking water more enjoyable but also adds vitamins and minerals, keeping you hydrated and energized.

• Herbal teas: Brew herbal teas like chamomile, peppermint, or ginger for a warm, comforting drink. These teas are naturally caffeine-free and can provide additional health benefits, such as aiding digestion or reducing stress, making them a great pre-workout choice.

Don’t forget to bring water with you to your Pilates class. Pilates can be more intense than expected, and having water on hand will help you stay energized and focused.

Personalized Nutrition and Mindful Eating

Personalized nutrition is key to optimizing your Pilates experience. Individual dietary needs can vary based on factors like age, weight, and fitness goals. It's important to pay attention to how your body responds to different foods and adjust your intake accordingly. 

Practicing mindful eating can enhance your nutritional choices. Take the time to listen to your body’s hunger cues, eat slowly, and select foods that make you feel energized and satisfied. By being aware of your unique needs and preferences, you can create a pre-Pilates nutrition plan that truly supports your performance and well-being.

FAQ

What is the best snack to eat 30 minutes before Pilates?

The best snack to eat before Pilates is something light and easy to digest. Consider a banana with peanut butter or Greek yogurt with berries. These options provide a quick energy boost without making you feel too full.

Can I drink coffee before Pilates?

Yes, if you're not sensitive to caffeine, a small cup of coffee can give you an energy boost. If caffeine makes you jittery, it’s better to skip it before Pilates.

How much time should I wait between eating and doing Pilates?

It’s important to consider the timing of your meal. Wait at least 1.5 to 2 hours after eating a full meal. For snacks, 30 to 45 minutes is ideal to avoid discomfort during your workout.

What should I drink before and during Pilates?

Water is the best option to stay hydrated. Sip regularly before and bring a bottle with you to stay hydrated during class.

What are some foods that can cause bloating during Pilates?

There are some foods to avoid before Pilates. Avoid fatty, fried, or greasy foods, fizzy drinks, and alcohol before Pilates. These can cause bloating and discomfort during core movements.

References

1. https://pmc.ncbi.nlm.nih.gov/articles/PMC4042570/

2. https://www.womenshealthmag.com/fitness/a19952812/yoga-vs-pilates/

3. https://pmc.ncbi.nlm.nih.gov/articles/PMC6548757/

4. https://pmc.ncbi.nlm.nih.gov/articles/PMC3666467/

5. https://journals.lww.com/acsm-msse/fulltext/2007/02000/exercise_and_fluid_replacement.22.aspx