What to Eat Before and After a Pilates Session

You already know that feeling after Pilates — calm, strong, and clear.

But what you eat before and after your session can make a huge difference to how you feel during class too.

Whether you’re squeezing in a morning Reformer class before work, rolling in after school drop-off, or finishing your day with an evening stretch, fuelling your body well helps you move better, focus more, and recover faster.

This isn’t about restriction or dieting. It’s about supporting yourself — understanding what foods help you feel your best, inside and out.

Before Pilates: Fuel for Energy and Focus

Think light, steady, and satisfying. You want something that gives you enough energy to move, but won’t sit heavy in your stomach.

Aim for:

• A balance of carbohydrates and protein for lasting energy

• Easily digested foods if you’re training early or on a short break

Pre-Pilates snack ideas:

• A ripe banana with a spoonful of Fix & Fogg peanut butter

• A small bowl of Greek-style yoghurt with fresh or frozen berries

• A slice of sourdough or Vogels toast topped with smashed avocado and lemon

• A quick smoothie made with milk or almond milk, banana, oats, and a scoop of protein powder

Timing tip: Try to eat around 1–2 hours before class.

If you’re rushing out the door, even half a banana or a handful of nuts 30 minutes before is better than nothing.

Hydration: The Overlooked Energy Source

Auckland’s humidity can make hydration more important than you realise — even mild dehydration can leave you feeling flat or crampy mid-session.

Before class:

• Have a glass or two of water in the hour leading up to your session.

• If you’re prone to sweating or training later in the day, try adding electrolytes or a squeeze of lemon and a pinch of sea salt.

  
  

After class:

• Refill your bottle and sip throughout the day — especially in summer when the humidity sneaks up.

After Pilates: Repair and Rebuild

After class, your body’s ready to restock energy and repair muscle. What you eat now helps reduce soreness and supports strength gains.

Aim for:

• Protein (15–25 g) to support muscle recovery

• Complex carbs for energy

• Healthy fats for hormone balance and satisfaction

Post-Pilates meal ideas:

• Poached or scrambled eggs on wholegrain or sourdough toast with spinach, avocado, and a drizzle of olive oil

• A smoothie with protein powder, frozen berries, oats, and chia seeds

• A chicken, salmon, or tofu poke bowl with brown rice, edamame, and fresh greens

• Overnight oats made with rolled oats, almond milk or yoghurt, nut butter, and fruit

Timing tip: Aim to eat within 1–2 hours after class. This is when your body absorbs nutrients best.

Realistic, Not Restrictive

You don’t need to overthink it or overhaul your diet. If you’re eating a mix of whole foods, staying hydrated, and fuelling your body consistently, you’re already doing a lot right.

Pilates is about connection, to your body, your breath, and your strength. Nutrition is just another way to honour that connection.

At The Reform Her Room, we believe in nourishment, not numbers. Next time you walk into class, ask yourself: “How can I fuel myself to feel strong, grounded, and ready to move?” Because when you feed your body well, your movement feels even better.

Written by The Reform Her Room