The Sprightly Spud

Fuelling The Reformer  

The only thing better than an Pilates session, is a Pilates workout that feels well-fuelled. Without proper nutrition, you won’t be able to get the most out of your class, therefore your efforts might just be wasted! Nutrition for running and Hyrox gets a lot of air time, but workouts don’t have to leave us gasping for air to be effective, therefore reformer nutrition deserves some attention too. 

Like all resistance training, reformer Pilates creates microtears in the working muscles, which, as they repair, demand protein to build back bigger and stronger. Furthermore, though Pilates doesn’t drain glycogen stores as rapidly as high-intensity, anaerobic exercises like HIIT or heavy weightlifting, the constant core engagement and focused muscle movement still require sugar, so replenishment is vital.

In an ideal world, we would all be able to fuel, train, then spend the rest of our day recovering and nourishing in a glowy post-Pilates haze, yet early classes and busy work schedules mean this simply isn’t possible! In the whirlwind of city life, nutrition can often fall to the wayside, so what should we be eating to maximise Pilates performance, and maintain energy levels throughout the working day?

The Early Bird

For pre-work warriors, getting the balance right between feeling fuelled and over-full is key. At 6 am, you may not feel up to anything too substantial, yet a light snack can give you the quick hit of sugar you need to perform. What’s more, its important to remember that our brains require energy just as much as our bodies, so fuelling can help improve concentration, and avoid the onset of hunger pangs halfway through class! 

Some people may find they feel better training fasted early in the morning, and as most classes are only 45 minutes long, it’s generally safe to do this. Nevertheless, if you prefer to eat a little something, think light, simple carbs, which will digest quickly, and mean you still feel able to twist, stretch and bend without any discomfort.

Dates are often referred to as ‘nature’s candy’, and offer a fast-acting carbohydrate source, without any of the additives or side-effects of processed options. As a result of their fibre content, they will keep you feeling satiated for a little longer, and are also rich in potassium, which contributes to proper muscle function, and is one of the electrolytes lost through sweat. From a practical standpoint, eating 2-4 dates feels manageable before the sun comes up, and they are portable and inoffensive to consume on the tube.

Alternatively, the tried and tested banana offers similar benefits, and pairing it with a spoonful of nut or seed butter adds healthy fats that slow down the release of energy into the bloodstream, and stave off premature fatigue and blood sugar spikes. Finally, though rice cakes often get a bad rep for being bland and a ‘diet food’, they are crunchy, easy to get down, and pretty tasty when drizzled with a little honey. Honey is not only a tasty and energising natural sweetener, but a source of natural enzymes and antioxidants too, therefore it may help reduce exercise-induced oxidative stress. 

If you have a little more time, perhaps before tackling a 10am weekend class, then you can afford to incorporated slower-digesting, more complex carbohydrate sources, as there is more time for them to be broken down before you hit the reformer. Meals consumed 1-2 hours before a session should include a balance of protein and fats (in moderation) too, as these will balance energy levels for longer, and improve muscular recovery. It’s worth noting that fibre, thought essential, should be kept fairly minimal prior to a class, as too much can cause bloating and flatulence in many individuals, which may cause discomfort throughout your workout. The extent to which it affects different stomachs will vary from person to person, but it you notice any excess gas, it could be due to the pre-workout beans…

Reformer pilates does not only challenge the body, but the brain too, as you work to coordinate your limbs in line with your breathing. Consequently, an oat and chia pudding may be just the ticket. Chia seeds are small but mighty, as their high content of alpha-linolenic acid omega-3 fatty acids, antioxidants, and magnesium makes them a certified super-food. Omega-3s are essential for brain cell structure and function, which can improve cognitive performance and memory, and are also credited with supporting production of dopamine and serotonin,thus helping to reduce anxiety and brain fog. Combining them with oats, your choice of milk, cinnamon, a little honey and some berries results in a breakfast with an ideal ratio of protein, fats and carbs to help you perform at your best. Chia pudding can be left to set in the fridge overnight, and works equally well as a quick, post-session solution for in between class and the work, making it perfect for busy people!

Hot porridge is another effective, whole food based choice. A warm bowl of oatmeal is delightfully comforting on a cold morning, but oats also contain antioxidants called avenanthramides, that may help fight exercise-induced oxidative stress, reduce inflammation, and decrease muscle soreness, thus can aid recovery after a challenging class. Albeit melting a dollop of chocolate spread into your porridge is delicious, there are plenty of more beneficial toppings to choose from; the oats act as a palette for a rainbow of nutrients.  

Gut health is often overlooked in terms of its impact on athletic recovery, but cultivating a balanced microbiome helps enhance nutrient absorption, reduce systemic inflammation, and enhance the rate at which your muscles recover. As a fermented food, kefir contains probiotics which increase the diversity of gut flora, therefore drizzling a little on your hot porridge (as you might do with cold milk) creates a lovely temperature contrast, and is a great way of boosting the gut. A couple of chopped dates will naturally sweeten the dish, and provide even more energy for your session, as well as the minerals magnesium, selenium, and copper, which are critical for maintaining strong bones – vital for anyone leading an active lifestyle. Any type of nut or seed will contribute to the unsaturated fat and omega-3 content of the meal, helping with energy stability and inflammation, but flaxseeds are especially dense in ALA, which is essential for reducing stroke risk and enhancing vascular function, which in turn improves blood flow to the brain, so plays a role in improving cognitive function, and means a couple of teaspoons of ground flaxseed is another great garnish. Virtually any berry or fruit tastes delicious on porridge, but cherries are often used by athletes to accelerate recovery, thanks to the high levels of anthocyanins and flavonoids they contain. Try melting frozen cherries with a little honey, then addicting to your oats like a kind of jam. 

If you’re more of a savoury breakfast type, then wholegrain toast topped with a generous layer of hummus and an egg or two, alongside a handful of cherry tomatoes is a fresh and flavoursome choice. Hummus and wholegrain bread provide the essential slow-burning carbs for sustained energy. Not only this, but in addition to unsaturated fat and a little protein, the chickpeas in the hummus are rich in resistant starch, which nourishes gut bacteria, supports immunity and helps reduce inflammation. Cherry tomatoes contain a potent antioxidant called lycopene (amongst a host of other vitamins and minerals) which has numerous roles in the body, including promoting skin health, helping create that post-workout glow. Finally, eggs are one of the best sources of choline, a nutrient used by the brain uses to form acetylcholine, a neurotransmitter critical for memory, focus, and mood.

The Post-Class Refuel

This is your opportunity to rebuild. You’ve put in the physical work, and now the focus turns to growing muscles, and powering the rest of your day. The difficulty for many of us, however, is that zipping from class to the office means a nutritionally dense, homemade brunch isn’t always an option. 

If you do have time to cook from scratch, a sweet potato breakfast bowl might just be the breakfast or lunch choice you never knew you needed. Pre-cooked smoked salmon flakes, cottage cheese and kale offer a wonderful blend of micronutrients, omega-3s, protein and carbohydrates, to kick-start recovery, and replenish energy levels. Sweet potato is loaded with fibre and vitamin A. Vitamin A is crucial for protein synthesis, so is essential for repairing and rebuilding muscle tissue after a workout, and supports the development of healthy connective tissues, which are key to maintaining flexibility and mobility. Salmon is an abundant source of protein and omega-3s, helping work against inflammation and reduce joint pain, allowing you to target the deep stretches and mobility work involved in FS8. Furthermore, nutrients like Vitamin B12, Niacin, and selenium are pivotal to metabolic processes, therefore help you convert food into energy. Kale is a vitamin and antioxidant powerhouse credited with slowing cognitive decline, and is ideal for topping up your daily fibre intake if you’ve kept it minimal pre-workout. Cottage cheese adds additional protein, and a sour cream-esque tang, whilst paprika is loaded with carotenoids, can improve circulation, and creates a delightfully smoky flavour.

By chopping the spud into cubes, then roasting or air frying along with the paprika and kale, you get crispy veggies with fairly little effort, then topping with the salmon and cottage cheese creates a texture profile certain to keep you coming back for more. Assuming you use 100g of salmon, and 100g of cottage cheese, this meal would account for over 35g of protein, perfect for achieving maximum Pilates gains.

When cooking from scratch isn’t practical, prep-able meals or on-the-go options are a must. A loaded Greek yogurt bowl is easy to make the night before a class, and convenient to transport on the go, provided you have some decent Tupperware.

Greek yogurt is another hero ingredient when it comes to nutrition to support Pilates.

It’s down to personal preference and health goals whether you opt for a low-fat or full-fat option, but no matter the percentage unsweetened versions, where the only ingredient is milk will be less processed, and have a higher nutrient density. Another important consideration is that Authentic Greek yogurt has a much higher protein content than ‘Greek-style’ versions, as it is created by straining out whey then concentrating the milk solids, resulting in a thick, creamy texture, without the need for emulsifiers or gums. 

Aside from protein and probiotics, Greek yogurt is an excellent source of calcium, which, as we know, allows us to build and maintain bone density, protecting against fractures and osteoporosis in later life. This is essential for anyone performing weight-bearing exercises, and supports structural integrity, reducing the risk of injury. Not only this, but calcium may assist in gaining the control and precision required for Pilates, as it is directly involved in the actin-myosin mechanism that causes muscles to contract and relax, and has a hand in transmitting signals from the brain to the muscles. 

Depending on hunger levels, a Greek yogurt bowl can be a light snack, or a fairly substantial meal, the magic is in the toppings. Mueslis and granolas are the obvious choice, but they aren’t all made equal… 

Some varieties, like Bio and Me’s Gluten Free Fruit and Nut Granola, are packed with natural fibre and flavour. A 60g servings contains nearly 10g of protein from sunflower and pumpkin seeds, brown and golden linseed, almonds, cashews and quinoa, along with sweetness from dates, currants and dried mango. Furthermore, dried fruits are a great source of plant-based iron, which is a key component of haemoglobin, so supports the oxygen transport and energy production required for the controlled, high-repetition movements involved in pilates, whilst also keeping anaemia at bay, thus protecting against symptoms of fatigue and compromised recovery that would get in the way of a consistent practice.

Boasting 13 types of plant-based food in total, this particular brand is a fantastic contribution to your weekly 30 plant points, therefore helping to diversify the gut microbiome. Another benefit of a thriving gut is increased immunity, as 70-80% of immune cells make their home there. Not only this, but a strong gut lining acts as a barrier to harmful substances entering the bloodstream. The more resilient you are to illness, the more able you will be to maintain a regular pilates routine, therefore the more likely you are to see results.

On the other hand, Kellogg’s Crunchy Nut Hazelnut & Chocolate Breakfast Granola has sugar as its second most prominent ingredient, and has 16.6g of total sugar compared to Bio and Me’s 7.6, as well as around 4g less protein, 5g more saturated fat, and 5.6g less fibre. 

Good granolas are often pricey, and, in most cases, brands labelled as ‘high-protein’ are a bit of a marketing ploy. For a more affordable crunch, try adding a whole-foods based cereal, like spelt flakes or puffed oats, some unsweetened and unsalted nuts and seeds and dried fruit like dates, cherries or raisins. Finally, scatter over some blueberries and drizzle over a little natural honey for additional sweetness. The greater the variety of nuts and seeds you throw in the more extensive the range of antioxidants and subsequent benefits you will get. For an added boost of chocolatey indulgence, try adding cocoa nibs to your loaded bowl too. These contain compounds credited with increasing levels of endorphins, dopamine and serotonin, exacerbating that post-pilates jubilation, without any sugar crash. 

If you find yourself needing to grab something out and about, as you dash from the studio to your desk, it’s easy to fall for less fulfilling options like croissants, muffins and frappes, as the scents of sweet pastry draw you into your favourite cafes. Whilst an occasional treat won’t kill you, A Caramel Frappuccino and an Almond Croissant from a certain Seattle-founded chain would contain 23g of saturated fat and a whopping 53g of sugar, yet pretty minimal fibre and protein. Not only is the RDI for sugar in the UK only around 30g, but this breakfast will likely cause a sugar spike, then subsequent crash, and won’t offer your muscles the protein they need to recover. Furthermore, the refined carbs and dearth of protein and fibre may leave you suffering a rumbling stomach at your desk, and reaching for the office stash of biscuits. 

There are on-the-go options, however, that offer the nutrition your post-pilates body deserves. Pure have an impressive menu of fresh hot porridges (available with oat or dairy milk) topped with a range of fruit, seeds and nuts. When made with oat milk, the Pure and Pip porridge contains just under 9g of fibre, and the winter berries contain anthocyanins and polyphenols, known for reducing muscle soreness and inflammation after workouts. Some brands of peanut butter are high in added sugars and palm oil, yet Pure specifically use Pip and Nut, which is 95% peanuts, therefore you can enjoy the anti-inflammatory mono-unsatured fats of the nuts, without being concerned about additional sugars, or environmental impact. The porridge alone would make for a balanced breakfast, however for a more substantial feed, you could pair it with the Super Eggs with Smoked Salmon. With peas, smoked salmon, and free range eggs, there is certainly no shortage of omega-3s and protein here. 

As far as beverages go, it’s important to note that you do not have to give up caffeine (or joy) to excel in your pilates practice. In fact, that post-session coffee could accelerate muscular recovery, as, when paired with a carbohydrate source caffeine helps replenish muscle glycogen up to 57% faster. Much like coffee stimulates our brain, making us feel alert, it’s also thought to activate the enzyme AMPK (which is already elevated post-workout) aiding in quicker recovery. Additionally, coffee is jam-packed with polyphenols which play a role in reducing post-workout inflammation (thus helping lessen DOMS) and promoting gut health, and antioxidants including quinine and chlorogenic acid which may further curb oxidative stress. Obviously, excessive caffeine consumption isn’t advisable, no matter how hard you hit the reformer, but moderate amounts can reduce the likelihood that mental fatigue after the cognitive strain of the class will impinge on your working day. 

Perhaps most excitingly, you’re not doomed to a life of black americanos either…

Albeit adding whacky syrups and heaps of cream aren’t exactly known for being healthful, a regular latte with skimmed or semi-skimmed cows milk (or soya milk if dairy isn’t your thing), will add around 10g of protein to your beverage. Providing milk agrees with your digestion, it can be a great way of replenishing glycogen stores (as lactose is a natural carbohydrate) and rehydrating, thanks to the electrolytes it contains. 

Another option for refuelling on the move, is, of course, a smoothie. If you have time, whipping  up your own blend of mixed frozen fruits, a protein source from milk, protein powder*, or yogurt, and as many varieties of nuts and seeds you can find will be more affordable than grabbing one out and about, and will ensure you give your body the vitamins, fats, carbs, protein and probiotics it needs to recover. Nevertheless, there’s something romantic about a freshly whizzed juice from a swanky joint like Joe and The Juice, particularly if you happen to work nearby. 

As ever, not all of Joe’s shakes are as virtuous as one might hope. In the first instance, juices where the pulp is removed do not contain as much fibre as whole fruit, therefore the carbohydrates will be broken down and absorbed almost immediately after you drink it, spiking blood sugar, but not keeping you fuelled throughout the working day. Not only this, but even though the sugars in Joe’s juices are natural, some of the drinks contain more grams than the bakery items! For example, the Blueberry Muffin contains 23g of sugar and 2g of saturated fat, but the Power Shake, contains 72g of sugar and 9g of saturated fat! The shake does boast a fair 15g of protein, yet only offers two types of plant; strawberry and banana, so there are certainly more diverse choices.

The Prince of Green, is certainly a much lower sugar option, though fairly insubstantial when it comes to refuelling after a hard pilates session. However, one of the perks of smoothie bars, is that you can often add or take away ingredients to suit your preferences and nutritional needs. This, therefore, allows you to add a host of boosters to the pineapple, lemon and cucumber blend, to enhance its power as a post-reformer meal. Avocado adds vitamins C, E and K, which support joint function, and their high fat content ensures these can be properly absorbed. The monounsaturated fats can help curb muscle soreness and inflammation too, whilst slowing the rate at which the juice is digesting, keeping you energised and satiated until your next meal. Kefir increases the protein content by around 5g, in addition to providing bone-strengthening calcium, and probiotics. Lemon and ginger are renowned for their immunity and digestive health improvement properties, and also allow for a little extra zing, extra electrolytes and gingerols, which act as a powerful anti-inflammatory agent to help alleviate muscle pain and stiffness. Spinach is never a bad shout for a little more iron, and, finally, Joe’s ‘fibre booster’ takes the total to 16g, over half of your daily need. Overall, with seven plant points, 17g of sugar (a relatively modest amount compared to many other juices), and 17g of protein, there is plenty to like about this voraciously vitamin-packed drink, especially given that it can be easily consumed al desko. Unfortunately, compromise comes with the price tag, as with all the add-ons, this would cost you a slightly extortionate £12.15.

The After-Work Warrior

Finishing a 9-5 and still having the energy to attend a reformer class takes significant determination and effort. Undoubtedly, it also relies on strategic fuelling throughout the day, to ensure you arrive at the studio feeling fuelled enough to push yourself, yet not too stuffed to enjoy the juicy deep core work involved in movements like ‘plank to pike’.

Unlike running, pilates does not jostle and jolt the digestive system, yet it’s still worth avoiding any foods likely to take too long to move through the gut, or cause bloating or gas. In particular, IBS sufferers may want to steer clear of trigger foods (which might include dairy, onions, beans and legumes, amongst other FODMAP** foods), as the abdominal, twisting, and inverting movements in some pilates classes create intense pressure on the gut, therefore can release trapped wind. 

No one wants to be that person.

Additionally, I like to say its best to avoid the three ‘Fs’:

Fizzy, Fiery, Fatty.

Fizzy drinks can feel bubbly and uncomfortable in the stomach, getting in the way of your performance. Fiery (AKA spicy) foods like curries, spicy chicken, or even very vinegary items, can cause acid reflux, and irritate the stomach lining, resulting in heartburn, indigestion, and sometime diarrhoea, therefore making your class significantly less enjoyable. Lastly, fatty foods like pastries or greasy pizza take a long time to digest, so will sit uncomfortably in your belly as you try to train. 

There is, of course, a fourth ‘F’: fibre. However this is a little more nuanced, as an individuals’ ability to stomach it will vary, and fibre is essential to health and satiation. As a result, the ideal quantity of roughage in a pre-workout lunch is much more difficult to specify. The timing of your meal is also a very personal matter, as some people find they can eat in very close proximity to reformer, and feel absolutely fine, but others get extremely nauseous!

If you’re enjoying lunch at home, there is absolutely nothing wrong with ‘something on toast’. Wholemeal, sourdough, or seeded bread contain fibre and slow-release energy to keep you feeling satisfied into the afternoon. What’s more, providing you’re not gluten intolerant, bread sits well on most people’s stomach. 

Eggs on toast, or sardines on toast with a side salad or some chopped carrot and cucumber sticks are perfectly good options, but if you fancy something a little more creative, why not try the following smashed pea and crispy tempeh combo. 

Begin by slicing up your tempeh, then drizzling with a little maple syrup and low-sodium soy sauce. Then, bake or air fry for around 12-15 minutes, until crispy and slightly caramelised.  

Meanwhile, cook some frozen peas then put them in a bowl with a little lemon juice, salt, and a couple of tablespoons of unsweetened vegan yogurt. Add a dash of garlic powder, and a tablespoon of nutritional yeast if you have it, then mash it up until it reaches your desired consistency to spread.

Lather the pea mash over some wholegrain toast, then top with the slices of crispy tempeh. If you like, serve it with a salad of greens of your choice, cherry tomatoes, and another squeeze of lemon juice, but only if you feel you can stomach the extra fibre.

As pre-pilates meals go, this covers all the bases; we have the toast as a solid base of wholegrain carbohydrate, offering fuel to move with strength and poise, peas are vitamin-rich – providing 17% of your recommended daily Vitamin K, and 12% of your Vitamin C intake, and tempeh is an underrated source of plant-based protein. 

There are few British freezers which don’t have a bag of frozen peas in them at all times. They are affordable, delightfully sweet, and pack in more protein than one would assume. Though carbohydrate rich, they are considered ‘low GI’, which means they are absorbed slowly, and will deliver a steady stream of energy as you transition from work to workout. Vitamin K is, like all the vitamins and minerals, essential to blood clotting, wound healing and cardiovascular health, as it stops blood vessels calcifying (or the buildup of calcium in artery walls, which becomes a risk factor for heart attacks and strokes). For pilates practitioners, however, there is a beneficial, synergistic relationship between adequate vitamin K1 and vitamin K2 intake, and the physical stress applied to bones during Pilates; they work together to build bone density and reduce osteoporosis risk. Unfortunately, a lot of the usual vitamin K rich suspects (broccoli, kale, sprouts etc) fall into the category of ‘cruciferous’, therefore regularly cause bloating and discomfort. Peas, on the other hand, are pretty safe for pre-pilates.

Using vegan yogurt means this recipe is completely plant powered, but it also works well for anyone who can’t cope with too much dairy before training. It’s main function here is textural, but many brands of yogurt alternatives are fortified to provide most of the same nutritional benefits as dairy yogurts. The Coconut Colab’s Gut Health yogurt, for example is fermented twith multiple strains of live cultures and equipped with calcium, and vitamins D, B6 and B12. Nutritional yeast is also a B12 booster, and this is certainly not a nutrient to be overlooked when aiming to optimise pilates performance…

Most prolific in lean mats and organ meats, B12 plays a role in countless bodily processes related to pilates, such as tissue regeneration for repairing micro-damage to muscles, and oxygen transport to working muscles, facilitating endurance and stamina whilst training. Furthermore, it may aid in maintaining cognitive function and focus, helping your brain transition from desk to reformer without losing alertness. 

B12 deficiency affects approximately 6% of people under 60, with vulnerability to it increasing with age, so it’s not a bad idea to look at incorporating as many sources as possible into your diet, particularly if you’re vegetarian or vegan. 

The star of the show here is the tempeh. It is created by fermenting whole soy beans, giving it a firm, textured appearance, and almost nutty flavour. With around 22g of complete protein (so containing all nine essential amino acids required to repair muscle tears and promote growth)

per 100g, and an abundance of soy isoflavones, which act as antioxidants to reduce inflammation in the body and protect against oxidative stress, it’s an excellent alternative to meat. Furthermore, 100g boasts around 10g of unsaturated fat, offering satiation into the afternoon and omega-3s, and ample probiotics and prebiotic fibre.

Finally, sweetening with maple syrup results in a delectable sweet and salty contrast, and pure maple syrup may contain a few more minerals and antioxidants than standard sugar.

For most of us, eating lunch at home is somewhat of a luxury, so midday meals are often pre-packed, or bought out.

Transportability is a key factor in deciding what goes in your lunchbox, especially if you don’t have access to a fridge. A Wholegrain Pasta Salad will keep well in the fridge for 3-5 days,  so can be prepped on a Sunday for the week ahead. Tinned tuna, olives, parmesan, grated carrot, sweetcorn, pepper and pumpkin seeds along with a little dill, lemon juice and some hummus to bring it all together makes for a lunch teeming with goodness. 

Its fairly self-explanatory to make, just ensure you allow the pasta to cool before mixing in the chilled ingredients. 

Tuna in spring water contains minimal saturated fats, but is rich in omega-3 fatty acids – putting it into that brain-boosting category. The average can packs in around 26g of muscle-building aminos and in the UK, usually retails for 50p-£1.50. It would be rude not to pair tuna with sweetcorn, which is rich in lutein and zeaxanthin, that play a role in protecting the eyes from age-related decline – perhaps ensuring you can see your pilates instructor clearly well into your 80s. As a rule, more vibrance means more vitamins, and carrots and peppers contain antioxidants (like vitamin C, E, and beta-carotene) that help reduce inflammation, fight fatigue by reducing oxidative stress, and even increase the efficiency of mitochondria, potentially improving endurance. Beyond this, the vitamin C in red bell peppers is essential for collagen synthesis, which helps maintain the strength and elasticity of connective tissues and the pelvic floor – a key area of focus in Pilates. 

Olives bring a little mediterranean sun to your desk, along with polyphenols for joint support, and a type of monounsaturated fatty acid called oleic acid, which is linked to reducing inflammation and regulating cholesterol. Their sodium content may also help restore electrolyte balance after a particularly sweaty session. Dill (dried or fresh) adds further flavonoids, and pumpkin seeds are stuffed with zinc, iron, fibre, and healthy fats, improving satiation, so it’s less likely you’re energy levels will fade before you make it to the studio. Life is too short to eat pasta without cheese, so a bit of parmesan is a must. As a hard cheese, it’s high in protein and low in lactose, making it easier to digest, and is a source of B12 too. Not only this, but it’s fermented, so beneficial to the gut too. 

Finally, stirring hummus into the pasta salad as a dressing makes it delightfully creamy, and tops off the healthy fat and protein content. 

If you’re not much of a meal-prep maestro, then a snack – based lunch might be right up your street, and equally nutritious. Pack baby carrots, hummus, some wholegrain pittas cut into nacho-like triangles, some cooked chicken breast and a pot of greek or natural yogurt with blueberries and honey for a balanced box of joy. Toasted seeds or olives are also good additions full of healthy fats. 

Despite best intentions, we can’t always be organised enough to bring lunch from home, and purchasing something out-and-about is the only option. Obviously, what’s on offer depends on where we live and work; sometimes all there is is a Tesco Meal Deal, but for city slickers there are a myriad of salad bars adorned with a host of healthful ingredients. 

If you are doomed to the convenience store combo, then all is not lost. Think; wholegrain, protein, and some veg, but avoid anything too acidic or disturbing to your innards. 

Albeit Tesco’s Chicken Salad Sandwich is on malted bread, rather than genuine wholemeal, this still contains more fibre and nutrients that a white slice, thus will keep you feeling fuelled for longer. It offers a decent 26g of fairly lean protein, and is unlikely to offend your gut. For a snack, shirk the Mars Bar that will leave you with a short-lived sugar spike, and subsequent crash, and instead opt for a green olive snack pot (ample healthy fats), a boiled egg pot (additional protein and choline) or a carrot and hummus pot. Finally, for the drink, you could go for plain old water, yet there is an additional chance to pack in some nutrients to power you through that afternoon class…

If it’s after 12, it may well be worth steering clear of the Monster or Iced Coffee, as whilst the initial energy boost is tempting, you risk disrupting your sleep. Bottled smoothies, whilst relatively high in sugar, are a good source of plant variety antioxidants, just watch out for added sugars and ‘from concentrate’ blends, as these will be less nutrient dense. Not only this, but if you do find yourself fading between work and wellness endeavour, then your smoothie can double as a quick pick-me-up as you hot foot it to the studio.

Kombucha – a fermented drink made by adding bacteria and yeast to sweetened green or black tea, and allowing them to ferment for between seven and thirty days. This process creates living microorganisms, which diversify the flora in your gut. Furthermore, it benefits from the polyphenols found in tea that have potent antioxidant effects, and many people say it helps relieve IBS symptoms. Kombucha comes in a host of flavours, and many brands are sugar free.

Arguably the outlets with the most scope from pre-Pilates lunch creativity, are DIY salad spots like ATIS and Salad Project, which are rapidly taking over the London takeaway scene. The latter offers pre-set dishes like a Miso Salmon Bowl, with ample healthy fats, omega-3s, and just over 40g of protein, and very substantial ‘protein bowls’, ideal for those with elevated calorie needs. The magic, however, is in the customisation. You can alter any ingredient, or build a meal from scratch. For example, a base of spinach, spiced chickpeas and carmague red rice kicks things off with a balance of wholegrain carbs, healthy fats and iron-rich greens. Then, sweet potato adds a little manganese and copper, (necessary for maintaining healthy joints and tendons) cherry tomatoes bursts of sweetness and the antioxidant lycopene, and furikake seeds some crunch and immune-boosting zinc. Choosing black pepper prawns as the ‘hot premium’ adds around 12g of lean protein, and through this is less than some of the other additions, prawns are an excellent source of selenium (which helps increase white blood cell count and protects cognitive function) and iodine, which is critical to thyroid health, therefore is vital to ensuring you can metabolise energy to get you through class. 

A topping of avocado offers creamy 5g of fibre, and 10g of unsaturated fats, maximising the length of time you’re kept satisfied, so all there is to do is add a dressing… 

Some of these are a little higher in fat or sugar, but in the grand scheme of things, this is unlikely to have too much of a direct impact on any after-work pilates performance. This being said, if you have more of a sensitive stomach, then the vinegar based options, or the hot sauce may cause a little discomfort. 

The above selections with a sesa-miso dressing would account for around 730 calories, 22g of fat (of which 7.4 are saturated), 35g of protein, 22g of fibre and 77g of carbs, but just 9g of sugar. A key consideration when it comes to a lunch that not only fuels your working day, but your pilates after, is that it is calorically adequate. For the vast majority of people, this would suffice, and provide countless vitamins, minerals and antioxidants too. To put things into context, a Double Quarter Pounder with Cheese from McDonald’s has the same amount of energy, but would likely leave you feeling significantly less energised and satisfied. With 20g of saturated fat, it would account for the whole recommended daily intake for the average woman, and a distinct lack of wholegrains, fibre, and micronutrients, there is little to be said for the burger apart from its 50g of (heavily processed) protein. What’s more, there’s a good chance the pickle and onions would repeat on you during a class!

Though more expensive than a sandwich and a bag of crisps, fresh options like this are an easy hack to obtain far more nutrient variety than you would otherwise, and, compared to the sad  plastic bowls of soggy leaves and greying boiled eggs that constituted salads in the past, these upmarket dining spots certainly leave you feeling like you’ve actually had a meal. 

One thing to note, is that whilst the ample healthy fats on offer are very nutritious, if you’re in particularly close proximity to a class, there may not be enough time for them to digest, so swapping avocado for more carbohydrate-rich options, like the hot honey potatoes, may be wise.

The Final Refuel

Having engaged most of the muscles in your body (including your brain) in a series of moments designed to hone control, stability and strength, there is no doubt you’re deserving of some replenishment. Regardless of the physical endeavour, it’s likely that you’ve been busy earning a living, caring for children, or simply ‘adulting’ too. 

For most people, structured exercise actually only makes up a small portion of overall energy expenditure, and the quantity of food and individual requires at the end of the day will be highly dependent on factors such as size, how active your job is, and how much you’ve already eaten throughout the day. Whilst one day of insufficient fuel post-session might not lead to weight changes or long-term disadvantages, it will affect your ability to build muscle and recover ready for your next session. Hydration is also important; it aids in joint health and flexibility, and failing to drink enough can lead to muscle cramps and reduced range of motion, hindering pilates performance. Plain water is generally enough, and though electrolyte drinks get a lot of media attention, most of us can obtain enough of these minerals though our diet. In the case of a particularly sweaty session, however, it might be worth considering one. Natural, ‘no added sugar’ blends tend to be best.

A post-Pilates evening meal does not need to be complicated, or comprised solely of unseasoned chicken breast and spinach. Protein is important to repair muscular micro-tears, but, contrary to popular belief, this does not all need to be consumed after the workout – you can accumulate protein during the day! We need carbohydrates after a session to replenish glycogen stores, and with concerns of gastric discomfort out of the way, can afford to pack in plenty of fibre and greenery. 

Quinoa is potentially one of the best sources of post-workout carbohydrate, as it is a complete protein too, and offers around 4g of fibre per cooked serving (along with plenty of antioxidants). Many people are put-off by boiling grains from scratch, in fear they will end up with a bowl of bullets, or a mass of stodge, so pre-cooked microwavable sachets are an ideal hack, and are nutritionally much the same bar a little added oil. For a Mexican-style dinner of dreams, drain a can of black beans, and roughly chop a large pepper and onion, then roast them with a little cumin, paprika, and chilli powder for 25-30 minutes. 

Whilst eating chilli before a workout may not be ideal, it contains capsaicin, a compound which has numerous benefits including stimulating gastric juices and digestive enzymes, thus helping break down food more efficiently and potentially relieving constipation. The onions do not only form a flavourful base, but are a prebiotic food, thus contribute to a resilient immune system, and are rich in the flavonoid quercetin, and potassium for efficient muscle and nerve contractions. Furthermore, their high sulfur content is linked to reducing homocysteine – which can damage bone collagen – and quercetin also stimulates bone-forming cells (osteoblasts) and reduces bone-destroying cells (osteoclasts), meaning their consumption may be beneficial for building strong bones for your practice, particularly in older women.

Pulses like black beans are, of course, replete with vitamins and polyphenols which contribute to general health, and a 400g can generally costs under £1. They are an incredibly versatile plant protein, but (unlike chicken or fish) also pack in plenty of fibre; around 20g per can! This will aid  with satiation, digestion and blood sugar stabilisation. 

Top the bowl with a generous blob of Greek yogurt, some grated cheese, and pink pickled onions. Of course, if you suffer with a dairy intolerance or follow a plant-based diet, then vegan alternatives will work equally as well in terms of flavour and texture. However, dairy does contains an amino acid called tryptophan, which is known as a precursor to serotonin and melatonin; hormones which enhance mood, aid relaxation, and regulate sleep. A good night’s sleep is essential to recovery and performance, as deep sleep is when the body releases hormones to heal micro-tears and reduce cortisol levels. Not only this, but waking up feeling energised will undoubtedly allow you to be more consistent in your training. 

Greek yogurt has a similar cool tang to sour cream, yet 100g of the latter contains 2.6g of protein, 11g of saturated fat an d174 calories. Even a 5% fat Greek yogurt, on the other hand, boasts 9g of protein, 3.6g of saturated fat and 93 calories, in addition to live cultures that will nourish your gut. Albeit standard grated cheese is often categorised as unhealthy due to its saturated fat content, it can be a good way of getting in extra calories if you need them, and provides indispensable calcium and vitamin D. Unless a doctor has advised you to avoid full-fat cheese due to pre-existing medical conditions, a sprinkle on your dinner is unlikely to do any harm.

The final flourish comes from pink pickled onions. Though not essential, they are utterly delicious, and are naturally high in the prebiotic fibres, inulin and fructooligosaccharides. Providing they are fermented, they may also contain probiotics which directly populate the gut, and their acidity stimulates digestive enzymes, improving digestion and nutrient absorption.

For many of us, fitting exercise into the day means arriving home later than we’d like, meaning rapid meals are extremely appealing. Though plenty of supermarkets now stock more balanced ‘ready-meals’ with a focus on protein and minimal processing, these can be expensive, and often don’t feel like ‘enough’. Jacket potatoes are a favourite for a reason, so why not try taking a large sweet potato, piercing it with a fork, then microwaving it for around 10 minutes, or until tender. (If you have an air-fryer, then you can also whip up a jacket this way too.) Slice it in half, then top with a large blob of hummus (try a flavoured one like sweet chilli or caramelised onion if you like). For protein, pre-cooked chicken is a lifesaver, and is available in a myriad of seasonings, from cajun to tikka. Slice, then lay over the hummus, before sprinkling with a mix of sunflower and pumpkin seeds. Aside from antioxidants and a bit of crunch, these offer magnesium, tryptophan and zinc, so can help relax the body, reduce stress and boost melatonin production, therefore assisting with sleep. Serve with a bag of mixed microwavable veg, and you have a balanced dinner, ready to go in minutes.

Yes, cooking chicken from scratch and making homemade hummus would produce a meal with less additives, but in a toss up between a little extra sugar, cornflour and potassium triphosphate (a common emulsifier), and just having toast for dinner, the former will be significantly better for recovery and Pilates performance.

The Overarching Goal 

Pilates might not demand as much energy as more intense sports like running or cycling, yet nutrition cannot be neglected if you want to progress and feel stronger week on week. There is no ‘perfect’ way to eat, and the optimal diet for you will be highly personal. Nevertheless, prioritising wholegrains, fibre, a moderate amount of protein and plenty of veg is never a bad place to start!