Pilates: what to eat before and after training

Pilates: what to eat before and after training

What to eat before and after Pilates training and how practicing it leads to a conscious diet


  • Pilates and the abdominal area
  • What to eat before and after a lesson
  • Fasting Pilates: Yes or No?
  • Pilates or conscious nutrition

Pilates and the abdominal area

The abdominal area plays a fundamental role in all Pilates exercises, as every movement starts from the center. In Pilates, learning to manage the center means first of all understanding how breathing is connected to the diaphragm, to the intercostal muscles and also to the spine. Not surprisingly, the diaphragm, a dome-shaped muscle-tendon lamina, divides the thoracic cavity from the abdominal cavity and this corresponds to its structural function. It has insertion points along the entire vertebral column: in the sternal part (small muscle bundle connected with the posterior aspect of the ensiform process of the sternum), costal (muscle digitations inserted on the inner face of the last six ribs) and lumbar.

But what does the diaphragm have to do with the stomach or the liver? When we inhale the diaphragm goes down and the liver tends to increase its internal pressure because it is pushed by the diaphragm. This compression has consequences for all the viscera, even the stomach. A simple contracture of the diaphragm sometimes manifests itself in the form of constant pain in the pit of the stomach. Practicing Pilates on a full stomach is strongly discouraged. To give an example, eating well before training is like going to fully fill something that is then put under pressure in an important way, since it is not possible to perform exercises of the method without resorting to deep breathing. At the same time, exercising takes energy and it is therefore not recommended to train hard if you have been fasting for hours. Balance is essential. Let's see together what to eat before and after a Pilates workout.

What to eat before and after a lesson

It is not advisable to weigh yourself down before a Pilates workout and in any case you should spend at least 2 hours after a meal before practicing. The ideal is a good light breakfast based on natural yogurt with a fruit of your choice (better not to mix different types of fruit, such as sour and sweet), some seeds and squeezed lemon, all crowned with excellent seed oil of flax. Dedicating to Pilates immediately after breakfast is not recommended; better take advantage of all the benefits of the practice and wait for hunger to rise and then indulge in a substantial breakfast that is salty based on vegetable and protein or based on rusks, butter and natural jam, if you prefer to stay on the sweet taste. Abundant breakfasts based on white flours or gluten are not recommended both before and after training.

When training takes place after or before lunch, it is better to prefer a good salad by adding a protein intake such as goat cheese or eggs or chicken (one of the things, it is better never to mix animal proteins of different types).

If you practice Pilates before dinner, it is recommended to break the fasting phase between lunch and the last meal with a protein-based snack (without excessive sugar load) such as seeds, nuts, yogurt or with a fruit that can be consumed for 1 hour. first in class. When doing Pilates and then having dinner, it is better not to overload yourself with elaborate meals in order to keep the digestive system light before sleeping, for example with an excellent guacamole or steamed vegetables. Guacamole is prepared with avocado full of good fats that keep bad cholesterol levels low and help muscles. In general, it is always better not to eat too late or to practice Pilates too late, in order not to over-excite the system and compromise the sleep-wake rhythm. It is not recommended to drink wine immediately after training, with the body just under strain; better to eat even a few bites first.

Fasting Pilates: Yes or No?

Combining a good diet with a constant and gradual Pilates practice makes it easier to lose weight and helps improve tone. In general, it is better not to overdo it with condiments and not to fry too many foods in oil. It is very important to hydrate: drinking water means helping the cells and the whole body. If you are starting a Pilates practice and it occurs to you to "crown" it all by fasting, beware! Especially if you suffer from pressure changes, it may not be the best of ideas. Going to a Pilates class or following one online without having eaten or having skipped exposes you to the risk of dizziness, fainting, significant drops in energy.

This is different if you have an early workout and prefer to avoid early breakfast. In that case, if the training does not correspond to a too important aerobic effort, the solution of hydrating, training and eating only later, could be the ideal one, especially if you want to give a little "boost" to the metabolism. in general, what slows down the metabolism a lot is a late and heavy dinner; this does not allow the body to recharge and have the right energy for the following day.

Pilates or conscious nutrition

Pilates is an excellent tool for approaching a conscious diet; you cook with greater attention and love, by breathing fully you can taste the flavors better, you eat less quickly. Consequently, the appetite for the so-called "junk food" also decreases. The vital energy increases, you feel fresh and rested upon waking up and ready to face a new Pilates class or to discover your body better, using all the muscle groups, exploring every breath.

A very important factor is not to rush the times: the weight decreases gradually, well-being comes step by step. Very often when you start a Pilates path, many other factors also change: you love yourself in a different way, you take care of yourself. The new beginnings also lead to changes in the mental and spiritual order, as the body and emotions are one with the other aspects of life.

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