It’s Lauren here again with some nutrition info and guidance!
Whether you’re smashing out pole/aerial/silks tricks, conditioning or dance —what you eat around your workouts makes a big difference in how you feel, move, and recover. 💪
Here’s your simple guide to fueling your body with wholefoods to support energy, performance, and recovery—without counting calories.
🍌 Pre-Workout Fuel: Energy to Train Strong
Have a small pre-workout snack 30-60 minutes before training. Aim for a mix of carbohydrates and a little protein to give you lasting energy.
Great options include:
>Banana or apple with a teaspoon of nut butter
>Small smoothie with fruit, almond milk, and a scoop of protein powder
>Oat or bliss ball made with oats, dates, and nut butter
>Plain rice cakes with sliced banana or honey
>Half a wrap with hummus and grated carrot
>A slice of wholegrain toast with honey or natural jam
>Greek or coconut yoghurt with a few berries
>Medjool dates with a few almonds or sunflower seeds
>Homemade mini muffin (oat-based or banana)
>Small bowl of fruit salad with a sprinkle of seeds
>Avoid heavy or greasy meals right before class—they can make you feel sluggish.
🥗 Post-Workout Nutrition: Recovery & Rebuild
Eat within 60–90 minutes after training. This helps replenish your energy and support muscle recovery. Aim for a mix of protein + carbs + hydration.
Wholefood ideas for post-workout:
>Tofu or chicken with brown rice and veggies
>Lentil or black bean curry with sweet potato
>Protein smoothie with berries, nut butter, and chia seeds
>Tempeh or eggs on toast with sautéed greens
>Nourish bowl with quinoa, roasted veggies, and tahini dressing
Don’t forget to hydrate! Water or coconut water are great options. Add a pinch of sea salt if you’ve been sweating a lot.
🧠 Tips to Maximise Energy & Recovery
✅ Eat enough throughout the day – Skipping meals can leave you under-fueled before class
✅ Balance your plate – Include carbs, protein, healthy fats, and colourful veggies
✅ Wholefoods over-processed – The closer to nature, the better for sustained energy
✅ Listen to your body – Everyone’s needs are different—tune in and adjust as needed
✅ Get your zzz’s – Sleep is one of the most underrated recovery tools
💡 Why Does It Matter What You Eat Around Your Workout?
Your body is like a high-performance machine—it needs the right fuel to perform well and recover faster.
🕒 Before Your Workout
Think of this as “fuelling the engine.”
Carbohydrates = your main source of energy. They help power your muscles during training and prevent fatigue.
A little protein helps support muscle maintenance.
Fluids keep you hydrated and your body temperature regulated.
🕘 After Your Workout
Now it’s time to rebuild and refuel.
Protein helps repair the micro-tears in your muscles from training (this is how they grow stronger!).
Carbohydrates help restore your glycogen (energy) stores, especially important if you’ve had a tough session.
Fluids & electrolytes rehydrate your body—especially if you’ve been sweating.
The nutrition guidance provided in this blog is for general informational purposes only and is not intended as medical advice. While the suggestions are based on wholefoods and balanced eating principles, individual needs and responses may vary.
If you have food allergies, intolerances, medical conditions, or specific dietary concerns, please consult a qualified healthcare professional before making changes to your diet or lifestyle.
All information is intended for individuals in good health. It is not designed to diagnose, treat, cure, or prevent any medical condition.