Sheetal Shah,
Founder, Core Pilates Studio
Pilates is a popular fitness training method, as the exercises are designed to stretch, strengthen, and balance the body. This form of exercise is neither exactly like gymming nor yoga, but it nicely complements the two. It is, however, based on certain principles to condition your entire body: proper alignment, centering, concentration, precision, breathing and flow movement. It differs from most of the exercises out there because it is non-impactful and safe, and it really works on using the body as a whole.
Sheetal Shah, who started Core Pilates Studio in Worli, Mumbai, is said to be one of the well-known pilates instructor with a prominent and well-known list of clientele. Here she talks about what one must eat before and after doing pilates work-out. Most of us go wrong with nutrition intake revolving around our exercise regime. Shah explains the correct food to eat.
- Why you should eat and how much
Since pilates involves moves that are all concentrated in your centre or core and also sends your legs overhead, big meals are not recommended before the routine. But don’t work out on empty stomach either. Says Shah, “If you workout on an empty stomach, it leads to muscle loss. Loss of muscle mass causes your metabolism to drop, making it much harder to lose weight. Pre-Pilates snacks or meals must include lean proteins, complex carbs and a small portion of healthy fats.”
If you do a full set of ‘The Hundred Exercise’ (A classic Pilates mat exercise that builds core strength, stamina and coordination) and other abdominal exercises after a heavy meal, you are going to feel uncomfortable. “Pilates is all about hollowing and scooping your abdominals, you may feel downright ill. So make sure whatever you eat, it’s a small portion and fairly light,” she adds.
FOODS TO EAT AND AVOID
Here’s what you should skip, before and after the workout...
BEFORE
- Any food that causes wind, onions, garlic, beans, lentils, oily fish, cauliflower, cabbage and sprouts. Too much fruit can cause fermentation in the gut that can cause wind.
- Avoid dishes like red meat or heavy carbs that take a long time to digest.
- Avoid high sugar, high carbs food as these are likely to cause a spike and subsequent crash in blood sugar levels.
AFTER
- “Post Pilates one can go for more substantial meal depending on the time of the day. Go for a meal that contains quality low GI carbohydrates, protein and good fats,” says the instructor.
- Wholemeal wrap with hummus, beans and salad greens, porridge
- Poached eggs on grainy toast
- Lean meat and salad sandwich
- Quinoa salad or stir fry
- Soup with one piece of super grainy bread
- Most importantly, don’t forget to drink plain, clean water, before, during and after Pilates. Avoid sugary drinks.
WHEN TO EAT?
A mini snack should be consumed 30- 45 mins before class and heavy meal one hour before pilates session.
RECOMMENDED
- Healthy nut mix
- Banana or anyone fruit with peanut butter
- Low-fat yogurt or Greek yogurt
- Hard boiled egg
- Egg white scrambled or omelette
- Green smoothie
- Hummus with carrots or celery
- Slice of grainy toast with tomato or avocado
