Pre-Workout Menus

Optimize your energy by eating properly before classes

by Victoria Shanta Retelny

What should you eat before Pilates class? It's the catch-22 question. You need enough energy to power through a session without feeling hungry, but you don't want to be so full that you can't scoop. As with all physical activities, proper fuel is essential to get the best results. Here are some essential yet simple nutrition tips that can help ensure your physical power and mental focus during a Pilates session.

4-5 hours before class:

Plan a 400-500 calorie meal that will provide the proper mix of nutrients: approximately 60% carbohydrates, 20% protein and 20% fat. Try:

. A grilled chicken breast over field greens with cherry tomatoes, chopped walnuts, feta cheese and a vinaigrette dressing

. A whole-wheat tortilla rolled with sliced turkey breast, a slice of provolone, a tablespoon of diced avocado, fresh spinach and sliced tomato

. Baked tofu strips over a cup of brown rice, shredded carrots, raisins and slivered almonds

. Broiled salmon over toasted quinoa salad with pecans, dried cranberries, diced apples and cinnamon

1-2 hours before class:

Choose a 150-200 calorie snack that is easy to digest, with complex carbohydrates for sustained energy, adequate protein to fuel muscles and "good" fats for satiety. Try:

. A small banana with a spoonful of peanut butter

. A slice of whole-grain toast with low-fat cheese

. Low-fat cottage cheese topped with fresh berries

. Light yogurt sprinkled with a tablespoon of chopped walnuts or almonds

. A cup of soy milk and a 2 fruit-filled cookies, such as Fig Newtons

. A nutrition bar or protein shake with at least 10 grams of protein and 5 grams of dietary fiber

For a complete list of calorie counts, visit calorieking.com. Consult a registered dietitian if you have health concerns that require specific nutrition guidance, such as diabetes, arthritis, gastrointestinal problems, pregnancy, etc. To locate a dietitian in your area, log onto the American Dietetic Association website at eatright.org.

Water Works

The general guideline for water intake is eight 8-ounce glasses daily, more with heavy perspiration. The American College of Sport Medicine recommends about 17 ounces (think of it as 2 cups) of fluid about 2 hours before exercise to promote adequate hydration. Remember, even though you may not sweat excessively with Pilates, the continuous movement during a class raises your internal temperature and causes a need for fluid replacement. To avoid feeling overfull, drink smaller amounts more frequently. Plain water or fluids without sugar, caffeine or alcohol are best. Try:

. Plain, unadulterated water

. Lightly carbonated water (i.e., La Croix, Perrier, etc.)

. Sugar-free energy waters (i.e., Propel)

. Sports drinks can be used for higher-intensity exercise that exceeds one hour

Victoria Shanta Retelny, RD, LD is a registered, licensed dietitian at Northwestern Memorial Hospital Wellness Institute in Chicago. She also writes about food and nutrition and teaches healthy cooking classes.