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Post Workout Nutrition for Pole Dancers—What to Eat

Post work-out nutrition leads to a great recovery phase of pole training.  As a pole athlete, it is important to train and recover like a pro! Pole dancing has the ability to reform and change your body in incredible ways and taking your nutrition seriously can lead to pole moves and skills you always wanted to do!


Carbohydrates are most beneficial after your workout because it will restore the glycogen stores that were utilized for those fast action moves and muscle twitches.  The length of training will affect the amount of carbs you should consume.  If you are training for 3-4 hours at a time, the amount of carbs you need to consume for recovery will increase.  Carbohydrate sources best for post-workout are whole grain breads, quinoa, brown rice or starchy vegetables like sweet potatoes, carrots or beets.


Protein is the secret to promoting muscle repair and growth after a workout, especially strength training which we are doing as pole dancers.  As we train, your muscles embrace little micro-tears that break down the protein in your body. Amino Acids are required for muscle synthesis and repair which can be found in various plant-based proteins, grains like quinoa or animal proteins such as chicken or beef.


Fat is needed for restoring the body tissues and cushions of your joints.  Fat is a great source of energy, but it is needed in different ways after a workout.  Fats can provide an amazing source of anti-inflammatory nutrients that aid in recovery.  Consuming healthy fats can help with healing oxidative stress that occurs after a muscle breaks down.  Healthy Fats can include a few types of fats such as monounsaturated fats, polyunsaturated fats, omega-3 fatty acids and omega-6 fatty acids and can offer different mechanisms to support muscle regrowth and recovery.  You can find healthy fats in foods like avocados, walnuts, fresh fish, chia seeds, Brazil nuts, coconut, and almonds.

Some Ideas for a post workout Snack Ideas

  • Banana with 1 tbsp of peanut butter
  • Greek Yogurt or Coconut Yogurt with Granola & Walnuts
  • Protein Shake with Oat milk, banana, protein powder
  • ½ Turkey Sandwich on whole grain bread

Some Ideas for a post workout Meal Ideas

  • Whole wheat wrap or spinach wrap with chickpea “Tuna” Salad
  • Power Smoothies with yogurt, avocado, nut-butter, 2-3 fruits and vegetables of choice
  • Peanut butter sandwich
  • Avocado toast with Scrambled Eggs and Tomato

Vitamins and Minerals

When you start consuming complete meals or snacks after your workouts, the required vitamins and minerals will begin to flow as well.  For example, consuming a whole wheat wrap or peanut butter will offer you some b – vitamins like b6, thiamin, riboflavin, and niacin which all help with your muscle contractions that occur between pole moves and flow.  Another nutrient that would be beneficial to consume would be selenium which helps with decreasing oxidative stress! Adding some mushrooms to your wrap or avocado toast can help you get you need!

Eating well within your post-workout recovery phase will take you to the next levels of training overtime can surprise you with what your muscles can actually do!


Laura Martorano MS RD CDN
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