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Image of a pole dancer executing a shoulder mount straddle.

Post Workout Nutrition for Pole Dancers 

Pole dancing is such an incredible workout.  Between the flexibility, strength, and stamina, it really does wonders for your body, mind, and soul.  Nutrition plays a huge role in all areas of pole because as an athlete, the foods you eat and beverages you drink has an impact in how you train and perform.  Training is where you practice, utilize your muscles, dance and free your soul, but what you do after you leave the pole room is where all aspects of your training become worthwhile.  The first thing that should be a focus after your trainings is your post work-out nutrition and here is why!

Replenishes Your Nutrients

Nutrients that are often loss during your training sessions are glycogen and protein.  Your glycogen stores are the source of your energy for all your pole moves.  Glycogen is converted into glucose, which is responsible for quick, fast movements and your protein stores are responsible for breaking down and rebuilding all your muscles.  These two components are very important to recover after you train so you can train effectively moving forward.  You can find glycogen in carbohydrate sources like pasta, breads, fruits, starchy vegetables and rice.  Protein can be found In sources like chicken, meat, fish and/or turkey, beans, legumes, nuts, seeds or tofu.

Decreases Muscle Soreness

Muscle soreness is rightfully earned but can be debilitating!  Especially, if you train 3-5 times per week, there isn’t extended lengths of time to fully recover.  The time between each training session is very important time to properly nourish your body.  Muscle soreness comes from when you breakdown the muscle tissue after you utilize them to their fullest.  To decrease muscle soreness, stretching and mobility will be helpful, but food can also help speed the rate of recovery as well.  For example, dark cherries and/or dark cherry juice contain a compound called nitric oxide, which enlarges your circulatory system and for allows for oxygen and blood flow to damaged areas and start the rebuilding process.

Builds Your Muscles

Protein is the building blocks of protein.  Consuming protein-dense foods for either an animal or plant source will help repair and rebuild your muscles.  We want our muscles to rebuild after we train to help develop the muscles we need for pole.  Depending on your body type and weight, the amount of protein will vary.  After a workout for proper recovery, it is suggested to consume at minimum 15 grams protein with 30 grams of carbohydrates.  An example of this would be a ½ turkey sandwich or a Chocolate-banana protein smoothie with pea protein and oat milk.

Timing is Everything

For the most optimal recovery, after a workout, it is recommended to start consuming your post workout meal or snacks within 1 hour to 3 hours of you training.  There is about a 3-hour window where your body readily and upmost absorbs all the nutrients are needed for recovery.  This is the reason why athletes often consume a protein smoothie post workout, because of the ease of recipe and ease of obtaining their protein and carbohydrate needs!

Recovery is the key time where you can restore all that was lost during your training sessions.  It is also sometimes now how well you train, but how well you recover.  Without a proper recovery between your pole sessions, can lead to decreased growth in pole and who wants that!!

Laura Martorano MS RD CDN
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