Whole Foods to Support Your Pilates & Barre Practice
At Redlands Barre, we believe that mindful movement and mindful nourishment go hand in hand. Recent evidence shows that simple, plant-based foods can make a big difference in how your body performs, recovers, and stays energized.
Whether you’re powering through a barre sequence or building core strength on the mat, these four natural foods can help you move better, feel stronger, and bounce back faster.
Whole Beets: For Endurance and Energy
When comparing whole beets to beet juice, whole beets actually performed better at improving athletic endurance. Whole-food beets offer not just natural nitrates but also fiber and other beneficial compounds that support blood flow and stamina. Improved blood flow brings more oxygen and nutrients to your muscles, helping them contract efficiently, delay fatigue, and clear out waste products like lactic acid. That means better endurance, more precise control, and faster recovery — all essential for consistent performance in Pilates and barre.
For your routine: Roast and add to salads, blend into a smoothie, or try them pre-class for a performance lift.
Fennel Seeds: Endurance & Recovery
Fennel seeds may help enhance oxygen delivery and athletic output, especially in challenging environments like high altitudes. Their natural high nitrate content and tiny nature, makes them an easy and quick snack before barre or pilates class, to help support blood flow and keep your muscles energized throughout class.
For your routine: Chew a small pinch about 30 minutes before class or brew them into a light tea.
⚠️ Note: Fennel seeds may not be appropriate for children, adolescents, or individuals who are pregnant or breastfeeding. Please consult a healthcare professional before use if you fall into one of these categories.
Spinach: For Faster Recovery
A daily serving of raw spinach — about 1 gram per kilogram of body weight — has been shown to help reduce muscle damage and oxidative stress after intense activity. When eaten consistently before exercise, spinach supports quicker recovery and less soreness the next day. That means, you can get back to training and moving your body quicker and with more energy, sooner! This amazing phenomenon is attributed to the anti-inflammatory properties of spinach.
For your routine: Toss it in smoothies, wraps, or salads for a steady, natural recovery boost.
Blackcurrant, Tart Cherry & Grape Juice: To Reduce Soreness
Certain fruit juices have been shown to help the body recover faster after intense activity. Blackcurrant and tart cherry juice both reduce inflammation and markers of muscle damage — leading to less soreness and quicker recovery. Grape juice may offer similar benefits, thanks to its natural antioxidant content. This is important in our practice of pilates and barre which involve precise, repetitive movements that can lead to micro-tears in muscle tissue. Supporting recovery with antioxidant-rich juices helps you come back stronger and more energized.
For your routine: Enjoy a small glass post-workout or blend frozen berries into a refreshing recovery smoothie.
Movement Feels Better When You Recover Smarter
Your Pilates and barre practice is a commitment to strength, control, and grace. By fueling your body with whole, plant-based foods that support recovery and performance, you can stay consistent, reduce soreness, and get the most out of every session — naturally.
This blog is based on findings from Dr. Michael Greger at NutritionFacts.org: Foods to Improve Athletic Performance and Recovery, Whole Beets vs. Juice for Improving Athletic Performance, Fennel Seeds to Improve Athletic Performance
