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12 Healthy Post-Workout Meals for Pole Dancers

Post-workout meals for pole dancers

Last Updated on December 17, 2022

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Are you a pole dancer looking for ideas for healthy post-workout meals?

As a pole dancer, you need a healthy diet in order to gain strength and keep your body nourished, especially after an intense workout or practice session.

This article explains which nutrients are the most important after a workout and give you some meal inspiration for healthy post-workout snacks.

During a pole dancing workout, your muscles are doing a lot of work, using up glycogen stores quickly. This is part of the reason why you ache after a good workout – your muscles need time to repair.

You can speed up this process quite easily, by resting properly and eating the right nutrients in your diet.

First of all, what are those important nutrients, and what foods are the best to eat after a pole dancing workout?


Protein is the most important thing to eat after a pole dancing workout. When you workout on the pole, you’re engaging a lot of muscle groups which breaks down proteins in your muscles.

This is partially why you ache. Protein helps you recover from the stress you’ve put your muscles.

You should eat approx 0.2g of protein per pound of body weight as soon as possible after a pole workout to recover faster.

That means, if you weigh 140lbs, then you should eat a meal with 28g of protein post-workout.

Protein comes from food such as meat, eggs, cheese, pulses, beans and lentils.


Along with your protein, you also need carbs. Carbs have a bad rep when it comes to fitness and weight loss, so you should definitely favor veggies over breads and pastas.

Eat a mixture of veggies with your post-workout meals. Try a mixture of root veg and greens so you get plenty of vitamins too.

A good diet completely eliminates the needs for pole dancers to take vitamin supplements!


As you know, our bodies are mostly made up of water! We lose a lot of water through sweating when we workout, so replenishing that water is key to stay hydrated.

It’s not just important to drink plenty of water during your workout, you should continue to do so afterwards as well.

Staying hydrated will avoid fatigue, headaches and improve your general well-being.


Your body’s potassium stores are likely to be low after an intense workout, so eating foods rich in potassium soon afterwards will help your recovery.

Bananas and potatoes are excellent sources of potassium, which is great because they go with almost everything. Make sure you keep the skins on the potatoes though, don’t peel them, all the best nutrients are just underneath the skin!

Now that you know which nutrients and food groups are important after a workout, here are some mouth-watering ideas for your next post-workout meal!

Related: 5 Ways to Recover from Sore Muscles

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Post-Workout Meal Ideas for Pole Dancers

Most of the meals in this list are suitable for vegetarians, but you can use chicken or fish in these meals if you prefer.

Grilled Tofu with Steamed Veg

Plenty of protein in this classic post-workout meal!

Tofu and steamed vegetables

Protein: 21g approx (dependant on portion size)

Vegan Enchiladas


Egg White Frittata with Peppers and Mushroom

Cheese is optional for this tasty variation of a Spanish omelette.

egg white fritatto with peppers and miushroom

See also: Is Pole Dancing a Sport?

Quinoa, Goats Cheese and Chick Pea Salad

Use cous-cous as an alternative.


Asian Noodles with Veg and Tofu

asian noodles

Vegan 4-Bean Chilli

Use meat if that’s your style!

4 bean chili

Cheesy Lentil Burgers (no bread)

Again, use lean meat if that’s how you roll!

lentil burger

Banana and Almond Crunch Bowl

Perfect post-workout snack

banana almond crunch bowl

See also: Pole Dancing with Psoriasis: What you need to know

Stuffed Peppers

Stuff with meat, quinoa, salad or anything else!

stuffed peppers

Halloumi Fries and Green Salad

If you haven’t discovered halloumi yet, you’re missing out…

Halloumi fries

Baked Yams Topped with Salad (or Tuna)

Top these yams (sweet potatoes) with whatever you like.

yam topped with salad

What are you favorite post-workout meals or healthy snacks? Leave a comment below, and don’t forget to save this article for future reference when you’re next at the grocery store!

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Post workout meal ideas for pole dancers

Happy poling!

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