What you eat before training matters. The right fuel can be the difference between a high-energy, powerful session and one where you feel weak, sluggish, or lightheaded.
Pole and aerial training are physically demanding—requiring strength, endurance, grip, and flexibility. Without the right nutrition, you might struggle to execute tricks, fatigue quickly, or even increase your risk of injury.
Why Carbs Matter for Pre-Training Fuel
Carbohydrates are your body’s primary energy source for intense, strength-based training. When you consume carbs before a session, they are stored as glycogen in your muscles, ready to be used for power, endurance, and control.
💡 No carbs = no energy.
Without enough glycogen, your muscles will fatigue faster, making tricks feel harder and affecting your performance.
Best Carbs to Eat Before Training
To avoid energy crashes, opt for complex carbohydrates, which provide sustained energy without spiking your blood sugar.
✅ Best Complex Carbs for Pre-Training Nutrition:
Oats
Rice
Bread
Pasta
Sweet potato
Timing Tip: Eat these 30 minutes to 2 hours before your session to allow proper digestion and absorption.
Foods it's better to Avoid Before Training
High-fat foods – Fat slows digestion and delays carb absorption, which can leave you feeling sluggish. Save high-fat meals like avocado toast and nuts for post-training recovery.
Too much fibre – Fibre is great for overall health, but too much before training can cause bloating and discomfort. Avoid high-fibre meals like beans or large salads right before your session.
What If You’re Training for 2+ Hours?
For longer training sessions, your body will burn through glycogen stores faster, so extra fuel is needed to maintain energy levels.
Add extra protein to your pre-training meal to support muscle endurance.
Consider a mid-session snack of simple, quick-digesting carbs for an energy boost:
✅ Best Mid-Training Snack Options:
A banana
A handful of cereal
Jelly or lollies
A sugary snack
These fast-acting carbs help replenish energy quickly, so you can maintain strength throughout your session
Hydration is Key
💦 Drink plenty of water before and throughout your session!
Even mild dehydration can cause fatigue, dizziness, and cramping, all of which can negatively impact your performance.
For particularly sweaty or intense sessions, adding electrolytes (via coconut water or a sports drink) may help replenish lost minerals.
Why Pre-Training Nutrition Matters for Pole & Aerials
Stronger endurance – More glycogen = better stamina.
Better grip strength – Dehydration and low energy can weaken grip.
Injury prevention – Fatigue increases the risk of falls and strain.
Faster recovery – Proper fuelling reduces excessive muscle breakdown.
When you fuel your body properly, you train harder, recover faster, and progress quicker.
Want a Tailored Nutrition Plan for Your Training?
If you’re serious about optimising energy, strength, and recovery, The Performance Plate offers completely personalised nutrition coaching designed specifically for pole and aerial athletes - with accountability check-ins to ensure you are on track and understand everything.
About the Author
Alana is a Personal Trainer, Strength & Conditioning Coach, and Fitness Coach registered with Fitness Australia. She holds a Certificate III & IV in Fitness, a Level 1 Strength & Conditioning Certificate, and a CrossFit Level 1 Trainer certification, with five years of coaching experience in the fitness industry.
Beyond fitness, Alana is also a qualified nutritionist and provides nutrition coaching, helping clients optimise their performance, recovery, and overall well-being through tailored nutrition strategies.
With eight years of pole dancing experience, Alana is an instructor, high-level competitor, and coach to both national and international pole athletes in both training and nutrition. Her expertise in strength, flexibility, and conditioning has helped athletes refine their skills, enhance their performance, and prevent injuries.
Alana’s background in a wide range of sports and physical disciplines has shaped her dynamic coaching approach. She has competed in amateur boxing, state-level athletics, and played soccer for over 10 years, giving her a deep understanding of the unique physical demands of different sports.
As a versatile and well-rounded athlete, Alana tailors her coaching to suit the specific needs of each individual—whether you're an elite competitor, an aerialist, or someone looking to build strength and resilience.
If you're looking for expert coaching in strength, conditioning, pole training, or nutrition, Alana has the knowledge and experience to help you reach your goals.
