How I’ve Learned to Eat to Support My Core Strength

Because core strength isn’t just built on the mat—it starts in the kitchen.

When we think about strengthening our core, we usually think about exercises: planks, bridges, ab curls, balance work. And yes—movement is a huge part of it.

But over the years, especially through postpartum recovery and navigating IBS-C, I’ve learned that my nutrition choices play just as big a role in how strong, stable, and supported my core feels.

It’s not about dieting. It’s about fueling my body—especially my muscles—so that all the Pilates work I’m doing actually sticks.

Here’s what I’ve learned about eating to support core strength, based on real life, not a perfect Pinterest meal plan.

🥩 1. Prioritizing Protein—Every Single Meal

Protein is the building block for muscle recovery and growth, which means if I’m working my core, I need to feed it.

I aim to include a good source of protein every time I eat—whether that’s:

• Eggs or Greek yogurt at breakfast

• Chicken, turkey, or salmon at lunch and dinner

• Whole food protein bars or protein sticks for snacks

I’ve noticed that when I’m hitting my protein goals, I feel more satiated, my muscles recover faster, and I have more energy for my workouts (and life in general).

💡 Tip: If you’re struggling to get enough, start small—just add a little extra to one meal at a time.

🥬 2. Choosing Gut-Friendly Fiber

Strong core muscles are great, but if your digestion is off, you’re going to feel uncomfortable—especially in your abdominal area.

Since I have IBS-C, I’ve learned to focus on low-FODMAP, gut-friendly fiber sources like:

• Carrots

• Berries

• Gluten-free oats

These keep my digestion moving without the bloat or discomfort that high-FODMAP foods can trigger. And when my gut feels good, I move better, breathe better, and engage my core more effectively.

💧 3. Staying on Top of Hydration

It sounds simple, but hydration makes a huge difference in core function.

When I’m dehydrated, my muscles fatigue faster, my digestion slows, and my overall energy dips. I aim for at least 80-100 oz of water a day, often with electrolytes for better absorption—especially during pregnancy or postpartum recovery.

Sometimes I’ll add lemon, cucumber, or mint to make it more enjoyable, and I drink a full glass before my morning coffee to start the day off right. Click here to check out my Water Infusion recipes.

🥑 4. Including Healthy Fats for Stability and Hormone Health

Healthy fats help with hormone balance, joint support, and satiety—all of which indirectly support my core strength.

Some of my go-tos:

• Nut butters (peanut, almond, cashew) on toast, rice cakes, or stirred into oatmeal

• Chia seeds in yogurt or smoothies

• A sprinkle of nuts or seeds on oatmeal

• Hummus with gluten-free crackers or veggie sticks

This is one area I used to overlook, but now I see how much better my energy and recovery feel when I include them consistently.

🕰 5. Timing My Meals Around Movement

I’ve learned that eating too close to a workout can make my core feel sluggish or uncomfortable, especially with Pilates where you’re doing a lot of deep engagement.

My sweet spot?

• Either workout fasted or have a balanced meal 1.5–2 hours before movement (protein and healthy fats only for breakfast to keep my blood sugar balanced throughout the day)

• A small, easy-to-digest snack if I’m hungry closer to my workout (small protein bar, peanut butter on a rice cake, etc.)

Post-workout, I aim for a protein-rich snack to help my muscles recover.

🧠 The Mindset Shift: Fueling, Not Restricting

In the past, I thought eating “less” was the key to looking leaner or stronger. Now I know that eating enough—and eating the right balance of nutrients—is what actually builds strength.

Supporting your core isn’t just about what you do on the mat. It’s also about:

• Keeping your energy steady

• Supporting muscle repair

• Protecting your digestive health

• Creating habits that feel sustainable

And for me, that means focusing on real food, gentle consistency, and flexibility—so it’s a lifestyle, not a temporary “plan.”

Final Thoughts: Your Core is Built in and Out of The Studio

If you’re working hard in your workouts but not seeing the strength or endurance you want, look at your nutrition.

Fuel your body well, and your core will thank you—with better engagement, more stability, and the ability to support you in everything from Pilates to picking up your toddler.

Because a strong core isn’t just for workouts—it’s for life.