Upstaters at local Fitzroy Cafe after working out in a fun fitness class at Upstate Studios Fitzroy Melbourne.

Our Favourite Pre and Post Class Fuel  

The food we put into our bodies is the fuel that keeps us going.  It’s important to keep this is mind when we show up on the mat, sweat it out in reform and unleash on the boxing bag.  Fuelling yourself with nutritious food before before any Upstate class will ensure that you are feeling energised and at your best. Here are our favourite go-to snacks:

Staying hydrated is number one. This means throughout the day and then before and after a class.

A protein smoothie is a great way to get in all your macronutrients in the one go before or after hitting the mat. Try a combination of almond milk, your favourite protein powder, bananas, a green vegetable, and any additional supplements you might like.  If you’re new to adding greens to your smoothie, go for spinach, as you won’t taste the difference!

A banana and some almonds. This is the perfect pre class snack. When you’re low on energy or haven’t eaten much, the almonds will provide great protein and good fats to keep you satisfied, while the banana is packed with carbohydrates that will keep your energy levels up during your practice. Both are light, meaning you can move and stretch comfortably.

Go for alkaline foods post class. After a strong sweaty class there may be a lot of lactic acid in the body. Alkaline foods helps to balance out your acidity levels and bring some more balance back to the body. Go for raw foods and fruits like apples, avocados, berries and dates.

Protein should always be in your post class meal (and every meal). If you’re practicing nice and early in the morning, an omelette filled with veggies is a great choice, while after a night practice a serving of protein along with lots of fresh veggies could be another option.

Sometimes the right fuel is the difference between feeling sluggish on the mat and pushing that extra rep.

Related Articles


    The combo you never knew you needed… Introducing Box Strength! The combination of energising box and strength training to produce a killer sweat sesh. Are you ready to level up your Upstate Box class? Are you ready to unleash? Then step into our newest class style and add some power to your punch! We’re talking … Continue reading “BOX STRENGTH, IS HERE!”


    YEARLY WRAPPED WITH UPSTATE Happy New Year! Happy (same) you! How will you find your Upstate in 2023?  ASK YOURSELF… What were your Up vibe moments in 2022? (BIG yes energy moments) _____________________________________________________ What were the moments you’d like to leave behind in 2022? (They didn’t pass the vibe check…) _____________________________________________________ What have you learnt … Continue reading “VIBE CHECK”

  • What Is A Soundbath Experience Like?

    The warm humming sounds of glass bowls, played by a trained yoga teacher, fill the room with vibration. You are in the present moment, without even having to try. Everything feels like a gentle glow. If you’ve never tried a soundbath, you may be surprised by how much you enjoy it. We all know that … Continue reading “What Is A Soundbath Experience Like?”

Subscribe for the latest
Subscribe Form