Fueling Your Strength: Expert Nutrition Tips from a Registered Dietitian for Strengthening Muscle

Pure Barre member and Registered Dietitian Brittany Jones shares nutrition tips for staying fueled during the Barre Stronger Challenge. 

Pure Barre is a full-body workout that focuses on small movements to increase strength, cardio, and flexibility. In class, you’ll feel that signature shake in your muscles—a powerful sign that you're building strength! The small and precise movements teach you control, precision, and balance, which help you increase strength and flexibility.

Strengthening muscles is essential for long-term health and overall quality of life. Regular strength training (like Pure Barre) supports bone density, which is particularly important as we are at higher risk for osteoporosis as we age. Muscle strengthening also boosts metabolism and energy levels. Stronger muscles improve body composition, support joint health, and reduce the risk of injury by enhancing stability and balance. Moreover, strong muscles contribute to better endurance, making everyday activities easier (i.e., carrying groceries inside or playing with kids) and promoting longevity and resilience.

In addition to taking a Pure Barre class three or more times per week, you can achieve the best results by supporting your strength and recovery through balanced nutrition.  Keep reading for expert nutrition tips from a Registered Dietitian on how to strengthen muscle in your next barre workout. 

Fuel for Your Busy Lifestyle

Fueling your body appropriately is a form of self-care! So often, we get caught up in doing things for others that we forget to fuel appropriately. Fueling your body every 3-4 hours is key to strengthening muscles and improving body composition. When you eat consistently, you’re keeping your energy steady and supporting muscle recovery and build. Skipping meals or going too long without eating can put your body into "starvation mode," where it may start breaking down the muscle you're working hard to build in class to use as fuel. For example, a schedule could look like breakfast at 7 am, a snack at 10 am, lunch at 1 pm, another snack at 4 pm, and dinner at 7 pm. Regular, balanced meals and snacks ensure your body has the nutrients it needs to keep getting stronger! Below are some examples of pre and post barre class fuel:

• Pre Pure Barre class: aim to have a balanced meal with carbs, protein, and veggies 3-4 hours before class. If it’s a morning class, consider a quick carb for energy, like a piece of fruit.
• Post Pure Barre class: Prioritize having a meal or snack with protein within one hour of your class. An example could be a whole wheat piece of toast with avocado and two eggs or a grilled chicken salad with an apple.

Yes, protein does matter. 

When you fatigue your muscles in a Pure Barre class and they start to shake, you create little micro-tears in them, which you can then rebuild over time with recovery and nutrition. The repair of the micro-tears is what helps make your muscles stronger. 

When it comes to protein, it’s not just about how much you get per day but rather how frequently you consume it. Protein is a macronutrient that isn’t easily stored in the body for later, so it’s important to replenish it consistently throughout the day. Aim to include protein in every meal and snack to support muscle strength, recovery, and overall health. For example, if your goal is 100g of protein per day, you could divide it into 30g for breakfast, lunch, and dinner, with 5g for two snacks. This approach ensures your muscles get the support they need all day.

Below are some examples of protein rich foods:

• Lean meats (chicken, turkey, pork tenderloin, lean steak, fish, shellfish)
• Eggs (yes, the whole thing!) 
• Dairy (cheese, cottage cheese, Greek yogurt, milk)
• Nuts and seeds
• Beans and legumes (i.e. lentils, edamame, 
• Tofu and seitan
• Protein-rich grains like quinoa 

You can’t strengthen muscle without carbs, too!

Carbohydrates are essential for sparing muscle and supporting muscle strength as well. When you eat enough carbs, your body has the energy it needs for workouts and recovery, reducing the need to break down muscle tissue for fuel. Carbs are also crucial for replenishing glycogen or energy stores in muscles, which helps you stay strong. Choosing fiber-rich carbs—like whole grains, fruits, and vegetables—provides a steady energy release, keeping blood sugar stable and supporting digestion. Some carbohydrate sources, like quinoa, beans, and legumes, also contain protein, offering an added benefit for muscle health and repair. Including fiber-rich carbs in your meals and snacks ensures your muscles have what they need to stay strong and healthy.

Meal and Snack Ideas

Here are some meal and snack ideas to help you strengthen muscle at Pure Barre (C = carb, P = protein, V = Veggie)

Breakfast Ideas: 

• Greek Yogurt Parfait (C+P)with Berries and Peanut Butter (P)
• Whole Wheat English Muffin (C) with a Fried Egg, Cheese, and Turkey Sausage (P)
• Chia Overnight Oats with Nuts(C+P)  and Apples (C)

Lunch Ideas:

• Salad (V) with Apples (C), Feta (P), Walnuts (P), and Grilled Chicken (P)
• Bone broth soup with Ground Turkey (P), Spinach(V), and Cannellini Beans(C+P)
• Whole Wheat Wrap (C) with Smoked Salmon and  Cream Cheese (P) served with Celery (V)

Dinner Ideas:

• Chicken Breast (P) and Veggie (V) Stir Fry with Brown Rice (C)
• Chickpea Pasta (C+P) Primavera (V) with Chicken Sausage (P)
• Greek Grain Bowl with Quinoa (C+P), Chickpeas (C+P), Greens, and Tzaziki Sauce

Snack Ideas:

• Apple (C) + Peanut Butter (P)
• Turkey Jerky Stick (P) + Whole Grain Crackers (C)
• Trial Mix with Nuts, Seeds (P), and Dried Fruit (C)

Building strength at Pure Barre requires not just consistent classes but also mindful nutrition. Eating every 3-4 hours keeps energy levels stable and prevents muscle breakdown while spreading protein intake across meals and snacks supports continuous muscle strengthening and recovery. Carbohydrates spare muscle by fueling workouts and restoring energy, and fiber-rich carbs like fruits, vegetables, quinoa, beans, and legumes offer sustained energy and a protein boost. Be sure to schedule your classes in the Pure Barre app, plan your meal, grocery shop, and prep using these nutrition tips weekly to maximize strength gains and support a healthy lifestyle!

Brittany Jones, MS, RD, LD is a Registered and Licensed Dietitian with over a decade of experience and the owner of Brittany Jones Nutrition Group, a weight-inclusive, non-diet practice of Registered Dietitians. She began attending Pure Barre classes in 2013 and served as the Pure Barre Corporate Content Marketing Manager from 2015 to 2016, combining her passion for wellness and marketing. She is excited to be working with Pure Barre again. She lives in Greenville, SC,in 2015-2016, combining her passion for wellness and marketing. She is excited to be working with Pure Barre again. She lives in Greenville, SC with her husband, son, and their Siberian cat, Callie.