Spinning is definitely an exercise that many people love to enjoy the class setting. The teacher sets the tone for a great spin class. Most spin classes are 45 minutes to an hour. They are exciting yet challenging. Because they require a significant amount of energy, you’ll want to make sure your body is properly fuelled. You don’t want to go into a spinning class without some sort of pre-workout snack. Do your best to consume the snack or meal an hour before the workout. For nutritious and scrumptious options, consider this list.
1. Protein Smoothie
When it comes to an exercise as strenuous as spinning, it’s important to make sure you consume protein. A protein shake or smoothie is a great option because you can easily drink at your desk at work. You can also drink it on the go. It’s best to consume it an hour before your workout. In a blender, add protein powder, your choice of greens (kale, spinach, etc.), milk or water as the liquid and fruit for flavour. Bananas are great because they are excellent sources of potassium and they add creaminess to your shake. If you can also make the shake in the morning, carry it in a to-go cup and shake it up as soon as you’re ready to drink it.
2. Granola/Trail Mix
Trail mix is easy to store in your work bag, purse or gym bag. You can also make it at home. The homemade version of trail mix tends to be healthier because it doesn’t have preservatives inside. As you make your trail mix, make sure to add some dried fruit to the mix. Dried fruit will be the star player of a great mixture because of the sugar content. The sugar rush will give you the energy you need to power through a spinning class. Consider options like dried apricots, dried cranberries and dried pineapples. Add rolled oats, maple syrup and an assortment of nuts in a pan. Bake them together and allow them to get nice and toasted. Once the mixture is done, add the dried fruit and toss the mixture. Put it in small containers or bags so that you can enjoy them as a pre-workout snack. Miranda Hammer enjoys SoulCycle and consumes trail mix before the workout.
3. Overnight Oats
Overnight oats are great because oatmeal is a dynamic source of protein. Overnight oats are really easy to make. Find a container with a lid. Mason jars and Tupperware containers work well. Add the rolled oats, milk (almond and soy are great options) and a natural sweetener to the mix. Agave nectar, raw honey and coconut sugar are all acceptable options. Add your choice of fruit. Strawberries and blueberries work. Peaches and bananas are delicious options as well. Just make sure that the fruit is ripe. Once all the ingredients are in the container, sit it in the refrigerator overnight. In the morning, you can shake up the mixture and eat it cold. You can also warm it up and eat it that way.
4. Apple & Nut Butter
An apple a day keeps the doctor away and it’s also a tasty choice to eat before a spinning class. Apples have natural sugars which are helpful for giving you a spike of energy before a class. To make it a decadent snack, cut the apple into slices. Dip each slice in raw almond or peanut butter. Both of these nut butters are rich in protein as well.
Quinoa is a complex carbohydrate that comes packed with protein and iron. The iron is good for supplying oxygen to the muscles and energy metabolism. You can easily enjoy quinoa in a sweet pudding or as a savoury dish.
6. Legumes and Quinoa
If you’re about to enjoy a spin class that’s in the evening, try to have a dinner that will support your ability to make it through the workout. Enjoy some low-sodium black beans on top of a grain like quinoa or brown rice. You don’t want to get started in the class and feel like you have too much on your stomach. Black beans are rich in fibre and protein to keep you going.
7. Chocolate Chia Seed Pudding
If you’re a lover of all things sweet, you’ll love chocolate chia seed pudding. Add chia seeds to a protein-rich nut milk like almond milk. Allow the seeds to swell in the liquid for an hour. Then, add some unsweetened cacao powder and agave nectar for flavour. Mix the combination together and enjoy. Chia seeds are some of the tiniest yet most powerful superfoods. They provide protein, energy and antioxidants. Antioxidants are beneficial for heart health. You want to have a heart that’s in tip-top shape to handle the workout because the heart rate goes up during intense cardiovascular exercise.
Almonds are simple to purchase and eat on the go. The key is to watch the portions you eat. In order to stay on top of it all, create the right portions ahead of time. Almonds and other nuts come jam-packed with healthy fats, but you don’t want to mindlessly eat them. They’re also packed with a lot of protein, which is ideal to consume before a high-energy workout like spinning.
9. Hardboiled Eggs
Hardboiled eggs are easy to make. Make a few hard-boiled eggs at the start of the week and consume them as snacks before your workout. Hardboiled eggs are great sources of potassium just like bananas. Potassium is necessary during your workout because it provides energy for the muscles.
10. Whole Grain Toast
If you’re looking to workout and do the spin class in the morning, consume a hearty but light breakfast like avocado toast. Use whole grain toast that’s filled with lots of nuts and seeds. Lightly toast the bread. Mash up an avocado and mix in some lime juice, salt and crushed red pepper flakes. Spread the avocado mixture on top of the bread. Add a few slices of tomato and enjoy it as an open-faced sandwich. Avocados are filled with healthy fats and the toast will fuel your workout as well.
If you like to switch up your menu to eat different foods throughout the week, this list provides a wide variety of options. If you season every dish well, your taste buds won’t suffer at all. The ability to enjoy delicious food that fuels your body for a workout sounds like a win-win situation.
Article provided by Luke Mitchell of Exercise Bikes Expert. Luke is an MS Undergraduate in Sports Journalism and an independent fitness trainer. You can find more of his written work on Twitter @LukeSMitchell1.