02 Mar WHAT DO I EAT BEFORE AND AFTER A RIDE CLASS?
FOOD FOR THE BEST OUTCOME
It’s the classic workout dilemma: How do you eat enough before hand so you feel energised and strong, but not so much that you feel heavy and nauseated.
The question is especially thought of when it comes to the new craze, the unique spin classes that incorporates hand weights, sprints and core in a 45minute session that leaves you wobbly well before it is over. So I went out and did some research to find out what the experts are eating to fuel peak performance and avoid a spin-outs.
To avoid stomach cramps and to optimise your energy levels, eat at least one-and a half hours before you RIDE class, says Sean Wells, a certified personal trainer. “Consider a small plate of beans, brown rice and broccoli with a light sprinkle of soy sauce for flavour,” says Wells. The rice will provide carbohydrates essential for maintaining higher intensity exercise, and the protein from the beans will offer your body the necessary protein to optimise muscle recovery. The broccoli is added for workout-friendly nutrients such as potassium, magnesium and vitamin C.
If you’re short for time grab a banana, a jar of almond butter and some raisins. The banana and raisins offer essential carbohydrates to last through the cycling, while the potassium in each with keep the cramps away. Lastly the almond butter provides energy as well as protein for muscle recovery. For those of you who have time in the morning try making these pre-workout breakfast banana pancakes (recipe bellow). All the nutritious value in these pancakes will have you going not only all day but also for your next big workout.
Now for after. How do you best resemble the wreckage that used to be called your muscles and bones? You’re expending a lot of sweat during a spin workout, so it’s important you feed your body with the nutrients necessary for muscle recovery. For post-workout refuel you can never go wrong with water (and a lot of it) as well as something to replenish, a banana smoothie with yogurt and almonds. A hearty meal for dinner is always essential after a long days work.
A meal with protein – chicken is a great one, spinach for vegetarians. Accompanied with a big handful of vegetables is a great way to end the day.
PRE-WORKOUT BREAKFAST PANCAKE.
- 1 Egg
- 2 tbsp skim milk
- 3 tbsp quick oats
- dash cinnamon
- dash vanilla
Optional: 1/2 sliced banana; handful of blueberries or raspberries; 1 tbsp canned pumpkin; 1 tbsp crushed walnuts
Scramble egg with the skim milk, then mix the other ingredients with the egg mixture. Spray a pan with cooking spray. Cook mixture until firm on the bottom, then flip and cook the other side.