So we finally got into the spinning class and we are ready to take our work out to the next level! But we are wondering, what can I do for my body to fuel and get optimal results? We asked Alicia, our certified health and fitness nutritionist to give us some tips for what you can do to power through a spin class.
A spinning class is one of the best fat-burning workouts around. While at the same time, it can be quite demanding. On average a person will burn between 400-600 calories in a 45-minute class. In order to survive the full 45 minutes, it is important to have a small snack beforehand to fuel your body properly.
To read more about the benefits of spinning, check out Alicia's blog entry here!
It is best to go with a snack that sits light in your stomach but has lots of energy to get you through the class as you will be hopping up and down in the saddle and working at a moderate to high intensity. It is also recommended that you choose carbohydrates as your pre-workout meal because your body is more efficient at converting carbohydrates to energy particularly during high intensity exercise. Low Glycaemic carbohydrates are the best as they will release a consistent flow of energy for over an hour. Low Glycaemic foods are more slowly digested and absorbed and cause a slower rise in blood sugar and therefore providing you with energy reserves for longer. Ideally try and have your snack about 30-60 minutes before your scheduled class. Some of my recommendations are:
- A banana
- A raw bar or similar – like a bliss ball
- A slice of wholegrain toast with peanut butter and honey – My Personal Favorite!
- A homemade smoothie made with banana, dates, honey, almonds and milk of your choice
- A handful of nuts, seeds and raisins or other dried fruit
- A couple of rice cakes with any nut butter and honey
Ultimately, everyone will be different in terms of what they prefer and what they can tolerate. We all have different tolerances and its important to listen to what our body is craving. My advice is to experiment to see what suits you best. Some prefer liquids while others prefer solid foods. Experiment with your timing as well. Start with 60 minutes before class and if you feel that is too long start shortening the time frame. Most importantly choose carbohydrates as your fuel source and don’t forget to drink water!
Here’s a smoothie recipe that I like to put together before spinning!
Good luck out there on your spinning journey!