If you're passionate about spinning to music and want to maximize your performance during each session, it's ultra-important to pay attention to your diet before you get on the bike. Your diet plays a key role in your energy, endurance and recovery. You don't want to find yourself running dry in the middle of a spinning class. How can you optimize your diet to maximize your spinning sessions?
In this article, let's explore how you can optimize your diet before a spinning class to take full advantage of the musical experience while improving your performance. I'll give you some ideas for high-protein snacks and advice on timing for maximum energy!
Why is watching your diet crucial for spinning?
Spinning is an intense physical activity that calls on several muscle groups and considerably increases heart rate. To meet these demands, your body needs an adequate supply of energy.
In a nutshell:
- Carbohydrates are the main source of energy used by muscles during exercise. According to a study published in the Journal of Applied PhysiologyCarbohydrate-rich diets can improve athletic performance by increasing muscle glycogen reserves, a form of carbohydrate stored in muscles and used as an energy source during exercise.
- Proteins are hyper-important for muscle repair and strengthening. Eating protein before a spinning session can help prevent muscle breakdown and aid recovery.
- Lipids Although they are not the main source of energy during your high-intensity spinning class, they do provide a sustainable source of energy for prolonged exercise. They help reduce the risk of "post-session crashes".
What are the best foods to eat before your spinning class??
Here are a few suggestions of foods to include in your diet before your spinning class to maximize your performance:
1. A banana with peanut or almond paste
- Why? Bananas provide fast carbohydrates and potassium to prevent muscle cramps. Peanut or almond paste adds protein and healthy fats for a prolonged source of energy.
- Suggestion: Slice a banana and spread a spoonful of peanut or almond paste over the slices. Eat it about 1-2 hours before class for a sustained energy boost.
You can even add a little cinnamon or cocoa to increase the satisfaction quotient!
2. Homemade protein balls with dates
- Why? Homemade protein balls with dates offer an ideal combination of natural carbohydrates, protein and healthy fats. Dates are rich in natural sugars for quick energy, while proteins help support muscles.
- Suggestion: Prepare energy balls with dates, nuts, chia seeds and protein powder. Eat them 30 to 60 minutes before your spinning session for a balanced energy intake.
3. Greek yoghurt with red fruit and honey
- Why? Greek or skyr yoghurt is an excellent source of protein, while honey (or maple syrup) provides quick carbohydrates. Red berries add antioxidants that help reduce muscle inflammation.
- Suggestion: Mix a portion of Greek yoghurt with a spoonful of honey and a handful of fresh fruit. This snack, taken about 1 hour before class, will give you maximum energy without weighing you down during spinning class.
4. Toasted wholemeal bread with eggs and avocado
- Why? Wholemeal bread is rich in complex carbohydrates for prolonged energy, avocado provides healthy fats and eggs (hard-boiled, scrambled or omelette) add essential protein.
- Suggestion: On wholemeal toast, spread crushed avocado and add a poached or scrambled egg. Eat this snack 1 to 2 hours before your workout for the perfect combination of energy and satiety.
Add a little red pepper for an instant kick.
5. A spinach and banana energy smoothie
- Why? Spinach is rich in iron and fiber, while bananas offer quick carbohydrates. Smoothies are also easily digestible and can be adapted to your preferences.
- Suggestion: Blend a handful of spinach, a banana, the milk of your choice and a spoonful of protein powder or nut paste for a nutritious smoothie. Drink it about 1 hour before your spinning class for a healthy boost.
Here too, you can add cinnamon, cocoa or other toppings to suit your taste.
At the spinning studio, we offer homemade protein shakes. Place your order before your spinning class and enjoy it in recovery after your ride!
6. Porridge with dried fruit and nuts
- Why? Oatmeal provides complex carbohydrates for long-lasting energy, dried fruit (raisins, cranberries, dates, figs, apricots...) and nuts (almonds, cashews, pecans, hazelnuts) add protein and healthy fats to support muscles.
- Suggestion: Prepare a portion of oatmeal, add dried fruit and nuts. Add milk or Greek yoghurt for a more digestible concoction. Eat this mixture about 1-2 hours before your spinning session.
What's more, you can prepare this snack the day before if you don't have the time (overnight oats).
7. Chia pudding with fresh fruit
- Why? Chia seeds are rich in omega-3 fatty acids, protein and fiber. The pudding is easy to prepare in advance and provides long-lasting energy.
- Suggestion: Make chia pudding with almond milk and leave it overnight. In the morning, add fresh fruit such as red berries or kiwi slices. Eat it about 1 hour before the music spinning class.
8. Buckwheat pancake with fruit and yoghurt
- Why? Buckwheat pancakes are an excellent source of complex carbohydrates and protein. Fruit adds vitamins and yoghurt provides extra protein.
- Suggestion: Make buckwheat pancakes and top them with fresh fruit and a spoonful of yoghurt. Consume this option about 1-2 hours before your cycling session.
Pancakes take a little longer to prepare, but you can make a few in advance and keep them for a few days.
9. Seasonal fruit with cottage cheese
- Why? Fruit provides natural carbohydrates, while cottage cheese provides protein. This combination is ideal for fast, sustained energy.
- Suggestion: Slice a fruit of your choice and serve with cottage cheese. This snack is perfect 30 to 60 minutes before spinning for a balanced intake.
Alternatively, opt for skyr, ricotta or a vegan option.
10. Homemade energy bars
- Why? Homemade energy bars can be customized with nutritious ingredients such as nuts, seeds, oatmeal, chia, flaxseed and honey. They offer a convenient mix of carbohydrates, proteins and fats.
- Suggestion: Prepare energy bars with oatmeal, walnuts, flaxseed, honey and dried fruit. Eat them about 1 hour before your spinning class for a convenient energy boost.
In a rush? Protein bars Adonis are on sale at Sound Cycle!
Conclusion
Eating well before a spinning class is crucial to optimizing your performance and recovery. By choosing foods rich in carbohydrates, proteins and healthy fats, you can maximize your energy and endurance. Remember to test these options and find out what works best for your body. Respect your body and intuitive eating !
Make the most of your spinning session and give it your best shot!
Don't hesitate to adjust quantities and timings according to your personal needs and the way your body reacts to different foods. Honor your hunger and satiety. You can also eat a few small bites spaced out over time, so as not to weigh down your digestion before the music spinning class.
When to eat before the spinning class?
Visit timing of your pre-exercise meal is just as important as your choice of food. Here are a few tips to make sure you're ready to give it your best shot:
- 2 to 3 hours before the session: Eat a balanced meal containing complex carbohydrates, protein and fat. For example, a bowl of quinoa with grilled chicken and cooked or grilled vegetables.
- 1 to 2 hours before the session: Opt for a light snack, rich in carbohydrates and protein, such as yoghurt with fruit or a smoothie.
- 30 to 60 minutes before the session: If you're pressed for time, eat a carbohydrate-rich snack like a banana or a homemade energy bar.
What to avoid before spinning
To maximize your performance and avoid discomfort, here are some foods to avoid before your spinning class:
- Fatty foods: High-fat foods, such as French fries or pastries, can slow digestion and cause discomfort during exercise. I can assure you, you'll only do it once!
- Fibre-rich foods: Although fiber is essential for digestive health, it can cause bloating and gas during this intense exercise.
- Soft drinks: Soft drinks can cause bloating and discomfort during exercise. Opt for water or isotonic drinks instead. We suggest Swiss Vitamin Water Focus Water at the spinning studio. It contains vitamins and minerals essential for recovery after exercise!
- Foods rich in added sugars: Foods and drinks containing added sugars can cause energy spikes followed by rapid dips, which is not ideal for an intense spinning class with music.
Hydration, hydration, hydration!
Drinking enough water is essential to maximize your spinning performance. Dehydration can lead to reduced endurance, muscle cramps and increased perception of effort.
Hydration tips :
- Before the class : Drink around 500 ml of water 2 to 3 hours before exercise to keep yourself well hydrated.
- During the course : If possible, drink a few sips of water every 15 to 20 minutes during exercise.
- After your class: Consume water or a recovery drink to replenish fluids lost during the course.
Conclusion
Intuitive feeding for spinning isn't about eating randomly, it's about listening to your body and giving it what it needs to perform at its best. By choosing the right foods and planning your pre-exercise meal thoughtfully, you can optimize your performance, improve your endurance and get the most out of every spinning class to music.
Remember, theintuitive feeding is not just about what you eat, but also how you feel. Take the time to enjoy your meals and listen to your body's signals to create a hyper-rewarding spinning session.
English 
French