Indoor cycling classes have become a very popular form of exercise for many people. Not only is it low-impact and, therefore, gentle on your joints, but it also burns a great deal of calories. On average, 400 to 500 calories are burned during a 40-minute cycle workout. However, as with any exercise routine, to gain the maximum benefit of the work done in a class you must pay close attention to your diet.
Stay Hydrated
Water keeps you hydrated, removes toxins from your organs and replaces lost sweat. You should drink water before, during and after your indoor cycle class. Aim for approximately 8 oz. before your class, and an additional 32 ounces or more for an indoor cycle class that lasts 45 minutes to an hour. If you’re taking a class longer than an hour, an energy drink with electrolytes and 7 percent or less of carbohydrates is a good option. Neglecting to stay sufficiently hydrated limits your energy and performance and may result in heat exhaustion and cramps. Coffee, alcohol and drinks with high sugar content should be avoided.
Eat Lean Protein
The frequency of your indoor cycle classes determines the amount of protein you should consume. If you’re cycling four to five times per week, make it a goal to obtain 15 of percent your daily calories from protein rich-foods. Lean proteins such as chicken, fish, turkey and beans are acceptable options.
Consume Complex Carbohydrates
About 60 percent of your calories should come from carbohydrates. Carbohydrates are needed sources of high energy when vigorously cycling. Complex carbohydrates such as pasta, grains, potatoes and dried beans replenish fatigued muscles and supply energy during and after the workout. Avoid sugary, sweet foods. They are not a good source of sustainable energy.
Include Healthy Fats
Your body needs unsaturated fats such as monounsaturated and polyunsaturated fats. These fats help to lower cholesterol and reduce the risk of heart disease. When your body doesn’t get the fat it needs, it holds on to the fat it has. Therefore, supplying your body with healthy fats like nuts, seeds, olives and avocados helps your body to burn fat. Avoid all foods containing hydrogenated oils, as they are typically low in fiber and nutrition, but high in calories.
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