Indoor Cycling 101: The Ultimate Cardio Nutrition Plan
Whether you’re looking to lose weight or simply get fitter, a cardiovascular exercise routine requires a cardio nutrition plan. Adopting a nutrition plan will allow your body to receive the fuel it needs to get through the day. Combining exercise with a nutrition plan will promote weight loss – you’ll consume less excess calories that’ll be stored as fat and consume more foods that can be used for energy. This way you’ll feel great during your OxyRide cycling workout and look great too.
Pre-workout nutrition should be consumed 30-60 minutes before your indoor cycling session. Our 45-minute cycling sessions are intense cardio, and carbohydrates are needed more so than protein as they are a source of energy and allow your body to perform at its best. 75% of your pre-workout meal should be made up of carbs, while the other percentage should include protein and fiber.
Not any carb will do; carbohydrates with a low glycemic index (GI) are recommended because they provide sustained energy compared to a quick and short energy boost. Low GI carbs include whole grains, non-starchy vegetables, fruits, and beans.
A pre-workout cardio nutrition plan
Your body can receive the right fuel for an intense workout when planning your meals/snacks carefully.
A few ideas for your cardio nutrition plan include:
- Oatmeal with fruit and nuts. (You can add a scoop of protein powder)
- Whole grain cereal with fruit, nuts, honey and skimmed milk
- Scrambled egg whites with whole grain bread or pitta
- Greek yogurt with fruit and granola
- Fruit smoothie with fruit, honey, and soy milk
After 45 minutes of an intense cycling session, your body will lose a lot of water. Therefore, after a workout, the main goal is hydration. Many exercisers may prefer to bring a Powerade, however, the average workout does not require a sports drink. A huge number of electrolytes are not lost during a workout and sports drinks contain a lot of sugar and calories. A good alternative is coconut water as it’s low in calories and high in potassium and magnesium. The best source of hydration is water. Staying hydrated is critical to your heart health. When you complete a cardio workout, it’s important to consume carb-rich foods again because the muscles use glycogen stores during exercise and carbs help to replenish these stores.
A post-workout cardio nutrition plan
A good post-workout meal will provide the best nutrition so that the body can recover adequately. Good options include whole grains, fruit, and vegetables.
A few ideas for a post-workout cardio nutrition plan:
- Sweet potato with beans
- Banana with peanut or almond butter
- Mango smoothie with yogurt and honey
- And good news, chocolate milk is a great post-workout snack as it has the ideal carb-to-protein ratio. (Remember to choose low fat for less fat and sugar consumption)
So to maximize your indoor cycling in San Diego, adopt a cardio nutrition plan to foster results. Planning your diet can make sure that you fuel your body for your workout and consume the right foods for a fast recovery. No matter what your fitness level, you will benefit from a cardio nutrition plan.