Ride On: Fueling the Ride
A monthly resource for Spinning program participants.

To keep your body in optimum health and get the most out of your Spinning® rides, you must be calorically fueled and well-hydrated. If your body isn’t properly fueled, you may experience an increase in physical stress and risk of injury, an extended recovery time and post-exercise fatigue.

How to properly fuel your ride:

Before Exercise: It is essential to drink at least eight ounces of water and to consume easy-to-digest calories before every training session. Ideal foods to consume before a workout include fruits, which have high water content and are easy to assimilate and complex carbohydrates like oatmeal, brown rice and soymilk.

During Exercise: Hydration is a crucial factor in your ability to sweat and maintain a stable body temperature, pump blood to your working muscles, metabolize stored fat and rid your body of toxins that accumulate during exercise. You should drink 24 to 32 ounces every hour that you exercise.

After Exercise: If you don’t consume nutritious calories within an hour after training, you miss the window of opportunity for muscle recovery. While many exercisers consume a high-sugar beverage or snack after training, other nutrient requirements are often neglected, particularly protein. Excellent sources of protein include dairy products like eggs and nonfat milk, fish and tofu. Don’t forget to rehydrate with at least another eight ounces of water.
Learn more about proper nutrition

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