Hello Friday! First off I’m sorry, I know it’s not Wednesday and I’m late. I have been a little preoccupied this week with developing new recipes, working with nutrition clients and teaching spin/ride classes. This week I had picked up a few classes extra than my usual at the indoor cycle club I motivate (lead) at – Wheelhouse Cycle Club. From Monday to Sunday this week I’ll be teaching a total of 9 classes, 3 of which are today (friday) and two back to back tomorrow morning…so 5 rides in 2 days. So how do I keep my energy up for all this activity? Read on for how I keep myself fueled for my high intensity workouts (note – luckily for me, with all the recipe development I did earlier this week I have a lot of prepared food ready to go ):
For an early morning 6 am or 6:30 am class:
I always have a big glass of water when I get out of bed. No coffee before rides for me as it gives me heart burn during the ride.
If I worked out the night before and had a snack after, I typically don’t need anything to eat before my early ride, so just water here. However, some mornings if I feel like I need to top up my tank, I’ll eat an easily digestible carbohydrate, typically in the form of a banana. The banana gives a quick source of energy that I can immediately use for my ride and which doesn’t upset my stomach.
On my typical 6 am ride day, I would have my breakfast when I get home after my ride. This could vary depending on my mood, but it’s key to get that carbohydrate and protein in after the workout, so I would always have carbs + vegan proteins + healthy beauty fats. Some examples include smoothie bowls, oats with melted peanut butter (yum!), or simple whole grain gluten free toast with a nut butter, sometimes avocado toast, and a banana if I didn’t have it before. Of course as well water, water, water and finally a coffee!
Today was a little different since I subbed 2 classes this morning – one at 6:30 am and the other at 9:30 am. Today I had an energy bite (recipe here) about an hour before my first ride, and then made a smoothie to take along and have in between rides. My smoothie contained frozen banana, strawberries, kale, spinach, unsweetened almond milk, PB2 butter and a few raw cashews.
For ride after work, early evening (ex. 5:30 pm):
I also typically teach 5:30 pm rides after I’ve been working at the hospital (today again is a bit different than norm). This ride is heavily influenced on my intake from the whole day. If I haven’t had a day of adequate intake (proper breakfast, lunch and snacks), I’ve definitely noticed a negative influence on my physical performance. So I ensure that I have healthy balanced meals, as well as snacks, since my meals are quite far apart (greater than 4 hours).
I don’t typically eat right before my evening ride because I am running from one place to the next but I will have had a mid-afternoon snack with a healthy carbohydrate balanced with a bit of protein such as an apple and a few raw nuts. I include the protein here because this snack is still a couple hours before the time I actually ride, so I want it to last in my system longer versus the snack I have shortly before a ride and will need to tap into for immediate energy.
By the time I get home it’s around 7:00 pm and I’m ready for supper. Again I’m aiming for carbohydrates and protein post ride to build up the little muscle I have It’s always helpful to have food in my fridge that is easy to put together – cleaned veggies and prepped meals – because I’m kinda tired and just ready to sit down and eat, or else I will cook up my go-to tofu recipe with an abundance of high fibre veggies.
On tonight’s menu: leftovers from the instagram post a couple days back (follow me @nakedfacenutrition)- Nourishing Vegan Taco Buddha Bowl. In the bowl I have raw kale rubbed with a bit of olive oil, a spanish flavoured quinoa (high fibre carbs + source of protein), vegan taco “meat” made from walnuts and black beans (carbs, protein and healthy fats), homemade fresh salsa and a drizzle of lemon-tahini dressing. Super tasty and super filling, as well as providing me with a good variety of nutrients.
I’ll be heading to bed early tonight since I’m already getting tired and I haven’t even done my 3rd ride yet (maybe by the time you read this I will have). As well, I teach again tomorrow morning (2 rides back to back) and I will be eating breakfast before
Have a fabulous weekend!