This past Sunday I had my 3rd collaborative session with Lululemon YQR in which I presented about pre- and post- indoor riding foods for health and beauty from the inside out. The guests this session were from Wheelhouse Cycle Club where I happen to motivate (lead rides) so talking about this topic was very easy for me relating both professionally (as a dietitian) and personally (as a ride instructor who rides a lot).
~On the Menu for Our Beauty Food Sunday Session ~
Strawberry Shortcake Chia Seed Puddings
Quinoa Chia Glow Bars
Strawberry Ginger Lime Kombucha Punch
My main take away in regards to the foods around your rides – focus on real foods as much as you can while supporting your personal goals! This is important to help prevent disease and keep your internal body healthy as well so not to just focus on the physical and athletic aspect. Think of your body holistically and what you can do to nourish your body to encourage disease free healthy aging, longevity, and a youthful glowing appearance.
Indoor riding at Wheelhouse is a very intense 45-55 minute sweat session, and proper nutrition and hydration are integral to support your ride and re-establish your losses.
Whole food pre-ride ideas
About 2 hours before workout (carbohydrate + small source of healthy protein)
Fruit and nut/seeds or their butter. Ex. I love peanut butter and bananas or an apple with about 1 oz of raw almonds
Whole grain gluten free crackers and hummus
Yogurt and berries
Smoothie with fruit, milk alternative, small amount of protein (nuts, nutbutter, greek yogurt, vegan protein powder)
1 hour before workout (easy digestible carbohydrate – keep lower in protein, fibre and fat)
Fruit (bananas are great as they provide you with potassium that is lost in high intensity workouts)
Smoothie with Fruit and milk alternative or low fat yogurt
Homemade energy bite
Whole food post-ride ideas
Between Rides -multiple rider (easy digestible carb – possible BCAA’s if needed)
Organic Cold Pressed Fruit Juice
Homemade Fruit Leather
Dried Fruit (ex. dried apricots are a great source of potassium as well)
Post-Ride (carbohydrate + protein * if having meal soon after, have a quick digesting carb within half hour after ride before the meal)
Chia seed pudding with fruits and beauty boosting toppings
Homemade granola bar or protein bites
Overnight oats with nut butter
Fruit and hard boiled egg or cheese (for you non vegans)
Smoothie with high quality protein powder, greens, fruit and milk alternative
Protein banana pancake
Keep in mind that your entire day is important in regards to setting your self up for success in your rides and meeting your goals. Ensure you are eating whole nourishing meals and snacks throughout the day so you are getting the vitamins and minerals your body needs. Also of course don’t forget to drink water throughout the day – before, during and after your ride.
Here is a homemade granola bar that I like to throw into my bag as a healthy source of energy and beauty nutrient ingredients! See you on the bike!