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How to complement your workouts with nutrition

Nutrition and sports are inseparable. Feeding your body the right way acts as your fuel before a workout and will help you recover quicker after your workout. __Pre-workout __ On an average you will burn 500 to 700 calories in one Vélo ride. That’s why it’s so important to make sure you have enough energy to get everything out of your workout. Working out on an empty stomach increases the chance of feeling fatigued or dizzy. You will enlarge the risk of having a lack of glycogen and carbs in your body which will diminish the good effects of your workout. That’s why we want to encourage you to always eat something, even if it’s just something small, so you will set your body up for burning energy and supplying energy to your muscles. Of course we do not want to feel nauseous or be affected by cramps, so ideally you’ll have a light meal or snack at least one hour before your workout. But what you ask us? Try to choose an easy digestible meal or snack, that will give you the energy you need for your workout, like a banana or a healthy bar. But try to avoid any added sugars. We really love to have a rice cake with natural peanut butter or a Nakd bar.
__Post-workout__ It doesn’t matter wether you come join a ride in the morning or evening, you should always fuel your body within 1 to 2 hours after your workout. During a Vélo ride your muscles have quite a bit to endure. That’s why you want to optimise the effect of your workout by getting in the right nutrition. By consuming enough protein your muscles will be able to recover quicker and more easily. Of course you also lose a lot of your energy during class so you will need to replenish this. Carbs are a good way to level up the glycogen in your body after a workout. We feel like the easiest way to get in the protein and carbs you need is by making a shake. You’ll only need to combine 100 ml of water or (plant based) milk with 1 scoop of (plant based) protein powder (we love OrangeFit!) and add carbs by adding in a banana, date or other fruits. We make these shakes daily at our own nutrition bar, so for your convenience you can always order a shake before your ride and we will make sure it’s waiting for you after you jump off the bike.
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Other products with sufficient amounts of protein to recover your muscles are eggs, fish, quinoa, legumes, dairy, nuts and meat. By choosing healthy options your body will also get all the vitamins, minerals and fibres it needs to get you ready for the next ride!