If there is anything that can drain the body of energy, it is an intense spinning class - especially in the morning. So if you want to avoid getting cold in the middle of the class, it is important that you eat a healthy, nutritious and energy-rich meal just before the class - and have some extra energy ready for when you feel you are running out of energy . As well as, of course, maintaining fluid balance throughout.

5 good dietary tips to help you through your spinning class

Spinning is a popular training discipline because it both provides plenty of exercise and increases your metabolism. But at the same time also something of an effort to get through. If you go to it, you can easily burn up to 800 calories in such an hour - that is, just around or just under half of your daily calorie intake - depending on whether you are a woman or a man.

So it's no wonder that spinning takes a toll on your strength. Especially in the morning, when you may not have had time to eat that much before it starts.

Drink plenty before spinning class

During a spinning class, you sweat quite a lot. Not just because of the hard training. But also because you are often sitting with many others who also emit heat due to the physical exertion. It increases the heat in the room, as there is rarely any special ventilation that can cool you down. It produces a self-reinforcing effect that makes everyone in the room sweat even more.

So to be able to keep the fluid balance in check during spinning, you should drink a good portion of fluid before the class. Preferably a quarter liter of liquid or more - and preferably with added electrolytes. They ensure that your salt balance is in order. If the body is in a salt deficit, it loses the ability to rehydrate - and then you can drink all you can bear during training. It doesn't help. Therefore, you will quickly lose strength and eventually have to give up completely.

Also feel free to supplement with a magnesium supplement if you have problems with cramps during training and want to ensure optimal effect of the training.

Electrolytes and magnesium you can e.g. few by coming one or two Hydro Plus effervescent tablets in the water you drink before class.

Also make sure you have plenty of liquid ready to drink during class. Preferably with both fast-absorbing carbohydrates such as e.g. fructose, as well as electrolytes and magnesium to maintain the salt and magnesium balance in the body.

Eat plenty of slow-digesting carbohydrates before exercise

If you want to give your body the best conditions to have enough energy for the whole class, you should eat slow-absorbing carbohydrates before the spinning class. In this way, the body continues to be supplied with energy, so you can keep up the pace for a longer time.

You get slow carbohydrates, for example from oatmeal, rye bread and potatoes and pasta. Oatmeal and rye bread are especially effective here if your spinning class is in the morning. Because the high fiber content in both groats and bread slows down your absorption of carbohydrates.

So don't skip breakfast before the morning spin if you want to give yourself and your body the best chance to get all the way through the spin class.

Don't forget the proteins

It is not only the body's fluid, salt and magnesium stores that are used up when you spin. The muscles – especially in the legs – are also strained and worn out.

Therefore, you should also make sure to eat some protein both before and especially after the spinning class. They are important when the muscles need to be rebuilt. At the same time, proteins have the positive side benefit that they also strengthen your immune system.

So before spinning class in the morning, you can supplement the oatmeal with a soft-boiled egg, or put a good piece of meat on the rye bread you eat.

If your spinning class is later in the day, you can increase your protein intake by eating more meat, more fish, or eating more beans for your lunch or dinner. Or grab some nuts as a snack right before spinning class, if it's not right after one of your meals.

Eat plenty of vegetables and fruit

Fruit and vegetables are also good in connection with spinning.

The vegetables especially because of their fiber and protein, and the fruit because of the fast carbohydrates, as well as a number of different important vitamins and minerals. For example Vitamin C, which reduces fatigue and exhaustion, and improves your immune system.

At the same time, the fruit is easy to take with you to spinning class and easy to consume, even if you are pedalling.

Have fast-absorbing carbohydrates ready for when energy wanes

When you start to feel that you are getting exhausted, it is a good idea to grab a banana, some dextrose or an energy bar during the workout. They all contain fast-absorbing carbohydrates that give you an almost instant energy boost.

At the same time, energy bars, such as our PurePower Energy Snacks , also slowly absorbable carbohydrates that can maintain the energy supply during the last part of the training.

Together with the fast carbohydrates in your drinking water, it makes it possible for you to get through the entire spinning class without being completely exhausted.

Get more good advice on diet and exercise

If you use some or all of the 5 dietary tips above, you increase your chances of getting all the way through a spinning class without depleting energy, fluid, salt or magnesium. Especially the evil morning spinning class.

After training, it is also important that you fill up the depots and eat plenty of protein. It gives your muscles the best conditions to recover after the spinning class.

If you want more good advice on diet and serious exercise or training, you can benefit from reading the other articles that you will find on our PowerBlog.

Good luck with the spinning and your other training.