What To Eat Before Cycling Class? 5 Foods Fuel Your Body!

What To Eat Before Cycling Class

It is recommended to eat around one hour in advance to get your body ready for a cycling workout. Then, what to eat before cycling class? – wonder about you.



What to eat before cycling class?

Your body will thank you for your question, considering that you know how important it is to charge your body before the intensity levels of a cycling workout!

The primary fuels required by your muscles are carbohydrates, sufficient proteins, polyunsaturated fats, vitamins, and minerals.

Which food will do the best job supplying your body with such nutrients? Keep reading for the answer.

Related post:

What To Eat Before Cycling? – Top 4 Substances Required During Spin Class

You may already know this, but cycling involves your whole-body workouts, consumes lots of energy, and shapes your body.

A session of steady cycling burns approximately 500 calories per hour and up to 1,000 calories if you follow resistance levels.

There is no wonder that you will feel exhausted soon if not adequately fueled up before and after cycling hard.

In general, you would want some carbohydrates, a little bit of protein, and not so much fat. Vitamins and minerals are also helpful. This video will help.


So far, athletes have attributed carbohydrates to their endurance. Accordingly, carbs are digested and broken down into glucose in muscles and the liver.

When you have a physical health workout schedule like cycling or running, your body uses glucose for energy. Muscle proteins or fat are utilized, supposing all onboard carbohydrates run out.

Low blood sugar, muscle glycogen, and proteins lead to muscle fatigue, particularly during a long cycling race or period.

The best practice is to equip each pound of your weight with 3 – 6 grams of carbohydrate.

That amount is enough to create glucose for a spin class of 1.5 hours and save other nutrients to fix muscles and maintain endurance. If you cycle longer, you surely need more energy.

Some high-carb products are quinoa, bananas, oranges, low-fat chocolate milk, etc.


While carbohydrates are the king, proteins are the queen of essential fuels for cyclists and other athletes.

Proteins are muscle food. Your muscles work hard while cycling and suffer from a catabolic state. Thus, they require proteins to produce amino acid blocks to fix and build muscles again.

Be careful not to absorb too many proteins, though. Excess amino acids are usually stored as fat and increase your weight over time.

0.3 – 0.9 grams of proteins per pound of your body’s weight is adequate for a daily cycling class of one or three hours. Meanwhile, a higher training volume can require an intake of 1.2 grams of protein.

Good Fats

Some cyclists and athletes obsessed with keeping fit mistakenly considered fats an evil to their bodies.

In contrast, some fats are essential and sound, including monounsaturated fats (Omega 9) and polyunsaturated fats (Omega 3 and Omega 6).

They enhance the absorption of vitamins A, beta-carotene, D, E, and K to form new cells and furnish your body.

The Omega-3 cleansers streamline blood through muscles and joints to accelerate riding movements.

Vitamins and Minerals

Multi-vitamin and mineral-rich diets are a wise investment. Some essential fuels for your reference include:

  • Vitamin D

Vitamin D effectively builds bones, maintains muscles, and revives metabolism. As a result, this vitamin boosts the strength to ride faster and longer.

  • Vitamin C

We call it the immunity booster for a reason. Vitamin C improves your immune system and prevents wrinkles if you spin under the sun and wind outdoors.

  • Vitamin E

It features antioxidant benefits to protect your lungs and increase your breathing capacity. We all know the importance of steady breathing while you go out for a ride.

  • Magnesium

Magnesium is the food converter.  The mineral helps process carbohydrates and fats for fuel. It is one thing to keep in mind when deciding what to eat before cycling class.

The natural magnesium escapes your body through sweat glands when you cycle hard. You will want to charge this mineral – about a daily 400-milligram supplement.

  • Iron

Iron is known for its workhorse performance to build red blood cells and bring fresh oxygen through the bloodstream into your muscles.

Without an adequate amount of iron minerals, you face a sudden risk of being ​​chronically tired and hampered.

What Should You Eat Before A Cycling Workout? – Specific Answers

Once you update on essential substances required by your body to take a ride, the following step is to find ingredients packaged with carbohydrates, proteins, good fats, vitamins, and minerals.

Now we will give you some specific answers to the question: What should you eat before a spin class to get enough fuel for exercise? These foods are our favorite choices due to their nutritious properties as well as their taste.


What To Eat Before Cycling Class - Quinoa

Quinoa has been on the trend for several years now as an alternative to rice or whole-grain cereal. This ingredient is high in slow-release carbs.

It is easy to cook like rice or bake into a nutritious homemade cake. The slightly nutty flavor can lend itself to various sweet or savory dishes.


What To Eat Before Cycling Class - Pasta

Consider pasta if you do not mind prepping a full meal before heading out for cycling classes. It is the traditional spinning food as low-fat pasta contains easy-to-digest carbs.

You can also add red beef to the pasta as a source of protein, vitamins, and minerals.

With big meals like a pasta dish, you might wonder, when should I eat before a cycling class? The answer is about two to four hours. Your body needs a while to digest and convert the food into energy. Small meals or snacks take less time.


What To Eat Before Cycling Class - Bread

No worries if you don’t have time to make pasta before the spinning classes. You can rely on bread, also a slow-release food with a high-carb level.

Glycemic bread or white bread with butter or jam is typical, yet you can also consider healthy rye bread.

Energy Bar

What To Eat Before Cycling Class - Energy Bar

As its name suggests, an energy bar is loaded with carbohydrates and protein to fuel your body with energy swiftly before outdoor or indoor cycling classes.

It comes in the form of a workout snack with different flavors and chunky textures that you can store in your backpack and eat on the go.

The carbohydrates and protein intake from an energy bar are quickly absorbed. However, the boost from this snack can only be maintained within a short time.


What To Eat Before Cycling Class - Banana

This fruit is delicious and readily available at grocery shops. Bananas have many vitamins. Ripe bunches are more easily digested than green ones.

Should You Eat A Lot Before Going Cycles?

It depends on the food and your plan of cycling. For long cycling distances, you will need more energy, thus more food intake.

Consuming food with high carbs and minerals such as energy bars or quinoa is recommended.

How Long Should You Eat Before Cycling?

It also depends.

In general, please eat your entire meal two or four hours before the class so that your body has plenty of time to digest and break the food into energy. If you consume snacks such as energy bars or fruits, 30 minutes are enough for a 45-minute class.

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Wrapping Up

We hope you have already acquired valuable information for the question, “What to eat before cycling class?” and get your body adequately charged before you go out cycling.

To summarize, always look for food which contains:

  • High carbohydrates
  • Proteins
  • Monounsaturated and polyunsaturated fats
  • Vitamins and minerals
  • Lots of water

Treat your body well, and it will allow you to enjoy your ride!

Ridge Davis

Ridgid Fitness represents the synthesis of Ridge Davis's career experiences in fitness and sports.

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