02-02-2023 |

Indoor Cycling and nutrition. What are the best choices to make?

We receive a lot of questions about Indoor Cycling and nutrition. And what’s best to eat before and after a workout. Indoor cycling is a popular form of exercise. It is an intense workout that trains your legs and core muscles and has a high calorie burn. It is an effective way to burn calories and strengthen muscles, but it also requires proper nutrition to perform optimally.

Nutrition for athletes

Athletes, compared to non-athletes, need more energy and nutrients to sustain and recover from their workouts. This means they need more protein, carbohydrates, fats, vitamins and minerals to fuel and repair their muscles.

Eating before a workout. Some people can’t think about it, and others can’t live without it. But what exactly does your body need before your workout to achieve good performance? And how can you boost your body after your workout when it comes to muscle recovery?

Carbohydrates before your workout

To boost your energy levels a bit before your workout, it’s wise to eat something before you start. Your muscles will have enough fuel to get going and, in all likelihood, it will help you get through the workout a little easier.

Carbohydrates are an important fuel for the body during physical exercise. They provide a quick and constant supply of energy to the muscles, which is necessary for an effective and efficient workout. Moreover, the body can store and use carbohydrates as fuel more easily compared to fats and proteins. Therefore, it is important to consume enough carbohydrates before a workout to improve performance and prevent injury.

Indoor Cycling and nutrition before your workout

Before an indoor cycling workout, it is important to eat something rich in carbohydrates. This ensures that the muscles have enough energy to sustain the workout. For example, a good example meal is whole wheat pasta with chicken and vegetables, or oatmeal with fruit and nuts.

Do you exercise 1 to 2 hours after your breakfast or lunch? Then enjoy an omelet with meat, fish or vegetables. Or a salad or steamed vegetables with healthy fats, such as fish oil, coconut oil and avocado. Are you still hungry right before your workout? Then you can always eat an energy-rich, gluten-free snack bar that is very low in sugars and very rich in vitamins and minerals.

Indoor Cycling and nutrition

Examples of snacks for training

  • A banana smoothie
  • Breakfast cake with peanut butter
  • Greek yogurt with fruit and granola
  • Roasted nuts and seeds mix
  • Dried fruit such as apricots or raisins

Bananas have long been known as a power fruit and, of course, this is for good reason. A banana has the perfect combination of nutrients and is low in fats. However, if you want more protein, a bowl of low-fat yogurt is also an option. Should you have a little more time before your workout, take a little rice or some boiled potatoes. Be careful not to take in too many carbohydrates, as the ones you take in too much will simply be stored as fat.

What can you eat after a workout?

Proteins are important for muscle recovery and growth after a workout. They help repair and strengthen damaged muscle fibers. Protein-rich foods can also help increase muscle mass and improve muscle strength. Eating protein-rich foods after a workout can shorten muscle recovery time and improve performance during subsequent workouts.

Examples of post-workout snacks

  • Chicken wraps with salad and hummus
  • Quinoa salad with vegetables and feta cheese
  • Protein-rich oatmeal with fruit and nuts
  • Roasted chickpeas with herbs and olive oil
  • Cold soup with vegetables and chickpeas.

Some of this also depends on the time of day you exercise. If you get started for your evening meal, then a plate of pasta with rice and chicken or other lean meat is a good option. Supplement this with plenty of vegetables, and you’ll give your body a good boost it can use after your workout. If you can’t or don’t want to join the dinner table right after your workout, opt for plenty of protein. Quark is fantastic according to some athletes. Quark contains just the right nutrients that facilitate muscle recovery, such as protein, calcium and vitamin B12. That way you’ll last until the next meal.

Indoor Cycling en voeding


Water is important for transporting nutrients and oxygen to the muscles during exercise. It also helps eliminate waste products and regulate body temperature. If you don’t drink enough water during exercise, your body can become dehydrated and your performance can decrease. This can also lead to muscle cramps, headaches and fatigue. Therefore, it is important to drink enough before, during and after exercise to maintain fluid balance.

Coffee…? Coffee!

Can you be found on a road bike? Then you know that the combination of cycling and coffee is a golden combination. Many cyclists can not do without a “good cup of coffee”. And that is not surprising. We all know that coffee is a good remedy for fatigue and makes you more alert. For optimal results, get on your bike an hour after your coffee break and choose a workout of at least 45 minutes.

Our Indoor Cycling and nutrition tips

Indoor cycling and nutrition are an important combination. It’s nice to have enough energy for your indoor cycling class. But it’s an uncomfortable feeling if you’re completely full when you get on your bike. Many people get nauseous during their workout if they have eaten too much.

It is recommended to exercise about 1 to 2 hours before eating and 1 to 2 hours after eating. This will ensure that you have energy for exercise and that your digestion is not disturbed. So give your body enough time to digest the food and absorb the nutrients. If you eat a banana half an hour before your workout, you can’t go wrong. A bowl of cottage cheese or yogurt is also good. After your workout, you can have extra protein in the form of a shake or a protein-rich meal. This is because protein helps your muscles to recover.

Losing weight

One of the most frequently asked questions we come across: Can you lose weight with Indoor Cycling? The answer to this is: Yes, absolutely! Indoor Cycling is a cardio sport where you work on fat burning, fitness and endurance in a fun way. So if you want to lose a few kilos, you will certainly succeed with this sport.

Do you want to know more about Indoor Cycling at home? Also check out our YouTube channel for workouts and inspiration.

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