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How to Fuel your Body Before and After a Workout Class

People working out and a plate of food side by side

Your body needs fuel to achieve and maintain its peak function.  

This fuel comes in the form of energy, broken down from the calories in the food we eat. Though there are many foods that fuel our body, some foods are better than others for a healthy, active lifestyle.  

If you are attending regular workout classes, like the cycling classes hosted by Power Ryde, then you need to know how to properly fuel your body before and after each class. 

What we eat for a pre-workout meal is just as important as what we eat for a post-workout meal.  It is important that we pay attention to our nutrients and macronutrients (protein, carbohydrates, and fats), to ensure healthy energy levels before, during, and after a workout.  

This post will tell you how to fuel your body pre- and post-class to help maintain your health and ensure the best results.  


How to Fuel Your Body Before a Workout 

When it comes time to kick it into gear and get moving, you need to be sure that your body has the energy and nutrients it needs to perform.  

If you are anticipating a strenuous workout, you need to fuel up before exercise begins to ensure your body has the energy it needs.  

You should fuel up around two hours before your workout begins. Food is a good first step, but two hours before your workout, fuel up with a healthy carbohydrate snack like:

  • whole grain cereal  

  • whole wheat toast  

  • low fat yogurt 

  • fruits and vegetables 

  • brown rice 

  • or other similar foods 

Remember, carbs are not the only thing you need, remember to stay hydrated with clean water. 

What do you do if you only have five or ten minutes before your workout? You need a quick carbohydrate that is heart healthy. Eat a piece of fruit like an apple, banana, or mango. This will give you a quick source of energy that your body can break down quickly.  

But be sure to avoid foods with a lot of saturated fats or even too much lean protein. These foods tend to digest slower in your stomach and can take blood and energy away from your active muscles. 

Water, roast chicken, and pasta

How to Fuel Your Body After a Workout 

Fueling your body after a workout is just as important as fueling it before exercising.  

Just like a car that has driven many miles and whose tank sits close to empty, if you want your muscles to recover quickly you need to eat the proper food after your workout. 

Here is what your body needs after a workout: 


  • Fluids – first and foremost, you sweat out fluids during a workout. You need an influx of water shortly after exercise concludes to get your fluid levels back up. This will also help prevent sore muscles and next-day fatigue.
  • Proteins – when we exercise, our muscles are worked and worn. Oftentimes, micro-tears will even form in the muscle from the strain of working out. Eat lean proteins like chicken breast, fish, or tofu to help your muscles recover and grow back stronger.  

  • Carbohydrates – Carbs are the main fuel source for your muscles. Eat plenty of healthy carbohydrates, like rice, pasta, oatmeal, or granola, to ensure a quick recovery after your workout and to ensure that your muscles have energy stored for future bouts of exercise. 

What you need after your workout depends on the kind of work you were doing and your body’s specific needs.  

Some people will need more protein (especially those with more muscle mass), and some people will need more carbohydrates. 

And, depending on how much you sweat, some people will need more water than others too. Just be sure to listen to your body and eat and drink according to your needs.

Take Your Body Further with Power Ryde 

Fueling your body the right way is extremely important if you want your muscles to perform their best.  

Everyone is different, but we all need healthy sources of carbohydrates, protein, fats, and water both pre-workout and post-workout. Some people even need a source of quick carbohydrates during their workout to maintain their energy levels and keep their muscles working.  

Often, people can adequately fuel their bodies, but they struggle to find workouts that effectively work their muscles.  

That is where Power Ryde comes in! Power Ryde offers indoor cycling classes, TRX and circuit classes, and even at-home classes that are perfect for anyone regardless of experience level or ability.  

If you want to experience the Power Ryde difference and get a workout you can count on, then it is time to sign up for your first Power Ryde class today!  

(New Ryders get 3 classes for $25!) 

Already a Ryder? Leave us a quick five-star review here. 

The best is yet to come: Follow Power Ryde on Facebook, Instagram, and Pinterest for more free stationary cycling, TRX, and nutritional tips. 

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