Good Lifestyle

The question is particularly opposed when it comes toSoulcycleThe popular intense spin workout integrating weights, jumps, sprints and basic work into a 45-minute session that can allow you to waver before the end of the session. (If you have already taken a trial class, you know that drag from the early class is a special type of humiliation.) So we asked two fitness experts what they eat before and after a class Soulcycle to feed the advanced performance and avoid sprout.

To avoid stomach cramps and optimize your energy, eat at least one hour and a half before your Soulcycle session, says Sean Wells, DPT, PT, OCS, ATC / L, CSCS, a certified personal trainer and owner ofNutritional therapy. "Consider a small plate of beans, brown rice and broccoli with a slight jump of soy sauce to flavor", explains wells. "Rice will provide essential carbohydrates to maintain higher intensity exercises, and the bean protein will offer your body the protein needed to optimize muscle recovery." Wells likes to add soy sauce for a sodium shot to help muscle contractions and prevent cramps, and it adds broccoli for user-friendly nutrients such as potassium,magnesium and vitamin C.

If you are running on time, Wells suggests entering a banana, a pot of almond butter and some dry grapes. "Bananas and raisins offer essential carbohydrates to last the long cycling, while the potassium of each will keep cramps at the bay," he says. "Finally, almond butter is an important fat for energy, as well as muscular recovery protein," adds wells.

Felicia Walker, Certified Spin Instructor at the New York Health and Racquet Club, swear of his pre-training breakfast pancake (recipe below), which contains an egg, an oat, a cinnamon and a vanilla to give you sustained energy that will sit in your stomach during aHigh intensity training. "The eggs are the perfect protein and the milk gives you a dose of bone construction calcium", while cinnamon and vanilla are loaded with antioxidants, which have anti-inflammatory properties and can help reduce blood sugar. and cholesterol. And oats provide a fiber, which has been noted to help prevent heart disease and is beneficial fordigestion. "

So, after the class, how do you reassure the wreck who was called your muscles and bones? "You accumulate a lot of energy and perspiration during a workout, so it's important that you make the fluids and feed your protein body to help muscle recovery," says Walker. For post-workout refueling, it drinks a lot of water and opt for an easily digested smoothie with banana, yogurt and almonds.

For a fast and fast recovery meal after a difficult session, Wells suggests canned tuna, celery, tomatoes and grapes. It slides tomatoes and celery into the canned tuna and mix with black pepper and garlic powder, enjoying grapes like dessert. "Canned tuna offers a fantastic protein formuscle recovery and salt to help reconstruct your electrolytic balance, "he says". The tomato offers potassium to prevent cramps and vitamin C from maintaining your boosted immune system while celery provides essential phytonutrients fordetoxification"He explains. And perhaps mostly:" The grapes provide simple carbohydrates and a sweetness to reward you. "

For a larger meal, Wells advises digging in a roasted chicken salad with rough spinach leaves, sliced ​​cucumbers and a small side of Quinoa. "Chicken is an excellent source of protein for muscle recovery while spinach provide vitamin A for a reduction in the free radical," he said. "The cucumber offers important detoxified phytonutrients. Quinoa gives your body a wonderful balanced reconstitution of carbohydrates, proteins and greases and essential nutrients such as iron and B6 for energy," he explains.

What you will need

1 egg
2 tablespoons skimmed milk
3 spoons with fast oats
cinnamon
vanilla

Optional: 1/2 brackets in slices; handle of blueberries or raspberries; 1 tablespoon canned pumpkin; 1 tablespoon crushed nuts.

How to do it

Bravel egg with skim milk, then browse other ingredients with the egg mix. Spray an 8 "saucepan with cooking sprayer. Cook the mixture up to its farm on the bottom, then go back and cook the other side.