What to Eat Before a Morning Spin Session

Fueling your body correctly before an early morning spin class can make the difference between a powerful workout and a sluggish struggle.

Timing Matters
Eat 30-60 minutes before class. This gives your body enough time to begin digesting without leaving you feeling full or uncomfortable on the bike.

Quick-Digesting Options
A banana with a tablespoon of almond butter provides the perfect combination of simple carbohydrates and healthy fats. Toast with honey or a small bowl of oatmeal are also excellent choices.

What to Avoid
Skip heavy proteins, high-fiber foods, and anything with excess fat before class. These take longer to digest and can cause stomach discomfort during high-intensity efforts.

Hydration Is Key
Drink at least 8-12 ounces of water when you wake up. Your body dehydrates overnight, and starting your workout already depleted will hurt your performance.

If you prefer to ride fasted, keep the intensity moderate. For high-intensity interval sessions, some fuel in your system will help you push harder and recover faster.