What should you eat before spinning class

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Once again, this combo of fiber-rich carbohydrates in the crackers and lean protein in the almond butter is ideal for keeping your energy up so you can hit the workout hard.

Scrambled eggs on whole-wheat toast. Spinning in the morning? It may be tempting to roll right out of bed, into your spandex, and straight to the cycling studio, but waking up early to have a light breakfast will pay off in the long run, says Grant. Top one piece of whole-wheat toast a slow-releasing carbohydrate with a scrambled egg a great source of protein. Oatmeal topped with nuts. A banana. Complex carbs such as oats and quinoa are great pre-workout meals; they keep you full and release energy slowly as opposed to spiking your blood sugar only to leave you crashing shortly after.

We recommend leaving around 2 hours between eating breakfast and working out to ensure your food has been digested. Another crucial thing to bear in mind is protein. Lean protein ensures sustained energy levels without leaving you feeling heavy. Have you ever had that feeling halfway through a workout when you feel like you're running on empty? This is probably because either your carbohydrate or protein stores were empty before you began.

For a quick, easy recovery meal after a hard session, Wells suggests canned tuna, celery, tomatoes and grapes. He slices the tomatoes and celery into the canned tuna and mixes it with black pepper and garlic powder, enjoying the grapes as a dessert. And, perhaps most importantly: "The grapes provide some simple carbohydrates and sweetness to reward yourself.

For a larger meal, Wells advises digging into a roasted chicken salad with raw spinach leaves, sliced cucumbers and a small side of quinoa. The quinoa gives your body a wonderful, balanced replenishing of carbohydrates, protein and fat, and essential nutrients such as iron and B6 for energy," he explains.