Everybody knows that nutrition is important.
Whether a student”™s goal is fat-burning or human performance, if the proper fuel isn”™t there, the goal won”™t be achieved.
The problem is that it can be too easy to feed your students through the firehose on Day 1, scaring them away with big words like “glycemic index” and “periodization”. Instead, why not include a series of mini-lectures in your class, during which you teach your students with a brief 5-10 minute anecdote during warm-up or cool-down?
You can literally take each manageable section of this ten week series on Indoor Cycling Nutrition, and turn it into a ten week nutrition mini-class for your students. This will give you a value-added service that you can feature in your marketing, and give your students both a physical and mental benefit during your classes. I”™ll write each article in a manner that allows you to easily a) break information into small chunks so you don”™t have to be reading this article off a piece of paper while you”™re sitting on your bike and b) easily explain it to your students, most of which will not have backgrounds in nutrition science and physiology.
Without further ado, let”™s hop into Part I of Teaching Your Indoor Cycling Class About Nutrition: Carbohydrates.
When discussing carbohydrates, the following is the one single important aspect of human body science that your students need to understand if they want their bodies to feel better, perform better and look better.
Insulin is a hormone secreted by an organ called the pancreas. Its role is to take blood sugar and get that sugar into muscles, to be utilized for energy. Unfortunately, if insulin levels are always high, then the sensitive insulin receptors body”™s cells eventually become unresponsive to insulin, resulting in a host of problems related to what is called “insulin insensitivity”. These problems can include weight gain, fatigue, appetite cravings, and even cardiovascular disease and diabetes.
If you want to control your insulin levels, there are two very important things you can instantly do…
1) Don”™t Go Hungry. If you”™re going more than 4 hours between meals, it”™s likely that your blood sugar levels are dropping very low. When this happens, and you eventually do eat, blood sugar levels rise more rapidly than usual, resulting in a big surge in insulin levels. Rather than waiting to eat until you”™re about to gnaw off your arm, give yourself a rule of snacking or eating at least every 3 hours. By planning, preparing, packaging and pre-cooking, you”™ll ensure that you have adequate snacks on hand to make this happen.
2) Choose Carbs Wisely. The more quickly a sugar is released into the bloodstream, the faster your insulin levels are going to rise. Some carbs are “quick-release” carbs and include more sport drinks, candy, cookies and sweet tasting compounds. Other carbs, are “slow-release” carbs, and the best ones are lean dairy foods, vegetable carbs like carrots and squash, nuts and seeds, pears, berries and green apples. Choose the quick-release carbs only before, during and after exercise, and use the slow-release carbs the rest of the day.
With these two simple rules, you can suddenly have enormous control over your insulin levels, your health, your performance and your body — and your students can easily understand this explanation. Start today!
I'm joining Ben's Triathlon Rock Star Triathlete Academy as I train for my first Triathlon. John
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- Tri-Lingo 101 — Part 2: Common Triathlon Bike Terms - February 13, 2011
Thanks for nutrition inf. Last week I woke up and felt like I was losing my balance/ wobbly.
I think it was low blood sugar. I never experienced this before so I was anxious about this feeling. I realized that I was not eating enough and not eating the right type of food. I have been working out more intensely spinning and weight training. Your article was a good reminder.
Wonderful is another excelent source of information and so important, a perfect adition to our knowlegde I personally like to use info about health , nutrition , during my classes is and excelent way to motivate , also to visualize how your body works , and of course what we eat , people always wonder what to eat before spin , supper time is always in between excersise time ,without a good guidance in nutrition the results are not always as they expect.
I aplaud your contribution to the ICI team and keep sending good posts as this one, with many good answers.
Thanks
Thank you!!! I can’t wait for part 2!
Thanks — I agree with your reasonable, common sense approach towards carbs. Perhaps as a folow up (or another article), I’d love to hear your feedback on the “Paleo” or “caveman” diet (e.g., to eat like ancient hunter/gatherers). While I wholly believe in avoiding processed ‘food products,’ the Paleo diet seems to me rather restrictive, and perhaps unachievable for a vegetarian like myself (e.g., no beans, no grains, no dairy). The gym where I teach and the CrossFit community generally are really pushing this nutritional approach & I’d like to be able to give my students some more common-sense reasons why this isn’t sustainable or beneficial for those who are in training.
It’s already been done! Go to http://www.bengreenfieldfitness.com and do a search for “paleo”…