The moment class ends and she steps off the podium, Flywheel Scarsdale instructor Victoria Frosini is surrounded by riders asking questions like, “What should I eat to give me extra energy early in the morning?” and “What should I eat immediately after class?” Outside of the stadium, Victoria is a nutrition expert and health communications specialist. She often shares her tips with her FlyFam. Susan Sena, a Scarsdale pulser, combined the FlyBarre Challenge with Victoria’s nutrition guidelines and recipe suggestions and lost over 19 inches and eight pounds in just six weeks! Here, Victoria shares five tips to effectively fuel your body pre and post-FLY.
THE FLY FIVE:
We always stress the importance of hydration (remember these tips?!). Of course, Victoria does too. Combination Flywheel/FlyBarre classes can cause fluid losses anywhere from 1-3 liters per 45-60 minute segments. Replacement of water after exercise is essential. Here are some additional suggestions of how to incorporate water into your workout:
- Prior to exercise, proper hydration begins 12 hours leading up to activity.
- Pay attention to the amount and color of your urine to detect dehydration.
- Two hours prior to activity drink 20 ounces of fluid.
- During exercise aim for approximately 20 ounces of water.
- After exercise replace every pound lost with 16-24 ounces of fluid.
2. Whole Food Consumption
Our goals and caloric needs differ, but the underlying principle behind a healthy eating plan is simple. We must eat quality calories to balance the energy that we exert in class.
Before working out, a light meal rich in carbohydrates and protein will provide sufficient nutrients to fuel cardiovascular and resistance training. Examples include steel cut oats with soy or almond milk and fruit, whole grain toast with egg whites and veggies, and Greek yogurt with berries and banana. Pre-workout snacks include dried fruits (no sugar), a small yogurt, a small smoothie or a green juice (6-8 oz.). Post-workout foods should be eaten 30 minutes following class and should consist of a combination of carbohydrates and protein with the addition of fat in moderate amounts. Examples include a protein of your choice (chicken, turkey, fish) with sweet potato and salad, a whole grain sandwich with hummus, avocado and tomato, bean or lentil soup with 1-2 tablespoons of Greek yogurt or a tuna salad served with whole grain pita. Post-workout snacks range from a banana with nut butter, a large smoothie or a recovery trail mix made up of 1/4 cup dried unsweetened Turkish apricots, 2 tablespoons raw almonds and 1/2 cup whole grain puffed quinoa cereal.
3. Practical Nutrient Timing
Plan, plan, and plan! It’s important to assess your goals when addressing nutrient timing. In order to fuel physical activity efficiently, keep the timing of your meal and your workout in mind, and remember that certain nutrients, such as fats and fibers take longer to digest. The night before an early morning workout, aim to eat whole foods rich in carbohydrates to fuel your performance. Ideally, the most important meal for an early evening/ late afternoon activity is breakfast!
4. Recovery + Rest
Recovery from exercise is a dynamic process that includes hydration, replenishment of energy stores and repair of damaged tissues. Your ability to improve and continue exercising is determined by individual muscle recovery (which occurs in two phases: “Fast/partial” recovery occurs within 30-45 minutes of activity and “slow /complete” recovery can take many days) and a combination of adequate sleep and proper nutrition. Not only is sleep essential for priming muscles for complete recovery, but it has has been shown to aid in weight loss and increase energy levels. Aim for seven or more hours of sleep per night and schedule rest into your workout regimen.
Fitness results are determined by individual goals. Utilize your Flywheel workout routine to set your goals and design a plan to realistically obtain each (i.e. health, muscle building, and/or maintenance). Become best friends with the hunger and satiety scale. Know that the whole diet is more important than isolating meals and snacks. Supplying your body with nourishing whole foods on a daily basis is key to health!
Victoria has been referred to as a pioneer in the nutrition communication field, as she was one of the first among her peers to conduct phenomenological research on blogging and social media for weight loss. After earning her undergraduate degree in Communications and working in marketing and social media, Victoria saw a need to enhance consumer education in health and nutrition and pursued an advanced degree. Her coursework focused on human anatomy and physiology, biochemistry, advanced medical statistics, food science, vitamins and minerals, and nutrition and human behavior, to mention a few. She holds a Master of Science degree in Nutrition and Dietetics from Marywood University, and now specializes in freelance nutrition communication, where she has had the opportunity to work with nutrition thought leaders in the greater NYC area as well as on the West Coast.
Sign up now to take class with Victoria in Scarsdale!