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FLYFuel: Heather Bauer’s Pre and Post Workout Snack Tips

By November 1, 2014 No Comments


We all know the mental and physical benefits of working out, but what you put into your body to give you fuel is just as important. Rather than grabbing an unhealthy office treat to satisfy a craving, or worse, heading to class on an empty stomach, choose the right pre-FLY fuel to help you finally achieve that Power Score you’ve been aiming for. Nourishing your body with the right foods – at the right time – can significantly boost your energy so that you get the most out of your class. Whether you’re part of our Dawn Patrol crew, a lunch-time frequent FLYer, or an evening pulser whose version of “hitting the barre” calls for spandex and a resistance band, these  healthy snack suggestions will be just what you need to #nevercoast.


We tapped Heather Bauer RD, CND, and creator of the Flywheel Challenge Nutrition Plan, for her go-to pre FLY snack recommendations. These are sure to give your next sweat session an extra boost.

The food choices below are simply a fruit or fiber because either can be quickly metabolized into glucose and are the most efficient if you need a little boost in the morning.

  • Matt’s Munchies, Veggie-Go, an apple or cup of berries
  • FiberLove Bar
  • Perfect Fuel Chocolate
  • Cup of coffee, tea, or water with EBOOST
  •  *If your body requires extra sustenance, have a bowl of oatmeal, a Cascadian Farm crunchy granola bar or a slice of Ezekiel bread with 1 tsp of almond butter and 1/4 banana on top.

If possible, always eat within 30 minutes of your workout. This is the optimal time for your body to hydrate and replenish nutrients needed for active muscle recovery. Think high protein, fiber and electrolytes.

Sweat first and then eat lunch. One to two hours prior to class, I recommend a mid-morning snack under 100 calories with protein and fiber.

  • Perfect Fuel Chocolate
  • FiberLove bar
  • 1/2 Quest Bar
  •  Barneys Nut Butter pack (80cal) and 1/2 banana
  • 2 GG Scandinavian Crispbread

Depending on how late your class is, aim to have a piece of fruit around 3 pm and then a snack one to two hours prior to class. Look for a snack with protein and fiber under 200 calories for females and 250 calories for males.

Heather answers your questions here in this nutrition Q&A.


  • Quest, Zing, KIND, or Luna Protein bar
  • Apple
  • Almonds
  • Almond butter

I recommend a lot of water intake before and after riding or pulsing. Ideally, you should have 7-10 ounces of water 10-20 minutes before a class, eight ounces very 15 minutes while in class, and 20-30 ounces after class.