Famished after class? You’re not the only one.
As a registered dietitian, Flywheel rider Megan Wolf is constantly asked for healthy snack and mini-meal ideas, especially for consuming post-class when the hunger pangs start to kick in. Wolfe believes in three simple letters: PFC [proteins, fats, carbs]. For maximum nutrition and satiation, each meal and snack should include a little bit from each of these important categories, especially when looking to refuel after your time on the bike or at the barre.
So if you are looking for healthy and delicious FLYfuel to add to your post-exercise routine, look no further than the avocado. Avocados have received a lot of attention recently with the raging popularity of avocado toast (just check your Instagram feed!). While we’re all huge fans of avocado toast (Flywheel instructors can’t get enough of it), there are plenty of other ways to enjoy this wildly healthful fruit. Yes, it’s a fruit!
Why avocados? Avocados are loaded with good-for-you-fats, fiber and anti-inflammatory antioxidants. Plus, they are rich, creamy and delicious, and have more potassium than a banana.
In a blender, combine ½ an avocado with ½ – 1 cup greek yogurt, 2 dates, 1 tbsp maple syrup and 2 tbsp unsweetened cocoa powder.
Wrap 2 tbsp smashed avocado in a whole-wheat pita, season with fresh lime juice, chia seeds, red pepper flakes, salt and pepper.
Avocado Tuna Salad
Swap ¼ of an avocado for traditional mayonnaise and mix with a small can of wild tuna, season with salt and pepper and enjoy with high fiber crackers.
Turkey Avocado Roll Ups
Using 3 deli slices of organic, nitrate free turkey, evenly spread 1 tbsp hummus on each slice and top with ¼ cup sliced avocado with ¼ cup sliced cucumber.
Avocado Bean Salad
Combine ¼ cup diced avocado with ¼ cup black beans, ¼ cup chickpeas, ¼ diced tomato and fresh lemon juice.
Megan Wolf is a New York City based Registered Dietitian and the owner of Megan Wolf Nutrition LLC, a nutrition counseling and consulting private practice specializing in women’s and pediatric health. She holds a Masters degree in Clinical Nutrition from New York University and a Bachelors degree in Anthropology from Bates College.
Click here to see what our Flywheel instructors order at their local juice shop.