Fuel Your Peloton Workout with These Healthy Recipes

The first thing that comes to mind when it comes to food and Peloton is what the best thing to eat after or before you exercise. There are many opinions and tastes.

Matt Wilpers, a Peloton instructor, swears that a banana is what helps him get through hard workouts. It’s about bringing along a snacky snack.

Others prefer a more protein-rich menu after riding.

They are not able to offer nutritional counseling for you or me-Peloton users, however, since none of them is registered dietitians. They are not qualified to suggest a Peloton meal or diet plan. They refer that matter to RDs.

I’m not a RD, but that is another topic. Peloton and food are my opinions. This post is not intended to be a nutritional or medical advice. It is meant for informational purposes only.

Food and Peloton

What you eat before and during exercise will have a huge impact on what you eat. Peloton and food are two examples of this. What your diet should look like to increase your energy and make your workouts more enjoyable?

Since 2016, I have been using our Peloton bike. I found that I can get enough energy to ride for 60 minutes or 45 minutes if I have a Greek yogurt right before I get on my bike.

Before a Peloton class, what to eat?

How you feel about food before a Peloton class will determine what you eat. It was something I struggled with for years. Peloton instructors don’t eat before they teach a class, as I will mention in this blog post. As I get older, however, my views on eating before a workout has changed.

As I mentioned, I love a Greek yogurt 30 minutes before I go to a Peloton class. I have enough energy to last for at least an hour. It also means that I don’t have a rumbling stomach to distract me from my classes.

Along with the little snack I make before Peloton class, I keep plenty of water nearby. I will have a 16-ounce water bottle for every 30 minutes of a Peloton class. These Tervis Tumblers are my favorite, with a straw. my posts about products with lifetime warranties.

Nuun Electrolyte Replacement

I’m aware that Peloton instructors Matt Wilpers have partnered up with Nuun. These products can be added to your water to replenish electrolytes lost from exercise.

Nuun offers a wide range of products that are related to sports, immunity and health. All of them can be purchased on Amazon. Below are a few examples.

Food and Peloton: Nuun Electrolyte Replacment

Nuun Sport: Citrus Berry Mixed Box with Electrolyte Drink Tablets. 4 Tubes (4 Servings).

Nuun Energy: Caffeine, B Vitamins, Ginseng, Electrolyte Drink Tablets, Mixed Flavors, 40 Count

Nuun Vitamins: Vitamins + Electrolyte Drink Tabs, Mixed Fruit Pack. 4 Tubes. 48 Servings

What does a Peloton instructor eat?

Although instructors cannot tell you what to eat, many have conducted interviews detailing the meals they eat every day. It wasn’t difficult to find articles online on what Peloton instructors eat.

It was surprising to find that almost all the instructors who were interviewed don’t eat before teaching classes. Many drink a cup of coffee or tea that has some fat (coconut oil or protein powder) added. What do they eat after teaching a Tread class or spinning class? Many people, both male and female, enjoy some kind of smoothie.

What to eat after a spin class

Making a smoothie is one of my favourite post-ride snacks. It usually includes a frozen banana, frozen strawberries and vanilla Greek yogurt. To make it sweeter, I usually add a pinch of Stevia.

Or I can make a blueberry smoothie with Greek yogurt. Here’s the recipe.

Peloton and Food: Blueberry Smoothie

Yield: 1 Prep time: 2 minutes Cook Time 2 minutes Total Time: 4 minutes

After a Peloton ride, I enjoy a smoothie. It is cool and refreshing, helps to replenish fluids, and has lots of protein. You don’t even need special equipment or ingredients. Just your blender.


  • 1 cup water
  • 3/4 cup vanilla Greek yogurt
  • 1 cup frozen blueberries
  • Whip cream for a delicious taste


  1. Blend all ingredients in a blender
  2. For about 30 seconds, pulse until smooth.
  3. Add the mixture to a glass. Top with whipped cream if desired.

Nutrition Information: Yield: 1 Serving Size 1 Serving Size: Calories: 227 Total Fat 3g Saturated Fat 1g Trans Fat: 0g Unsaturated Fat 1g Cholesterol: 10mg Sodium: 69mg Carbohydrates: 37g Fiber: 5g Sugar: 30g Protein: 16g (c) Leah IngramCuisine:American / Category:Eating After an hour of riding my bike, it’s delicious and refreshing. I will often drink it so fast that I end up with brain freeze.

After I shower, I will move on to my post-cycling meal. This often includes protein. Low fat cheese, such as Babybel light rounds, is a great choice for scrambled eggs. Then add chopped tomatoes and arugula.

My post-cycling meal

Robin Arzon, the Peloton’s diet, is discussed in a New York Times article. She hydrates throughout her day and drinks at most one gallon of water per day. Because she is Type 1 diabetic, she is also vegan. She monitors her blood sugar and controls what she eats.

Diet and Peloton

Your Peloton Tread or Peloton Bike will give you a great workout. I don’t know if you feel the same way, but I find that I sweat less at the gym than I do at home with my Peloton.

Nonetheless, you must remember the basics when it comes down to diet and Peloton. What are the basics of losing weight with your peloton? Calories in, calories out.

Simple? You won’t lose weight if you eat more calories than your body needs, even if you exercise.

Peloton can help you lose weight

Can you lose weight with a Peloton exercise program and food plan? Of course you can. You must be disciplined. I wrote extensively about how my Peloton transformed last year after the Noom program. I joined the Noom Peloton Facebook group.

However, at the same time, I’ve had lots of my Peloton friends talk about losing weight with Peloton by following a macronutrient diet. Not all the way keto, but definitely a higher-protein way of eating. In case you don’t know, tracking macronutrients is all about fat, carbohydrates and protein. Not calories. Not Points like Weight Watchers.

Peloton was a diet that my friends used to help them lose weight and build muscle. Many people were following a program called “Stronger U.”

Food and Peloton: Weight Loss and Food

This new way of eating intrigued me, as Noom has become a bit outdated. I’m referring to the fact that Noom is only available on the phone. It works well overall so I don’t have to criticize it. I am open to the idea of changing things up, after seeing the success people have with “counting” macronutrients.

For the next few months, I will be giving StrongerU a shot. You can also get one-on-one nutrition counseling from a registered dietitian via email and text. This will be a separate blog post. Peloton has helped me to eat more protein, so I am excited to learn more about this type of eating.

Peloton calories

You should always wear a heart rate monitor when using your Peloton to lose weight.

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The graphic below illustrates that if you don’twear an electronic heart rate monitor, the Peloton could overestimate how many calories you’re burning. You may be underestimating the number of calories you have burnt if you are using calories burned as food earned, even if you don’t use a heart rate monitor. You won’t lose weight if you eat back the calories that we just mentioned.

The graphic below illustrates that if you don’twear an electronic heart rate monitor, the Peloton could overestimate how many calories you’re burning. You may be underestimating the number of calories you have burnt if you are using calories burned as food earned, even if you don’t use a heart rate monitor. You won’t lose weight if you eat back the calories that we just mentioned.

My Noom review mentioned that I was impressed by the way the program handled calories burned. Noom wants to reward you for exercising with extra calories. Noom will never give you more than 50% of the calories you have burned. You can still lose weight by reducing your daily calories.

Peloton, food and meal prep services

You’ll know from my review of the Sun Basket. Although this was before the introduction of the Peloton to our lives, I am now considering returning to meal kits.

Why? Why? Because I noticed a lot of people discussing their favorite meal preparation services on the Peloton Reddit Page. These are people who want to lose weight and get fit by following a healthy Peloton.

They recommended these companies to others and raved about them:

  • Freshly
  • Hello Fresh (hello old friend)
  • Sun Basket (hello, too! )
  • Purple Carrot
  • Tovala

Green Chef is another healthy meal option. Here’s my review.

Final thoughts on food and Peloton

Although I would love to be a Peloton instructor, it’s not what I do for a living. For me, it doesn’t make sense to have their bodies or follow their food plan and Peloton.

The fact that instructors emphasized protein even for vegans only reinforced the importance of this macronutrient when you are using your Peloton. I’m excited to see the results from bumping up my protein intake with my new, macronutrient-focused eating plan.

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