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Indoor training and nutrition

The cold weather has been here for a while. The layers of clothing can no longer be ignored. Some athletes take a break, while others continue training, whether indoors or not. More and more athletes use virtual programs and smart trainers in the winter. After all, winter is of great importance to lay a good foundation for a successful summer. But what do you eat and drink during indoor training?

Short and targeted workouts such as spinning or virtual rides with smart trainers are a great alternative to get through the winter. However, many also forget to adapt their sports nutrition to the circumstances. We are happy to help you. 

Hydration

Indoor training means a lot of sweat for most cyclists. Good hydration is of great importance and influences sports performance. The golden rule is to start your workout fully hydrated.

Water is sufficient for efforts of a maximum of 60 minutes. In case of salt sweats or a lot of sweat loss, extra electrolytes such as 3Action Hydration Tabs can be used. It replenishes all the minerals that are lost during sweating. For longer efforts than an hour, the body may also need carbohydrates (fuel) in addition to hydration, about 30 g of carbohydrates per hour. An isotonic sports drink such as 3Action Sports Drink can provide you with the necessary fuel. Have you planned an indoor endurance training of more than two hours? Then you probably need even more carbohydrates or about 60g of carbohydrates per hour. This corresponds to an extra 3Action Energy bar or Carbofruit.

Recovery

The quality of your training is partly determined by recovery. Immediately after exercise, the body needs the right nutrients to recover. Just think of carbohydrates, proteins, and fluids. The carbohydrates fill the energy shortages so that the proteins can be used by the body for muscle building and recovery. 3Action Recovery shake is an ideal recovery drink.

Even in winter, you can practice your favorite sport

- Michaline Lon, Sports dietitian -