Indoor training and nutrition

The cold weather has been here for a while now. Layers of clothing are now indispensable. Some athletes take a break, others continue training, indoors or not. More and more athletes are using 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 forget to adjust their sports nutrition to the circumstances. We are happy to help you on your way.

Hydration

Indoor training means sweating a lot for most cyclists. Good hydration is essential and influences sports performance. The golden rule is to start your training fully hydrated.

For efforts of maximum 60 minutes, water is sufficient. For salty sweaters or a lot of sweat loss, extra electrolytes such as 3Action Hydration Tabs can be used. These replenish all minerals that are lost during sweating. For efforts longer than an hour, the body may need carbohydrates (fuel) in addition to fluid, around 30g of carbohydrates per hour. An isotonic sports drink such as 3Action Sports Drink can provide you with the necessary fuel. Do you have an indoor endurance training planned for longer than two hours? Then you probably need even more carbohydrates or around 60g of carbohydrates per hour. This is equivalent to an extra 3Action Energy bar or Carbofruit.

Recovery

The quality of your training is also determined by the recovery. The body needs the right nutrients to recover immediately after the effort. Think of carbohydrates, proteins and fluids. The carbohydrates fill the energy deficits 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 dietician -