Optimal nutrition for indoor training

Die optimale Ernährung beim Indoor-Training

Indoor Training has become a core part of endurance sports. When days get shorter and weather conditions turn rough, athletes move their training indoors, often for shorter, more structured, or more intense sessions. Those sessions are highly effective when targeting specific goals like improving your VO2 or your fat metabolism. 

By supporting these sessions with the right fueling they get even more efficient. Even on the trainer, carbohydrate supply remains crucial for maintaining output, supporting quality, and preventing early fatigue. 

Below is a practical guide on how to prepare, fuel, and recover during Indoor Training sessions with a focus on the MNSTRY products best suited for this environment: INTENSITY BAR, ICE GEL 40 and the ELECTROLYTE Shot. 

Preparing for Your Indoor Training Session 

Indoor Training is often squeezed into busy schedules: before work, after work, or between appointments. That usually means long gaps between meals and carbohydrates that are already partially depleted by the time training begins. 

If the session includes intervals, threshold work, or race-like blocks, low carbohydrate availability can compromise the entire workout. 

 

Use the INTENSITY BAR before training  

The INTENSITY BAR provides a compact, well-tolerated source of carbohydrates, making it ideal for:

  • short pre-workout windows
  • sessions started after long workdays
  • athletes who struggle to eat a full meal beforehand

It helps top up carbohydrate stores without heaviness or digestive stress. 

Fueling Easy Indoor Training Sessions  

A relaxed 60–90-minute low-intensity ride can support fat metabolism while keeping aerobic conditioning strong. 

Carbohydrate intake during these sessions can be lower. But they still help to absorb fluids. And even if the intensity is not very high you are probably sweating a lot. The ELECTROLYTE Shot is the perfect match for these sessions.

  • Stabilizes fluid balance thanks to its targeted electrolyte composition
  • Supports acid–base balance through its elevated pH — helpful in heat-intense indoor sessions
  • Enhances hydration because glycerin improves water retention
  • Provides just the right amount of carbs

Fueling Hard Indoor Sessions and Race Simulations 

Indoor Training intensifies everything: less cooling, no micro-rests, and often higher perceived exertion. 

High-intensity intervals, threshold efforts, and race simulations dramatically increase carbohydrate consumption. An athlete working at threshold may burn 200–260 grams of carbohydrates per hour. 

Use ICE GEL 40 during hard sessions 

Our ICE GEL 40 delivers 40 grams of rapidly available carbohydrates with a cooling effect that helps counter indoor heat buildup by lowering your core body temperature, resulting in excellent tolerability at high intensities. 

Ideal for:

  • threshold blocks
  • VO₂max intervals
  • indoor race simulations
  • heat‑intensive training environments

Its semi-frozen texture can improve comfort when core temperature rises 

 

Recovery After Indoor Training 

Athlete konsumiert einen RECOVERY SHAKE nach dem Training

Indoor sessions often feel harder than outdoor workouts of the same duration. Constant pedaling and higher body temperature increase muscular and metabolic stress. 

Recovery is key — especially in the first 60 minutes after training, when absorption capacity is highest. 

Combine:

  • carbohydrates to replenish glycogen
  • protein or amino acids to support muscle repair

This restores energy, protects muscle tissue, and maintains consistency across training days. 

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