Indoor training and nutrients

Squeezy Advisor - Indoor Sports - Nutrients, Body Temperature and More

It's getting cold outside, many cyclists and runners are now increasingly taking to the roller or treadmill. What does this mean for the nutrient supply, are there differences to outdoor sports?

This question can be clearly answered with "YES", at least when the training sessions become > 1h.

This is mainly due to the fact that we sweat significantly more indoors, because neither driving or headwinds, nor the colder outdoor temperatures help to keep the core temperature stable.

More sweat means that we must ensure an adequate supply of water and also sodium. The lack of sodium or dehydration are still the most important causes in endurance sports for muscle cramps!

Heart rate and core body temperature

POLAR® published studies as early as the 1980s that clearly show that our heart rate increases more after an hour of endurance exercise if we do not consume water.

The second essential point is our body core temperature. I got myself a core sensor in this warm summer not without reason, because with rising body temperature the performance decreases and so you can visualize and recognize changes prima.

A fan is therefore a recommended purchase on the roller or treadmill for this reason alone. Otherwise, particularly breathable shirts or the abandonment of a jersey are recommended.

Nutrients in indoor training

What are the most important nutrients that we should supply?


Enough water (0.75 - 1 liter per hour)


Enough salt (1 - 2g per hour, which corresponds to 0.4 - 0.8g sodium)


Carbohydrates 30-80g - depending on intensity

Last but not least, a note for the interval and strength endurance fans.

The supply of suitable amino acids before training or directly after shortens the regeneration or promotes muscle building.

And now have fun with your indoor training!