Carbohydrate Intake Before, During And After Training
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Carbohydrate Intake Before, During And After Training

Written by Annie Simpson of OTE Sports Nutrition

When training indoors it is very easy to forget the importance of nutrition. Training Sessions are often shorter and more intense, but if anything this gives even more reason to get your nutrition right.

We can split nutrition into 2 target areas:

• Energy requirements for the Session

• Kick starting Recovery


Carbohydrate intake required during training

Our bodies are very similar to a machine; for it to work efficiently it needs to have the right fuel. Carbohydrates are our body’s preferred fuel for endurance exercise. People tend to avoid eating during training because they feel this is where they will gain weight, but eating the right amount during training means you can exercise harder, for longer and ultimately burn more calories. 

Did you know? Our body only has limited stores of carbohydrates which get used up during exercise. When exercising for over 90 minutes you need to think about topping up these stores or you won’t be able to carry on exercising at the same pace. The harder the session the quicker your stores will be depleted.

Our Main Advice:

• Maximise your stores before training by having a high carbohydrate meal around 2-3 hours before. For short and more intense training sessions this is key as you probably won’t get chance to eat during. 

• For training sessions over an hour, the rule of thumb is to fuel optimally you need to eat 60g of carbohydrates per hour of exercising. This can come in any form but here are some ideas:

Remember: By depleting your body of carbohydrates during intense exercise you run the risk of breaking down your muscles as an energy source and undoing all the hard work you have put in during training.


Recovery

Whether you train outdoors or indoors it makes no difference, getting your post-training nutrition right is going to make a huge difference towards helping your body adapt and improve from the training you have undertaken. So what do you eat? It needs to be a combination of carbohydrates and protein, carbohydrates to replenish the stores in your muscles and protein to aid the recovery of muscle damage. You also need to opt for something that’s quick to make and ideally something that is rapidly absorbed as our bodies have a 30 minute ‘window of opportunity’ post training. Eating within this time frame has been shown to be the best way to optimise recovery, especially if you have multiple training sessions within a 24 hour period. Basically, the sooner you eat and hydrate the better your recovery and adaptation will be.

Here are some quick and easy ideas for post-training recovery snacks:

OTE whey & casein recovery drink or OTE soya recovery drink

• Chicken or tuna sandwich

• 2 Eggs on toast

• 500ml low-fat chocolate milk

• Bagel with low-fat cream cheese

Note - There is only a small portion of protein with each snack, this is because your body can only process around 25g of protein at one time, eating more protein than this isn’t beneficial and is more expensive.

For more advice about Sports Nutrition head to the OTE Sports Tips & Advice page. 

 


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Technique Session 1

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
1 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Interval 5 100rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 2

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
2 Workout Interval 1 80rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90rpm (95, 100)
Interval 4 95rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 3

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
3 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 4

Session Warm Up 20 mins
5 x 4’ intervals 1 minute rest between intervals
4 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Interval 5 100 rpm (105, 110)
Cool Down 20 mins @ recovery Zone
×

Technique Session 5

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
5 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 6

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
6 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 7

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
7 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 8

Session Warm Up 20 mins
4 x 5’ intervals 1 minute rest between intervals
8 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Interval 4 95 rpm (100, 105)
Cool Down 20 mins @ recovery Zone
×

Technique Session 9

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
9 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 10

Session Warm Up 20 mins
3 x 7’ intervals 1 minute rest between intervals
10 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 11

Session Warm Up 20 mins
2 x 10’ intervals 2 minute rest between intervals
11 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×

Technique Session 12

Session Warm Up 20 mins
3 x 6’ intervals 1 minute rest between intervals
12 Workout Interval 1 80 rpm (85, 90)
Interval 2 85 rpm (90, 95)
Interval 3 90 rpm (95, 100)
Cool Down 20 mins @ recovery Zone
×