Trainer – What to eat and drink if you work out at different times of the day?

Key takeaways

• The article gives practical nutrition and hydration recommendations for indoor cycling depending on whether the workout takes place in the morning, around midday, or in the evening.
• The main goals are to maintain energy during training, support post-workout recovery, stay adequately hydrated, and avoid disrupting sleep after evening sessions.
• For a 45–75-minute morning workout, the article recommends drinking two glasses of still water after waking and having a small carbohydrate-rich snack of about 150–200 kcal before training.
• Coffee can be added before a morning or midday workout if the athlete needs it.
• During a short morning session, the suggested intake is approximately 400–600 ml of still water or a low-calorie electrolyte drink; an isotonic drink can be used when reducing calorie intake is not a priority.
• After a morning workout, the article recommends at least two glasses of still water plus a substantial breakfast of approximately 500–700 kcal.
• If there is little time after morning training, a recovery drink and a small snack are presented as an alternative.
• For a 75–90-minute midday workout, the article recommends drinking 2–3 glasses of still water between waking and training and eating a 150–200 kcal carbohydrate snack about one hour beforehand.
• During a midday session, the recommendation is two 400–500 ml bottles: one with still water and the other with an isotonic or low-calorie electrolyte drink.
• After midday training, the article recommends at least two glasses of water and a nutritious 600–800 kcal lunch within approximately 30–60 minutes.
• If time is limited after a midday workout, the article suggests a recovery drink together with a 250–300 kcal carbohydrate snack.
• For a 60–75-minute evening workout, the article recommends two glasses of still water during the hour before training and a small carbohydrate-rich snack of around 150–200 kcal.
• During an evening session, the suggested intake is one 750 ml bottle of still water or a low-calorie electrolyte drink, with an isotonic drink as the alternative when calorie reduction is not the goal.
• After evening training, the article recommends at least two glasses of still water and a light 350–500 kcal dinner containing plenty of protein plus a small amount of carbohydrates and fats.
• To support normal sleep after an evening workout, the article recommends eating dinner at least 1.5 hours before bedtime, with 2–2.5 hours presented as the preferred interval.
• The central recommendation is to adjust food quantity, carbohydrate timing, fluid intake, and post-workout meal size to the time of day rather than following exactly the same fueling strategy for every indoor cycling session.

Cycling under the roof has been gaining popularity during this time of the year. How to eat when you train in the morning, at midday or in the evening?

Below I present some general tips that aim at:

1. energy protection during workouts
2. post-workout regeneration
3. adequate hydration of the body
4. the possibility of a natural sleep after an evening workout

Morning workout 45-75min:

BEFORE

– 2 glasses of still water after getting out of bed

– a small snack, rich in carbohydrates (150-200kcal) + coffee, if you need it

DURING

– 400-600ml of still water or low-calorie electrolyte drink (that’s if we want to reduce kcal  intake- if not, isotonic beverage)

AFTER

– minimum 2 glasses of still water + 500-700kcal nutritious breakfast. If you have little time, a recovery drink (gainer) and a small snack will also pass the exam

Midday workout 75-90min:

BEFORE

– 2-3 glasses of still water between waking up and midday workout

– a small snack rich in carbohydrates (150-200kcal) + coffee, if you need it, an hour before training

DURING

– 2 bottles 400-500ml: one with still water and the other with isotonic or a low-calorie electrolyte drink (if we want to reduce kcal)

AFTER

– a minimum of 2 glasses of still water + a nutritious lunch of 600-800kcal within 30-60min after training. If you have little time, a recovery drink (gainer) and 250-300kcal carbohydrate snack will also pass the exam

Evening workout 60-75min:

BEFORE

– 2 glasses of still water in the hour preceding the training

– a small snack rich in carbohydrates (150-200 kcal)

DURING

– 1 bottle of 750ml of still water or a low-calorie electrolyte drink (if we want to reduce kcal intake- if not, then isotonic)

AFTER

– a minimum of 2 glasses of still water + a light supper (350-500kcal) rich in protein and a small amount of carbohydrates and fats. It’s best if you eat dinner at least 1.5h before bedtime, optimally 2-2.5 hours.

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