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Maximising Winter Gym Workouts: Nutrition and Recovery Strategies for Runners and Cyclists

October 28 2023 7 min read

We all know the feeling, winter makes an appearance and suddenly the cold, dark nights are looming over us. When this dreaded season hits, staying active can be quite the challenge as the temptation of a cosy night in watching Netflix can be hard to resist. But whether you're a seasoned gym-goer or someone just starting out on your fitness journey, maintaining your workouts during the colder months is essential.  

We’ve enlisted the help of our Fitness First experts to provide you with some insights on nutrition and recovery strategies for runners and cyclists throughout winter. We'll explore the critical roles that nutrition and recovery play in maintaining your performance, preventing burnout, and helping you reach your fitness goals.

The importance of fueling your body

No matter where you are on your fitness journey, understanding the role of nutrition in your workouts is crucial, especially in winter. As the temperature drops, your body works harder to keep warm, and your workouts become more demanding, so proper nutrition is a vital element of your running and cycling performance.  

Nutrition tips for indoor runners and cyclists

Here are some practical nutrition tips to support your fitness goals. 

  1. Stay hydrated

Maintaining proper hydration is essential for everyone, regardless of your fitness level. The cold, dry air during outdoor activities can lead to increased hydration loss. Be sure to drink enough water throughout the day as dehydration can affect your endurance and focus. This too applies to indoor activities as you need to ensure you’re keeping yourself hydrated. 

  1. Embrace carbohydrates

Carbohydrates are your body's primary energy source. Complex carbohydrates, such as whole grains, sweet potatoes, and brown rice, provide a steady supply of energy, keeping you fueled and warm during the winter months. 

  1. Prioritise protein

Proteins are vital for muscle repair and growth. After a workout, your muscles need proper recovery, so incorporating lean protein sources like chicken, turkey, fish or plant-based options, such as tofu or lentils, will help your muscles recover at a quicker rate. 

  1. Healthy fats for sustained energy

Healthy fats, like avocados, nuts and olive oil, provide long-lasting energy and help insulate your body against the cold which is perfect for when you’re planning to head out for an extended run or cycle when the temperatures start to drop.  

  1. Don't skip your fruit & veg

Fresh produce is essential for providing essential vitamins and minerals, especially during the winter when your immune system needs a boost. Make an effort to include fruits and vegetables in your diet to support your overall health, but to also maintain your energy levels. Consider making healthy soups that you can batch-cook and freeze - you’ll thank us later! 

  1. Timing matters

When you eat can impact your performance. Consume a balanced meal 2-3 hours before your workout to ensure you have enough energy. After your workout, refuel with a combination of carbs and protein to kick-start the recovery process. 

  1. Look after yourself during your workout

For longer sessions, consider energy gels, chews or sports drinks to maintain energy levels. Make sure they're easily digestible and suited to your workout intensity. These are great ways to look after yourself and optimise your workout more effectively. 

Recovery strategies for runners and cyclists

Recovery is often underestimated, but it's a crucial element for everyone – from newcomers to seasoned gym-goers. It's during the post-workout period that your body repairs itself, adapts and grows stronger. Here are some essential recovery tips and strategies to incorporate into your fitness routine: 

  1. Refuel with carbs and protein

After an intense workout, your muscles will need nutrients. A recovery shake or a balanced meal with a 3:1 carb-to-protein ratio can help replenish glycogen stores and initiate muscle repair. 

  1. Hydrate and replenish electrolytes

Dehydration can occur even in a climate-controlled gym, leading to muscle cramps and fatigue. Stay hydrated by sipping on water or a sports drink to restore lost fluids and electrolytes. You can even buy some great electrolyte drinks which are targeted for post-workout recovery. 

  1. Prioritise rest and sleep

Enough rest is crucial for recovery, regardless of your fitness level. Aim for 7-9 hours of quality sleep per night to allow your body to repair itself. Anything less and you may be feeling it for the next few days! 

  1. Incorporate active recovery

On rest days, consider incorporating low-intensity activities like yoga, stretching or gentle exercises. These activities can enhance circulation and reduce muscle stiffness. Read our blog on the health benefits of yoga to learn more about how it can help. 

  1. Massage and foam rolling

Regular massages and foam rolling can help alleviate muscle tension and improve blood circulation following strenuous exercise. They are excellent tools for preventing injury and keeping your muscles loose. 

  1. Supplements for support

Consider incorporating supplements like amino acids (BCAAs) and omega-3 fatty acids to reduce muscle soreness and inflammation, regardless of your fitness level. You can buy effective supplements from most reputable supermarkets and pharmacies. 

  1. Listen to your body

Always pay attention to how your body feels. If you're excessively tired or sore, it may be a sign that you need more recovery time. Don't hesitate to adjust your workout schedule as needed - you need to give your muscles ample time to repair in order to prevent injury at a later stage. 

  1. Compression socks

Some runners & cyclists find that wearing compression items, such as compression socks or sleeves, over an extended period of time, can help reduce swelling, reduce muscle soreness and enhance circulation, promoting faster recovery. 

Stay active this winter with Fitness First

Whether you’re a long-time runner or cyclist, or you’re trying to get into something new, it’s super important that you do what’s right for your body and make sure you look after yourself. Nutrition and recovery are two key elements when it comes to your fitness, and it’s even more important to take care of yourself in these dark winter months. 

At Fitness First, we know a thing or two about nutrition and recovery as we have a range of personal trainers on hand to support you. We also offer a diverse selection of fitness classes, including SHRED, yoga, spin and more. Join today or book a free visit to experience our facilities. For more inspiration, check out our blog to read up on the latest fitness and nutrition advice from the experts here at Fitness First.