When doing a turbo trainer session it is important to remain hydrate to ensure you gain the best benefits from you session. What you drink though is all about what type of session you are doing and where it fits in your training program.
Aerobic sessions with an emphasis on weight loss up to 90mins water is the ideal hydration source. After 90mins you may want to include some electrolytes to ensure muscle function is maintained.
For more intense sessions it is important to remain fuelled to ensure that you are able to maintain your power output. I recommend consuming an electrolyte drink mixed to it full capacity (e.g. High 5, Powerade, Gatorade or possibly your own mix). This ensures the muscles have energy available to burn instead of taxing the stores which are there to aid in future workouts. The more fatigue created the greater risk of cramping which can then make the muscles more susceptible to injury. The emphasis is to drink after every hard effort during the recovery phase.
For sessions which are to replace long rides (2 hours plus) the consumption of some carbohydrates from bananas or energy bars etc. is a great way to get the most out of your session. It is important to remember that during turbo trainer session there is not freewheeling so no real rest for the legs from load so it terms of output it will be greater than on the road.
Post session recovery should be about replenishing the fuel which has been used to enable the body to recover and adapt to the training load. By using a HRM and the app you will be able to see how many calories/kilojoules are burned. If it is for weight loss you should consume less than the burned amount. If it for recover from a hard session then it is important to fuel yourself with the same amount or more.
Foods choice should be based around good carbohydrates, good protein sources and good fats. Examples are a protein banana smoothie, tuna sandwich (wholegrain bread), oatmeal/porridge.
In future posts I will include some recipes to include into your diet and training.