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Master Indoor Cycling: Carbs, Hydration, and Recovery Tips

10/23/2025

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Summary

Story summary

Nutritionist Sumbal says high-intensity indoor cycling requires 30 to 60 grams of carbohydrates per hour.
Hydration is crucial, as indoor cycling increases sweating and dehydration that can impair performance.
Sumbal recommends drinking 24 to 32 ounces per hour to stay hydrated.
Post-ride recovery should include carbohydrates, protein, and fluids because preparing meals in advance helps ensure nutrition.
Sports drinks can supplement energy, but check labels for carbs and electrolytes.

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Story summary

Nutritionist Sumbal says high-intensity indoor cycling requires 30 to 60 grams of carbohydrates per hour.
Hydration is crucial, as indoor cycling increases sweating and dehydration that can impair performance.
Sumbal recommends drinking 24 to 32 ounces per hour to stay hydrated.
Post-ride recovery should include carbohydrates, protein, and fluids because preparing meals in advance helps ensure nutrition.
Sports drinks can supplement energy, but check labels for carbs and electrolytes.