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226ERS would like to help you through these days of quarantine, so that you can continue to exercise healthily. STAY FIT. STAY INDOOR. Read our blog.

Because we are now in an exceptional situation due to Covid-19, we are forced to look for alternatives for our training and to stay fit. We're moving from outdoor to indoor, but this doesn't mean we have to stop training.

It is essential - especially in these times - to stay fit.

Guillermo Olcina, nutritionist at 226ERS, offers some basic tips on nutrition, lifestyle, training and nutritional supplements so that our bodies stay healthy. Right now!

What can we do? We look at it from different points of view: Diet, lifestyle, training and nutritional supplements

DIET
It is important to adjust calorie intake to energy expenditure. In case of reduced calorie consumption, the intake will also have to be lower than during the usual training routine to prevent weight gain. From a quality point of view, "fast" carbohydrates (pasta, rice, bread, etc.) should be kept to a minimum. On the other hand, legumes, fruit and vegetables are extra recommended. It is also recommended to increase protein intake to maintain muscle mass and of course to avoid saturated fats as much as possible.

LIFESTYLE
Try to maintain a daily routine. Stick to a minimum night's sleep of 8 hours. Maintaining a good balance between home work and personal and family needs will also minimize stress.

TRAINING
It is important that you continue to exercise daily, always adapted to the level of your personal physical condition. Do creative indoor workouts that focus on aerobic activities. Choose the roller, treadmill, gym ball or use stairs in your home. Combine this with strength training with weights.
Keep moving, it doesn't take much effort to establish a routine here at home. Start your day with some exercises as standard and do a few repetitions at a time, throughout the day instead of all in a row. This will help strengthen your immune system.

To avoid a reduced immune system, it is important to perform training sessions in a moderate manner rather than pushing yourself to the max. Choose 226ERS to take isotonic sports drink when performing these moderate-intensity workouts. With the isotonic sports drink you get enough carbohydrates (less than 80 kcal / 500 m), mineral salts and vitamins (C, B1 and E) in a liquid solution to keep yourself hydrated.

NUTRITIONAL SUPPLEMENTS
1. To strengthen immune function.
K-Weeks Inmune. A delicious breakfast drink : it contains probiotics, royal jelly and echinacea for extra resistance. Protect yourself to improve your performance and boost your health.

226ERS Vegan Vitamin +: these help to replenish possible deficiencies that can be caused by reducing the calories consumed and staying indoors without the sun and less exercise.

2. To maintain your physical condition as much as possible
Protein helps prevent the loss of muscle mass and replenish the reduction in carbohydrate intake. The recommendations for protein intake are 20/30 g every 4/6 hours, where you can choose the different 226ERS products according to the time of day through different products:

K-Weeks Inmune: breakfast.
Isolate Protein, Vegan Protein: after training.
Night Recovery Cream: before going to sleep.
Hydrazero : to compensate for the heavy sweating after indoor sessions

226ERS would like to help you through these days of quarantine, so that you can continue exercising healthily and are ready to get back to your normal routine after this period of quarantine.

STAY FIT. STAY INDOOR.

226ERS would like to help you through these days of quarantine, so that you can continue exercising healthily and are ready to get back to your normal routine after this period of quarantine.

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