Training

Nutrition

- Prizes to be won include a Philips Steam Airfryer Megabasket, More Protein cream and More Spices for protein-rich snacks.
- Recipe for quark and oat rolls: 8 rolls, 35 mins preparation time, 15 mins resting time, including detailed ingredients and baking instructions.
- To enter the prize draw, complete and submit the form by 14 October; links to our privacy policy are provided.

Competition with More Nutrition: Autumn is here, dear proteins

- Turmeric, or curcumin, has been shown to have anti-inflammatory effects in laboratory studies; however, there is no clear evidence of improved performance or recovery.
- Curcumin is poorly absorbed; enhancing its bioavailability through supplements may also increase the risk of side effects such as liver damage.
- Turmeric is safe when used as a spice; high-dose supplements should only be taken after consulting a doctor and in accordance with the BfR’s recommended limits.

Turmeric: Golden hope or an overrated spice?

NUTRITION

- Dates provide around 65 g of carbohydrates per 100 g, as well as plenty of potassium and magnesium, and make a good high-energy snack for long rides.
- The combination of glucose and fructose allows for a higher carbohydrate intake per hour via two different pathways, without putting too much strain on the stomach.
- Two to three dates per hour are recommended; as they contain fibre and provide around 300 kcal per 100 g, it is best to test larger quantities during training beforehand.

Training Booster Dates: The natural bar for on the go

- Two-stage filter (hollow fibre + activated carbon) removes bacteria, protozoa and microplastics, reduces chlorine and odours, and improves the taste.  
- TPU bottle (0.7 l, 93 g, €50) stands upright on its own, fits in a bike bottle cage and is BPA- and PVC-free; 0.9-litre version (104 g, €55) for longer rides.  
- Filter capacity: up to 1,000 l (hollow fibre) and 200 l (activated carbon); actual flow rate approx. 1.5 l/min; clean by shaking or swishing in clean water.

Katadyn Befree AC Bottle: Water bottle with water filter – putting it to the test by the pool

- Maurten Drink Mix 320 Caf 100 provides 80 g of carbohydrates per 500 ml using hydrogel technology to ensure an energy supply that is gentle on the stomach.
- During a gruelling 135 km test covering 7,500 metres of elevation gain, no stomach problems, cramps or significant drops in performance occurred despite the extreme exertion.
- A very sweet flavour, but one that is well tolerated over 13 hours; the added caffeine provides an extra boost during long endurance sessions.

Energy from a bottle thanks to a drink mix: reviewing Maurten Drink Mix 320 Caf 100

- Wholemeal flour, wholemeal semolina, poppy seeds and sour cherries provide complex carbohydrates, minerals and antioxidants, and make the slices filling.
- Method: Pre-bake the shortcrust pastry, cook the poppy seed and semolina pudding, layer with cherries and crumble topping, bake for 40–45 mins, then chill for 3 hours.
- Ingredients for 16 slices; optional icing made with cherry juice and a herb garnish; per slice approx. 620 kcal, 11 g protein, 34 g fat, 66 g carbohydrates.

Recipe inspiration: A treat after your workout: wholemeal poppy seed slices with cherries

- Gripper V2 features permanently integrated antimicrobial protection against odours and flavours throughout the bottle’s lifetime
- A soft, BPA-free body, textured grip area and a high-flow, drip-free silicone valve make it easy to use whilst cycling
- Embossed logo instead of printed graphics, six colour options, two sizes (approx. 650/750 ml) priced at €11.90 and €13.90 respectively; long-term effectiveness yet to be tested

Fabric Gripper V2: Antimicrobial water bottle designed to prevent odours and residual tastes

- Training is crucial for improving performance; protein primarily supports muscle repair, adaptation and recovery.  
- During a ride, carbohydrates are the priority; protein is particularly important before and after training; requirements can usually be met without specialised products.  
- Standard recommendations range from around 1.0 to 2.0 g/kg, depending on the volume of training; very high intake exceeding 2.0 g/kg is only recommended to a limited extent in the long term.

Protein & Cycling: Do cyclists really need more protein?

- Cycling is a low-impact, long-duration endurance sport that boosts fat burning and reduces visceral belly fat in particular.  
- Effective plan: 2× 60–90 mins of gentle GA1 cycling per week and 1× 30 mins of HIIT with short sprints and breaks.  
- Sustainable weight loss: a moderate calorie deficit, a high-protein diet, ‘smart’ carbohydrates and routines that fit into everyday life.

Cycling instead of weight-loss injections: How to burn belly fat simply by getting on your bike

- Summer lentil salad with lentils, vegetables, rocket, sprouts, feta, pine nuts and hemp seeds – a quick, nutrient-rich meal for cyclists.  
- Provides complex carbohydrates, protein, vitamins, minerals and omega-3 fatty acids; aids recovery and has anti-inflammatory properties.  
- Takes about 20 minutes to prepare and is easy to transport in jars; linseed and walnut oils are for cold dishes only and are not suitable for frying.

Recipe inspiration: Summer lentil salad with feta and pine nuts

- Training on an empty stomach targets low muscle glycogen stores; it may increase fat burning, but reduces performance and the quality of the workout.  
- Evidence for improved performance and weight loss is limited; risks include increased stress, a weakened immune system and, in women, hormonal imbalances.  
- It is rarely suitable for experienced endurance athletes in light, short sessions; it is not suitable for beginners, intense or prolonged exercise, or high-risk groups.

​Exercising on an empty stomach: a boost to fat metabolism or a risk?

- A meta-analysis of 33 studies involving 519 athletes shows that beetroot juice significantly improves VO₂max, average power output and repeated sprints.  
- The main mechanism is nitrate, which is converted into NO, dilates blood vessels, increases blood flow and thus supports endurance, interval and sprint performance.  
- For the effects to be realised, correct timing is required, as is avoiding the use of antibacterial mouthwash and ensuring an adequate intake of nitrate; the effects are modest but are scientifically well-established.

Beetroot in cycling: a legal performance boost from a root vegetable?

Nutrition tips for bikers: stay healthy and fit ✓ More power when biking ✓

Biker: Eat healthy | BIKE

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Biker: Eat healthy | BIKE

Competition with More Nutrition
Autumn is here, dear proteins

Turmeric
Golden hope or an overrated spice?

Training Booster Dates
The natural bar for on the go

Katadyn Befree AC Bottle
Water bottle with water filter – putting it to the test by the pool

Energy from a bottle thanks to a drink mix
Reviewing Maurten Drink Mix 320 Caf 100

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Fabric Gripper V2
Antimicrobial water bottle designed to prevent odours and residual tastes

Protein & Cycling
Do cyclists really need more protein?

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Recipe inspiration
Summer lentil salad with feta and pine nuts

Exercising on an empty stomach
A boost to fat metabolism or a risk?

Beetroot in cycling
A legal performance boost from a root vegetable?

Biker: Eat healthy | BIKE

Competition with More NutritionAutumn is here, dear proteins

TurmericGolden hope or an overrated spice?

Training Booster DatesThe natural bar for on the go

Katadyn Befree AC BottleWater bottle with water filter – putting it to the test by the pool

Energy from a bottle thanks to a drink mixReviewing Maurten Drink Mix 320 Caf 100

Recipe inspirationA treat after your workout: wholemeal poppy seed slices with cherries

Fabric Gripper V2Antimicrobial water bottle designed to prevent odours and residual tastes

Protein & CyclingDo cyclists really need more protein?

Cycling instead of weight-loss injectionsHow to burn belly fat simply by getting on your bike

Recipe inspirationSummer lentil salad with feta and pine nuts

​Exercising on an empty stomachA boost to fat metabolism or a risk?

Beetroot in cyclingA legal performance boost from a root vegetable?

Competition with More Nutrition
Autumn is here, dear proteins

Turmeric
Golden hope or an overrated spice?

Training Booster Dates
The natural bar for on the go

Katadyn Befree AC Bottle
Water bottle with water filter – putting it to the test by the pool

Energy from a bottle thanks to a drink mix
Reviewing Maurten Drink Mix 320 Caf 100

Recipe inspiration
A treat after your workout: wholemeal poppy seed slices with cherries

Fabric Gripper V2
Antimicrobial water bottle designed to prevent odours and residual tastes

Protein & Cycling
Do cyclists really need more protein?

Cycling instead of weight-loss injections
How to burn belly fat simply by getting on your bike

Recipe inspiration
Summer lentil salad with feta and pine nuts

Exercising on an empty stomach
A boost to fat metabolism or a risk?

Beetroot in cycling
A legal performance boost from a root vegetable?