Conscious nutrition during sport is particularly important. Anyone who has just exhausted themselves on the trail should replenish their energy stores as soon as possible and eat something tasty - ideally around 30 minutes after exercising. We'll show you four quick and easy recipes to satisfy both small and large appetites. And, very important: don't forget to drink fluids straight after exercise! It's best to quench your thirst with water or juice spritzer (juice/water ratio 1:3) in small portions.
Egg egg: Wholemeal bread with egg and avocado
2 slices of wholemeal bread
2 eggs
½ avocado
Cut the avocado into thin slices and spread on the bread. Prepare the fried eggs and place on the slices of bread with the avocado. Season to taste.
Time required [minutes]: 8
Energy content [points]: 2 / 4
Banana milk liquid shot
1 banana
200 ml milk (1.5% fat)
Peel and chop the banana and blend with the milk using a hand blender. Works just as well with strawberries.
Time required [minutes]: 3
Energy content [points]: 1 / 4
Protein miracle: chickpea couscous
150 g couscous
250 g carrots
100 g chickpeas
1 onion
30 g cashew nuts or nuts
300 ml vegetable stock
2 tsp tomato paste
1 tsp honey
Chop the carrots and onions and sauté. Briefly add the tomato purée and honey, season. Pour in the vegetable stock, cover and cook for 5 minutes. Stir in the tinned chickpeas and couscous and leave to soak for 5 minutes with the hob switched off. Add chopped cashews or nuts to taste.
Time required [minutes]: 15
Energy content [points]: 3.5 / 4
Pasta power: rocket and feta pasta
200 g pasta (penne or fusilli)
100 g cherry tomatoes
100 g rocket
200 g feta cheese
50 g pine nuts
olive oil
Cook the pasta and toast the pine nuts. Wash and quarter the tomatoes. Heat the oil in a pan and sauté the pasta, pine nuts, tomatoes and rocket. Finally, crumble the feta over the pasta.
Time required [minutes]: 15
Energy content [points]: 2.5 / 4
Interview: Tips from our expert
Claudia Eder, sports nutrition expert: "Fats don't play a valuable role after training."
What do bikers need to consider when eating after training?
The body needs energy to regenerate well. And it needs it quickly. Ideally around 30 minutes after exercise, when the body is particularly receptive.
What should ideally be on the plate?
Carbohydrates and protein are crucial, roughly in a ratio of two thirds to one third.
What happens to it in the body?
It is important to replenish glycogen stores, and carbohydrates are responsible for this. Two thirds of glycogen is found in the muscles and around a third in the liver. In the muscles, it is important for contraction and energy supply, and topping up this store prepares the body for upcoming exertion.
And what do we need the protein for?
Spent protein structures need to be rebuilt. Protein contains amino acids, which are responsible, among other things, for ensuring that the body does not break down muscle tissue and that the muscles recover from sport and exertion.
Does the body also need fat for regeneration?
Fats do not play a valuable role after training and should therefore only be used sparingly.
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Florentin Vesenbeckh
Editor CvD
