Not in the mood for sticky energy bars and pasta four times a week? A sporty, healthy diet for mountain bikers doesn't have to be monotonous, as the Allgäu star chef Christian Henze only too well - he regularly laces up his running shoes or gets on his bike. But what do you put on your plate after a strenuous day out? An Asian wrap with chicken, prawns and avocado, for example. You can find this and many other sports recipes in a new series on the BIKE website. We have realised this together with Bitburger 0.0% and star chef Christian Henze. Conscious, healthy nutrition without sacrifices or supplements - that's what the majority of bikers want. In addition to the "after-workout dishes", we also present recipes that provide the body with the necessary nutrients before a long bike tour or training session. And what do I eat during the tour? We have also collected suitable recipe suggestions for your time in the saddle and on the road. Such as the date and peanut rice cakes as a tour snack, which Günter Wagner from German Institute for Sports Nutrition says: "Stomach-friendly energy boost for a MTB tour with a recommendable nutrient ratio."
Basics: proteins, fats and carbohydrates
Proteins (ugs. protein): Amino acids are the building blocks for the formation of proteins. These amino acids are not only the building blocks of our muscles, but also play a crucial role in metabolism as the basic substance of hormones. There are only 20 amino acids in total, of which only eight are essential ("BCAAs"). Essential means that the human body cannot produce them itself and they must be obtained from food. Proteins can be categorised according to their "biological value". This value indicates how efficiently proteins from food can be converted into the body's own proteins.
Fats have a bad reputation, but fulfil vital functions in the body. Fats can be divided into saturated, monounsaturated and polyunsaturated fats. We need all types, but because of our eating habits, saturated fatty acids often predominate (e.g. in meat, cheese, eggs, butter). We should mainly consume monounsaturated and polyunsaturated fatty acids (e.g. in rapeseed oil, avocado, nuts, fish) in our diet, as these fatty acids cannot be produced by the body itself.
Carbohydrates are the most important source of energy for the human body, as they are the easiest to convert into energy. Compared to fats, for example, carbohydrates require significantly less oxygen to metabolise. They can be divided into monosaccharides, disaccharides, polysaccharides and polysaccharides and are found, for example, in potatoes, pasta, rice, bread and fruit.
Before biking/training
As a general rule, the more relaxed the bike tour or MTB ride, the more normal your diet can be. Eat plenty of food 2-3 hours before setting off, ideally food with a low fibre content, as this is digested more quickly. We show you recipes that are an alternative to the classic fruit and muesli - such as a starter smoothie or rice quark.
On the bike/on the road
Instead of chewing a few bites of a bar every half hour or eating lots of sweets when you stop at a café, you can also prepare your own snacks for the journey. We provide you with delicious recipes for savoury and sweet rice cakes, date-peanut bars and rice biscuits.
After biking/training
If you have just exhausted yourself on a long bike tour, you should replenish your energy reserves as soon as possible and eat something tasty. Also important: don't forget to drink straight after sport! To make up for a lack of fluids or minerals, it's best to drink water or juice spritzer, and in the evening you can also have a non-alcoholic beer. How about risotto with cream cheese and salmon or chickpea couscous?
