Gel, bar or powder? Carbohydrates, or just fat and meat? Apple spritzer instead of cola? Questions upon questions that bikers ask themselves during training and competitions. The answer is relatively easy: anything goes, just make sure you choose the right time. Nutrition for sport should be targeted, which means in particular that you should time the macronutrients carbohydrates, fats and proteins correctly. This method is known as carb cycling. The simple rule is: the more intensive the training, the greater the importance of carbohydrates (KH).
Intensive means fast and hard, not long. Due to the intensity, especially at race pace, the body relies almost exclusively on carbohydrates, as these require less oxygen to provide energy than fat. However, this does not mean that you have to eat bars all the time - 50 grams of carbohydrates per hour is usually enough for two hours of intensive training. Those who run at a relaxed pace can manage with 20 to 30 grams. It's different in a race. There the tank must always be topped up. It is not uncommon for professionals to consume between 90 and 100 grams of KH per hour. But be careful, this high amount can lead to digestive problems.
If you want to optimise your everyday diet, you should improve the sources of macronutrients: lots of vegetables, fruit, organic products, fish and meat in moderation as well as wholemeal products. The carb cycling method works in the same way here: on rest days, consume more fats and eliminate some carbohydrates from your diet instead. The amount of protein should be based on your body weight: 1.6 to 2 grams per kilo. Depending on the effort you put in during training, you are more likely to consume 2 g instead of 1.6 g. This structure will help you avoid hunger pangs and unnecessary fat build-up.
Stefan Frey
Editor
