Fruit should fill the participants' energy tanks during refreshment stops on MTB marathons. But which ones are best? And can fruit keep up with special gels or energy bars? BIKE explains.
Apple - approx. 52 kcal (100 grams)
Apples are a good source of energy. However, it can't compete with bananas - apples provide just over half the energy of a banana. The high fibre content (with peel) is generally good. However, during endurance sports and in large quantities, this can lead to stomach problems. In contrast to glucose (banana), the fructose content ensures a slower conversion into energy.
CONTENT 3 out of 6 points
Banana - approx. 89 kcal (100 grams)
Bananas are the best choice for endurance sports. It provides a lot of carbohydrates. The energy content of a whole banana is around 125 kcal. Also good: bananas are very well tolerated. Thanks to their low fructose content, they do not cause stomach problems even when eaten in large quantities and release energy quickly. Incidentally, it is an old wives' tale that too many bananas lead to constipation.
CONTENT 5 out of 6 points
Orange - approx. 63 kcal (100 grams)
Oranges are known for their high vitamin C content. This is generally good, but it doesn't help with endurance sports. The energy content of oranges is similar to that of apples. The orange has very few carbohydrates. Good: The orange contains a lot of liquid. However, the fructose content is high and thus ensures a slower conversion into energy. The expert advises: don't eat too much, otherwise your stomach will grumble.
CONTENT 3 out of 6 points
Watermelon - approx. 30 kcal (100 grams)
Together with cucumber, watermelon is a poor source of energy. It has significantly less energy than a banana, for example. Although it contains many vitamins and minerals, these are of little help during the marathon. Only the amount of liquid is an advantage during the race. It is well tolerated and does not cause any problems even when consumed in large quantities.
CONTENT 2 out of 6 points
Cucumber - approx. 15 kcal (100 grams)
The content of the cucumber is similar to that of the watermelon. Its strength is the liquid. In terms of energy value, the cucumber is not to be taken seriously. Cucumbers are often served salted - this makes it easier to absorb fluids and replaces important salts that are lost through sweating. A good thing about the intake of liquids in the form of food: the water does not fill the bladder so quickly.
CONTENT 1 of 6 points
"Variety is important." Judith Haudum, nutrition expert (Sportnutrix)
Bananas, apples and oranges are particularly useful for marathon refreshment stops. However, these natural energy sources cannot compete with good gels or bars, as they contain less energy in direct comparison. Fruit also contains fewer electrolytes. Nevertheless, variety is important.
My tip: Once you have found your favourite fruits, you can start with them. Later in the race, I would rely exclusively on gels.
"More for a relaxed tour." BIKE
Fitness author and training expert
Björn Kafka adds:
Unfortunately, fruit is nonsense for anyone who wants to perform at their best, as in a marathon race. The fibre content alone inhibits the absorption of energy and binds water. In addition, the intestinal movement is increased, which also leads to an energy deficit due to the reduced blood flow to the stomach under stress. In every marathon, energy intake is a performance-limiting factor for every athlete. So real racers can't avoid gels and the like. After all, an entire industry is racking its brains over how to supply the gastrointestinal tract with rapidly absorbable products. Around 90 grams of carbohydrates per hour is considered the limit for intake. Getting this amount from bananas can take 2-3 hours. Don't get me wrong: Fruit is healthy and provides energy, but is more suitable for a relaxed tour.
Laurin Lehner
Editor
