Starting the engine with muesli and fruit for breakfast and keeping the engine running with a banana and bar on the go - for many, this already sounds like an optimal, sports-orientated energy supply. But it's not that simple, says nutritionist Simone Kumhofer. "Bikers can't all be lumped together. I am an advocate of periodised and individualised nutrition. This means that a marathon racer needs quickly available carbohydrates with a high energy density and low volume - ideally in liquid form. Touring cyclists, on the other hand, are travelling at a lower intensity. This is where solid food comes into play."
The optimal timing of food intake can also be crucial. The legendary pasta party before a competition is rather counterproductive: "The carbohydrate stores in the muscles, which are important for a marathon or a transalpine tour, can only be maximised over several days in advance. "Pressure fuelling" the evening before, on the other hand, disturbs sleep and thus reduces performance," says the expert. However, a lot also depends on the individual's training status, the amount of nutrients consumed, the climatic conditions and the health status of the intestines.
The Austrian's principle: "Timing is king!" This means that bikers should eat 3-4 hours before exercise. If you only eat high-calorie simple sugars (e.g. soft drinks, sweets, etc.) directly before the ride, you risk your blood sugar dropping below the initial level after a rapid rise. The result would be reduced performance. However, every cyclist has different requirements, which is why general dietary recommendations are difficult. What is the perfect energy boost for one person may favour inflammation in the intestines of another athlete with food intolerances or stress, which in turn inhibits the production of carbohydrate-splitting enzymes. This can significantly impair digestion and performance. A healthy gut therefore has a decisive influence on power when cycling.
Proteins and fats naturally also fulfil important functions in an athlete's nutrition plan. However, they should only make up a very small proportion of the energy intake before and during the tour. During exercise, these two macronutrients inhibit the passage through the stomach and thus delay the release of energy. They come into their own all the more later on, as they play an important role in basic nutrition and regeneration as building and carrier substances.
Even though the optimal diet for every biker is very individual, we were able to elicit a nutrition plan for an exemplary training day from Simone Kumhofer. Just try out the three recipes below. They are delicious in any case.
Daily energy plan
How can the body's energy stores be optimally recharged for training days, races and Alpine crossings? By supplying the energy sources carbohydrates, fat and protein at the right time.
Carbohydrates
Carbohydrates (glucose) make up a large part of our diet. They consist of different sugar molecules and are categorised as monosaccharides (e.g. glucose), disaccharides (e.g. table sugar) and polysaccharides (e.g. starch). Glucose is one of the most readily available sources of energy for the brain and muscles (bars, gels). Complex carbohydrates with multiple sugars (wholemeal products) are more sustainable. Fruit and vegetables are important sources of carbohydrates as they also contain many vitamins. Depending on the duration and intensity of the exercise, bikers are recommended to consume 6-12 grams of carbohydrates per kilogramme of body weight per day.
Fats
Fats are metabolised especially during long periods of low-intensity exercise and play an irreplaceable role in the absorption of vitamins E, D, K and A. Bikers should ensure that they consume 1-2 grams of fat per kilogramme of body weight - the lower the fat intake, the higher the quality should be. Omega-3 and omega-6 fatty acids (e.g. salmon) in particular are said to have a positive effect on regeneration. Other good sources of fat are nuts, vegetable oils and seeds. High-fat animal foods (e.g. sausage, cheese) contain a lot of saturated fatty acids and should only be eaten in moderation.
Proteins (proteins)
Proteins are important building blocks for the development and regeneration of muscles, bones and connective tissue and play an important role in hormone balance, the immune system and energy metabolism (as so-called amino acids). They are found in animal products (e.g. meat, milk, yoghurt) and plant products (e.g. pulses, nuts). A high biological value of proteins is important - different proteins are combined (e.g. potato and egg) in order to produce more of the body's own protein than is absorbed through food. The more proteins, the more you should drink, as proteins are excreted as urea in the urine.
Before the load
Complex carbohydrates from wholemeal products (e.g. oatmeal) are ideal for breakfast. They are broken down slowly by the body and provide energy over a longer period of time. This keeps blood sugar levels constant and prevents cravings. If you are planning a long tour or a competition, you should top up your energy stores days in advance with a carbohydrate-rich diet. Two to three hours before the start, eat mainly easily digestible carbohydrates (1-4 g/kg body weight). A high fat and protein intake immediately before exercise is unsuitable as it can delay digestion and thus reduce performance.
During the load
In order to conserve energy stores and avoid hunger pangs, it is important to consume readily available carbohydrates. During exercise, these are best absorbed by the body in liquid form. For racers, they are also necessary to maintain a high energy flow rate at high intensity. Depending on intensity, tolerance and climatic conditions, cyclists should consume 150-350 ml of a drink containing 6 per cent carbohydrate every 15 minutes. For basic endurance training, a pure electrolyte drink is sufficient; for interval training, additional carbohydrates should be included or gels consumed.
After the load
In the first two to four hours after intensive exercise, a combination of readily available carbohydrates (1.2-2 g/kg/h) and protein, especially in liquid form, helps with recovery. If there are several consecutive days of exertion (Transalp, stage races), at least 70 per cent of the energy intake should be covered by complex carbohydrates in order to completely replenish the glycogen stores. Tip: After intensive training, nothing beats a classic meal of potatoes with a fried egg.
Breakfast: Banana muffins
Ingredients for 6 muffins
- 2 medium-sized bananas
- 60 g rolled oats
- 4 tbsp ground almonds
- 2 tsp chia seeds
- 4 tbsp apple sauce
- 1 tsp baking powder
- 2 tsp cane sugar
- 2 tsp peanut butter
- 80 g raspberries
- (frozen or fresh)
Preparation: Mash the bananas with a fork and mix in a bowl with all the other ingredients (except the raspberries) to form a batter. Fold in the berries at the end. Pour the batter into the muffin moulds and place in a preheated oven (220 degrees). After 5 minutes, switch down to 190 degrees and bake for a further 15 minutes.
Lunch: Buddha bowl with roasted chickpeas
Ingredients for 2 people
- 100 g chicken breast
- 1 large sweet potato
- 100 g quinoa
- 3 dashes of oil for the pan
- 1 pinch of salt
- 1 avocado
- 100 g chickpeas (jar)
- 100 g spinach leaves
- To refine: sesame seeds, pine nuts or sprouted seeds
Preparation: Cook the quinoa according to the cooking instructions and leave to soak. Peel the sweet potato, cut into thin strips and fry in a pan with a little oil until golden brown. Fry the chickpeas with oil in the same pan. Keep both warm separately in the oven. Cut the chicken breast into pieces and also fry in the pan. Halve the avocado and cut the halves into fan-shaped slices. Wash the spinach and blanch briefly in salted water. Arrange all the ingredients in two bowls and garnish with sesame seeds or seeds.
Dinner: Roast potatoes with vegetables and feta
Ingredients for 4 people
- 200 g feta
- 250 g leek
- 500 g potatoes (waxy)
- 4 carrots
- 1 large onion
- 1 garlic clove
- 150 g breakfast bacon
- 2 tbsp olive oil
- 2 tablespoons clarified butter
- 200 g cherry tomatoes
PreparationPeel the potatoes and carrots and cut into small cubes. Cut the leek into rings. Peel and roughly chop the onion. Peel the garlic and cut into slices. Cut the bacon into strips. Heat the olive oil and clarified butter in a large frying pan or wok. Fry the bacon in it. Then add the onion, garlic, potatoes, carrots and leek, season with salt and pepper and fry, half-covered, for 15-20 minutes, turning occasionally. Stir in the feta pieces and tomatoes when serving.
