Before that
The main meal before a longer mountain bike tour or training session should be about two to four hours beforehand. If you need a small snack shortly beforehand, you should eat a carbohydrate-rich snack such as a banana or a slice of bread with peanut butter or honey.
Recipe tip for breakfast
- Oat flakes
- 200 ml milk of your choice
- 2 tablespoons poppy seeds
- some lemon zest (grated)
- Salt to taste
- 2 teaspoons honey
- a handful of blueberries
You can download the article "Fitter with biking" from BIKE 6/2021 as a PDF below. The article costs 1.99 euros.
Whilst
Your food intake should be orientated to your workload. For easy tours, carbohydrate intake is optional. At medium to high intensities over a period of 1-2 hours, cyclists should consume around 30 grams of carbohydrates per hour. An intake of 60-90 g/h is usually required over longer periods at high intensities.
Afterwards
After a tour, cyclists should consume carbohydrates to replenish the glycogen stores in their muscles and liver, as well as around 20 grams of protein to repair damaged muscle cells. The quick and easy alternative to a meal: a smoothie!
Recipe tip for a smoothie
- 1 measuring spoon of whey or vegan protein powder
- 1 banana
- 250 ml unsweetened, vegan milk alternative or water
- Frozen berries
- optional: 1 tablespoon of cocoa or maca powder if the protein is not flavoured
Recipe tip for a meal
- 1-2 boiled eggs
- Quinoa (quantities vary)
- half a tin of lentils or chickpeas
- 6 cherry tomatoes
- 1 carrot (grated)
- 1 beetroot (pre-cooked)
- 2-3 tablespoons extra virgin olive oil
- 1-2 tablespoons apple cider vinegar
- 1 handful of rocket leaves
- 50 g feta cheese
- Salt & pepper to taste
Boil the water in two separate pots for the eggs and quinoa. Put the eggs in one pot and cook for 6 minutes, put the quinoa in the other pot. Grate the carrot and beetroot, wash the rocket, chop the tomatoes and put everything in a large bowl. Once the quinoa is cooked, drain the water, leave to cool slightly and add to the bowl. Add the remaining ingredients, mix well and top with the boiled eggs.
You can download the article "Fitter with biking" from BIKE 6/2021 as a PDF below. The article costs 1.99 euros.
