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Prof Vormann, you say that supplements are useful for amateur athletes. There are renowned experts, for example from the Cologne Sports University, who deny this. How does such a contradiction arise among experts?
I believe that athletes definitely need that. We are also talking here about passionate recreational athletes who practise their sport intensively. There are good current studies that clearly show, for example, that there is a need for magnesium. (2019: Journal of the American College of Nutrition) So some of these are new findings. There are studies that show that people with low magnesium levels have a higher risk of muscle injuries than people with better magnesium levels. In addition, a good magnesium level improves the energy status of the cells - what the athlete needs and what determines whether performance can be increased.
Why the contradiction?
That is difficult to say. It also leaves me speechless that some of my colleagues don't read these studies properly. Because they are clear.
Many of these studies carry out these tests on top athletes, perhaps an amateur athlete does not need this "icing on the cake".
I see it differently. At least for those who do their sport several times a week and sometimes intensively. In short: I admit that reading these studies and interpreting the values correctly requires a certain amount of expertise, and once you have this, you come to the conclusion that supplementation is beneficial here.
We have talked about magnesium, what else is useful to supplement?
Cycling is all about endurance. Creatine is therefore not necessary. This is primarily about energy supply, i.e. nutrition during sport. However, in order for this to be realised efficiently and sufficiently, micronutrients are needed. This means: vitamins, minerals, trace elements, i.e. a multivitamin preparation. By the way: Magnesium should be taken after sport, 300 to 600 milligrams per day.
Isn't that possible with a balanced diet?
One does not exclude the other. A healthy, balanced diet is the basic requirement, but most athletes are aware of this anyway. By the way: Vitamin D tablets make sense, but only in winter. Cyclists in particular spend enough time outdoors during the rest of the year, where vitamin D can be produced in the skin not only when the sun is shining. Women (reason: blood loss during menstruation) should take additional iron, especially if they eat a vegetarian diet - this applies almost without exception. Vegans should also supplement with vitamin B12.
What should I bear in mind with such tablets, be they magnesium, iron, vitamin D or multivitamin tablets? Tablets from the drugstore or pharmacy?
The commercially available products are well tested. The preparations from the drugstore are effective, those from the pharmacy are often of better quality, but are also much more expensive. I would advise against products from the Internet. The products are often not tested.
Is it possible to overdose on such food supplements?
Yes, definitely. Many products state the daily requirement as a percentage on the packaging. Athletes need a little more, but absorb it through their diet.
In the case of magnesium, the consequences of an overdose are rather harmless or noticeable. With vitamin D, the consequences can be more serious, for example in the form of changes to the bones. I recommend taking tablets containing 10,000 units once a week - only in winter. And you shouldn't overdose on iron either. Incidentally, anyone who cannot tolerate the latter should switch to iron tablets from another manufacturer.
Products with lots of protein are hip but also useful for me as a cyclist?
No, not really. An additional protein intake makes sense for strength athletes, but is not necessary for cyclists. Here, the requirement is sufficiently covered by the normal diet. Incidentally, strength athletes who take in additional protein should definitely also eat an alkaline diet. So salad, vegetables etc.
There are many nutritional myths, which one are you surprised has lasted so long?
For example, that fat is bad. That is wrong. Fat is excellent for sports in particular. However, the metabolism has to get used to it. This means that if you mainly rely on carbohydrates (e.g. pasta), you have to slowly get used to a high-fat diet. I know triathletes who are happy about every lard sandwich, although they tend to cut the bread thinly and put a lot of lard on it.
Interesting, can you think of another myth?
Coffee is healthy. You could almost say that no coffee is unhealthy. It's full of healthy ingredients. Four to five cups are completely harmless. However, if you can't fall asleep in the evening, you should reduce your consumption or not drink coffee too late in the day.
What about sugar? It is demonised. And rightly so?
Sugar is a problem if I don't get enough exercise. For athletes, on the other hand, sugar is not so bad. On the contrary, it is actually necessary during exercise.
Is there good and bad sugar? There is sugar in bananas too, but they have a good image.
A banana provides energy for longer, but not as intensively. A cola, on the other hand, is converted directly into energy, but does not last as long. It also raises blood sugar levels. This means that if I reach my limits during my bike ride and need energy quickly, I'm better off reaching for a cola, otherwise I'm more likely to go for a banana, which is more sustainable.
Energy suppliers
Bikers need sufficient energy during exercise. These power packs guarantee the necessary power.
When it can taste good
Bars are easier to digest. The energy is released more slowly, which leads to a more even energy supply over a longer period of time. They contain a mixture of carbohydrates, proteins, fats and fibre. A classic is the Clif Bar, which is available in various flavours. Price. 2,25 €.
When time is of the essence
Gels are used when things need to happen quickly, usually during exercise. They contain readily available carbohydrates that enter the bloodstream quickly. This means that the energy is metabolised more quickly. Disadvantage: The energy boost does not last as long. In addition, gels are considered less stomach-friendly if consumed frequently. E.g. the Original gel from Powerbar. Price: 9,95 € (4 pieces).
If it has to be natural
The banana is considered a saviour in many respects. For athletes, it is a stomach-friendly and inexpensive alternative to gels and bars. The banana contains many quickly available carbohydrates. They are also rich in vitamins. Disadvantage: Bananas do not provide as much energy as bars or gels. Price: € 0.60.
More about the right nutrition for mountain bikers:
Laurin Lehner
Editor
