The taboo subject of indulgence and sport: How much fat, sugar and alcohol can athletes indulge in?
Anyone who moves burns energy - plus or minus 600 calories per hour when cycling. So it doesn't matter what ends up on your plate after the tour. Doesn't it? As is so often the case, it depends. It depends on what you want your diet to achieve. If you want to lose weight, you have to pay attention to different factors than someone who wants to build muscle or optimise their performance. And even those who simply want to have fun in the saddle sometimes ask themselves: Is that second piece of cake for dessert or that glass of wine after the tour still enjoyment or already negligence in terms of training effect?
Prof Dr Karsten Köhler, Head of the Chair of Exercise, Nutrition and Health at the Department of Health and Sport Sciences at the Technical University of Munich, advises common sense when it comes to nutrition. "Mountain bikers and other endurance athletes don't get a culinary free pass, but they can (and must) tend to allow themselves more than non-athletes." This is mainly due to their higher metabolic activity. Mountain bikers burn more calories through sporting activity and are therefore able to process more of the energy they consume. That means you can sometimes indulge in a little sin. But is it possible to sin "properly" when it comes to sugar, fat and alcohol?
Sugar: fuel or poison
First of all, sugar is nothing more than a carbohydrate. The body processes long-chain carbohydrates such as pasta or wholemeal products more slowly, while short-chain carbohydrates, for example in the form of sweets or sports gels, go straight into the bloodstream. Our muscles and brain use sugar as fuel. When the body is active, it needs more energy. It gets this (also) from the sugar stores in the muscles and liver. As these are limited, we have to supply energy, for example in the form of gels or sports drinks, in order to maintain performance.
It is okay and even necessary to consume readily available sugar during physical activity: This is because the level of the sugar-regulating hormone insulin drops during exercise, making it easier to transport sugar into the cells. That's why it's "different if I drink a Coke at the refreshment station of a cycling marathon than if I sit on the couch and haven't exercised for the last few days and weeks," says Köhler. When consumed inactive, sugar causes blood sugar and insulin to rise and then drop sharply shortly afterwards: The sugar is converted into fat, the cravings kick in and we eat too much and often too unhealthily. With consequences such as obesity or diabetes. Remember: sugar is not an essential nutrient, we can survive without it. However, it is an effective source of energy for constant endurance performance.
Fat: energy source or fattening agent?
Fat has a high energy density. At nine kilocalories per gram, it provides more than twice as much as carbohydrates or protein, which in the past earned it the reputation of being a fattening agent. In fact, the body can store fat almost indefinitely - and body fullness increases accordingly. But not all fat is the same. There are healthy and less healthy fats. "We now know that unsaturated fatty acids from plant sources are far better for the body than saturated fatty acids, which are mainly found in animal products," says nutrition expert Karsten Köhler. Polyunsaturated fatty acids (omega 3 and 6) from fatty sea fish, vegetable oil or nuts in particular have been proven to have a positive effect on health and support recovery after intensive exercise. And: "A spoonful of olive oil in your salad won't make you fat, so you shouldn't skip it," says Karsten Köhler. "But the mayonnaise on your fries will - and preferably the fries too." This is because the fats in fast food and the like can increase the risk of cardiovascular disease and other health problems such as obesity, bowel disease and diabetes.
Alcohol: enjoyable or dangerous?
First of all: alcohol is never harmless. Not even in small quantities. In August 2024, the German Nutrition Society changed its recommendation to this effect, stating that there is "no risk-free amount for safe consumption". For mountain bikers and other athletes, alcohol inhibits regeneration and has a dehydrating effect, making muscle cramps more likely and possibly prolonging the recovery phase after training or a competition. Nutritionist Karsten Köhler advises: "In principle, athletes shouldn't drink alcohol at all. But if they decide to do so, they need to be aware of the consequences. Of course you can say: 'I'll have a glass now', but it has to be an informed decision."
Jan Timmermann
Editor
