Weekend. The weather is great. Don't waste any time now: Have breakfast and get out on the bike. Full of euphoria, you fly through the trails and don't even notice how time passes and your energy stores empty. And then suddenly you're there: hunger pangs, hypoglycaemia - the man with the hammer strikes. Typically, you have also left your emergency bar at home on these days. In this state of complete exhaustion, you feel like a starving Stone Age man in search of food - no matter what, the main thing is to eat!
Fortunately, there are plenty of alternatives to berries, roots and venison these days. Provided you have some spare change, bakeries, cafés, supermarkets, petrol stations and, last but not least, beer gardens are good places to go when you're feeling peckish. Some food will restore your sanity in no time at all. And, of course, you don't just have to stop off when you're in dire need. "Especially in summer, a scoop of ice cream is the perfect snack," says Julia Zichner, an ecotrophologist. But be careful: not all treats are equally suitable. While sweet, low-fat - i.e. high-carbohydrate - snacks are more likely to revitalise you when you're feeling peckish, a snack or a portion of cheese spaetzle can also be enjoyed after a successful tour to replenish your energy stores.
Basically, the time at which bikers stop for refreshments is crucial: When taking a break on the road, the most important thing is that the food provides energy and is easy to digest at the same time. "If I'm hoping for a quick energy boost from a snack, products with a high fat content are out of the question. The same applies to sweetened drinks and highly sugared or sticky bars," explains Zichner. The sports nutrition expert from the fooducation portal knows: "After a tour, the focus is more on optimal regeneration, which is why carbohydrate- and protein-rich foods and isotonic, non-alcoholic drinks should be prioritised. "In principle, the catering strategy depends on the duration and intensity of the tour. If you are mainly travelling at a higher heart rate, you will burn and consume more carbohydrates than fat and should primarily replenish these.
IN THE SUPERMARKET
In the supermarket you will find a full range of food and drinks. For bikers, the fruit department is particularly worth a look.
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Fruit / oat bar: You can find them in every discounter and bikers can choose from a number of varieties. High-quality fruit bars usually consist of various dried fruits that contain lots of natural carbohydrates (long-lasting energy) and little fat. Oat or cereal bars are also a very good choice.
Fruit: Bananas, apples and oranges are particularly suitable fruits for bikers to quickly and sustainably refuel with energy. Carbohydrates provide the necessary energy, while water, vitamins and minerals compensate for mineral deficiencies caused by perspiration. Also good for carrying in your jersey pocket.
Biscuits: Biscuits with a high cereal content are the best choice for topping up your energy reserves. They provide quickly available carbohydrates. Bikers should avoid varieties with cream or chocolate fillings.
MINUS
Soft drinks: Whether cola, lemonade or energy drink, they all have a very high sugar content. However, bikers should stay away from these drinks if they are feeling peckish, as they drive up blood sugar levels
rapidly and the energy quickly dissipates. Such drinks also cause temporary dehydration of the body.
Chips: The party snack hit is not a good choice for snacking or after the tour. Although crisps also provide carbohydrates, they also contain huge amounts of fat (lots of saturated fatty acids) and salt. The latter in particular can deprive the body of important fluids and lead to muscle cramps.
IN THE BIERGARTEN
Soft drinks: Whether cola, lemonade or energy drink, they all have a very high sugar content. However, bikers should stay away from these drinks if they are feeling peckish, as they drive up blood sugar levels
rapidly and the energy quickly dissipates. Such drinks also cause temporary dehydration of the body.
Chips: The party snack hit is not a good choice for snacking or after the tour. Although crisps also provide carbohydrates, they also contain huge amounts of fat (lots of saturated fatty acids) and salt. The latter in particular can deprive the body of important fluids and lead to muscle cramps.
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Non-alcoholic wheat beer or shandy: Both drinks in the non-alcoholic version are very suitable during and after the tour. They are isotonic - meaning they can be quickly absorbed by the body - and nutritious. In addition to carbohydrates as an important source of energy for travelling, they also contain minerals as well as vitamins B12, B6 and folic acid.
Snack platter: Suitable both during and after the tour. Bread provides important carbohydrates, while sausage and cheese provide proteins and fats. If possible, bikers should opt for hard cheese and lean ham during a stopover so as not to put too much strain on the digestive system.
Liver dumpling soup: A clear soup with a side of bread is a very good and easily digestible source of energy on the go. It also provides important nutrients and minerals that are lost through sweating.
lost through sweating. At the same time, the soup helps to rebalance fluid levels.
Salad plate: Good meal for a stopover. High nutrient density: lots of vitamins and minerals. Bread or baguette as a side dish provide important carbohydrates for the rest of the journey.
MINUS
Currywurst with chips: Bikers should leave this classic to the Cologne crime scene detectives Ballauf/Schenk. Whether during or after the tour - this combination is unsuitable. High in fat (chips), protein (sausage) and low in carbohydrates. Difficult to digest and lots of useless energy that is more likely to end up on your hips.
Cheese spaetzle: The spaetzle itself provides plenty of carbohydrates, the right fuel for bikers, and is easy to digest. Unfortunately, cheese is usually heavy on the stomach because it consists mainly of fat and protein. That's why you should opt for spaetzle with sauce when you're out and about.
Roast with dumpling: Roast meat provides important proteins that contribute to regeneration. However, depending on the type of meat, it is also quite fatty (saturated fatty acids). A lean sauerbraten is therefore more suitable than a marbled pork roast. The dumpling consists mainly of potatoes and starch and provides a lot of carbohydrates. The dish is also a very good source of potassium! But: more suitable as a sumptuous final meal after the tour.
IN THE BAKERY
Most products from the bakery provide important carbohydrates for bikers. But not everything is equally suitable.
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Coffee and cake: Fruit and sponge cakes are a very good treat because they are rich in carbohydrates. In combination with a coffee, which - thanks to the caffeine it contains - increases concentration, a great snack for a break.
Bread and rolls: Whether on their own or as filled rolls or sandwiches, the baked goods are a good snack for bikers. Wholemeal varieties in particular provide long-lasting energy. White flour products, on the other hand, are more useful for quickly replenishing energy stores.
Espresso or latte? During the tour, a (double) espresso is the ideal choice - if you like, you can also add sugar to increase the energy kick. At the end of the day, milk drinks such as cappuccino, latte macchiato and the like are ideal, as milk provides important protein for regeneration.
MINUS
Cream cake / puff pastry: It's usually these nasty, delicious pastries that catch the eye. But hands off! Due to their very high fat content, both cakes and puff pastries are like a stone in the stomach and are therefore not suitable for rest stops. As a reward at the end of the tour, bikers are allowed to indulge.
ON THE SIDE OF THE ROAD
Forgotten change? Supermarket closed? No petrol station in sight? Then you still don't have to starve. There are alternatives along the way.
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Fruit: Orchard meadows with apples, pears, cherries, plums etc. are a great place to rest and eat. Carbohydrates from fructose provide the necessary energy. Water, vitamins and minerals are on top. Berries are also great. But: If they are not wild fruit, the owner / farmer must be asked.
Pharmacy: Pharmacies also sell fruit bars and isotonic drink powders for athletes.
If you don't have any money to hand despite having hypoglycaemia: Free glucose samples are usually available on request.
Ice cream parlour: The summer classic! Due to its high sugar content, ice cream contains a lot of quickly available carbohydrates, and cream ice cream also contains fat. If you want to avoid this, it's better to opt for sorbet flavours. Caution: Excessive consumption can lead to hypothermia of the stomach wall!
MINUS
Farm / milk filling station: Milk is not a drink, but a food. It is difficult to digest and takes a long time to digest. Bikers should drink milk and milk drinks after the tour. The high biological value supports regeneration.
AT THE TANKE
Petrol stations have two major advantages: They are available nationwide and many are also open at weekends.
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Salted pretzels: Whether as a classic, fresh pretzel or as a crispy pretzel in the snack version, salted pretzels are a good, low-fat source of energy when stopping for a snack thanks to their high carbohydrate content. The salt also supports the mineral balance.
Gummy bears: Fruit gums are an option as a snack during breaks, as they contain hardly any fat but lots of carbohydrates. However, bikers should also drink enough fluids. On multi-day tours, they are ideal for topping up glycogen stores in the evening.
Kefir, buttermilk, whey: These "milk derivatives" are a great source of energy on their own, or even better, with a fruit component as fruit whey. They are easy to digest and provide quick energy thanks to the carbohydrates and sugar they contain.
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Bockwurst with bread roll: This is more of a strain on the stomach and the body - both during and after the tour. The meal contains too much fat and too few carbohydrates. Better: a sandwich with cheese or bread.
Chocolate bar: Snickers, Mars, Bounty, Lion etc. provide quickly available energy and help with hunger pangs. However, the short-chain carbohydrates do not last long. What's more, such bars also contain a high proportion of hydrogenated, unhealthy fats. OK as an emergency snack, but nothing more.
Interview with Günter Wagner, Oecotrophologist, German Institute for Sports Nutrition, Bad Nauheim
"A balanced diet in everyday life is the basis of every successful, long bike tour."
What are the essentials of a snack on tour, and what are the no-gos?
They should be easily digestible and not burden the gastrointestinal tract. Easily accessible carbohydrates are a quick source of energy. The snack should also not be too rich. No-gos are very greasy and excessively large meals during the break.
What about the typical Radler or wheat beer?
In the non-alcoholic version, both provide easily accessible carbohydrates and vitamin B12, which can reduce tiredness and fatigue. The carbon dioxide shortens the time it stays in the stomach, which speeds up the absorption of water and nutrients.
What do you think of energy bars and gels?
They offer practical and quick handling for refuelling. They are also easy to digest and perfectly tailored to the needs of bikers on a long tour.
What should bikers look out for on longer tours?
Glycogen stores should be sufficiently filled, i.e. regeneration phases should be observed in advance and attention should be paid to the supply of carbohydrates and potassium. This also includes the intake of minerals and vitamins such as B vitamins, zinc, magnesium, calcium, etc., which play an important role in sport and energy metabolism.
What influence does breakfast have on a long bike tour?
A balanced diet in everyday life is the basis of every successful, long bike tour. Breakfast is just as important as adequate snacks during breaks so that the body can recharge its batteries or is well prepared.
You can find this article in BIKE 6/2019. You can read the entire digital edition in the BIKE app (iTunes and Google Play) or the print edition in the DK shop reorder - while stocks last:
