Banana - not in the marathon
No other fruit is more associated with biking than the banana. It is considered a practical source of energy on the go and is indispensable at any refreshment station. However, bananas actually only have a low energy density, but are high in fibre. This makes it unsuitable for intensive exercise, such as bike marathons or difficult tours.
Magnesium for cramps?
There is still a persistent myth that muscle cramps during exercise are a sign of magnesium deficiency. This has not been clearly proven! The most common causes of muscle cramps are a lack of fluids and a deficiency of the electrolytes potassium, sodium, magnesium and calcium as well as vitamins B and D. As a lot of sodium in particular is lost through sweat, cyclists should consume at least 800 milligrams of sodium per litre of water during intensive tours or high temperatures.
Chicory helps to digest fat
Bitter substances promote salivation and improve the production of gastric juice. Natural bitter substances, such as those found in chicory, radicchio, grapefruit or spices such as turmeric or cinnamon, increase the production of bile and thus facilitate the digestion of fat. They also stimulate bowel movements and strengthen the body's defences. Bitter substances can also help with weight loss: They stimulate the pancreas to produce insulin, which improves and speeds up digestion. The feeling of hunger is reduced.
Cold potatoes
If rice, pasta or potatoes are left to cool after cooking, the structure of the carbohydrates they contain changes. The proportion of resistant starch, which cannot be completely broken down during the digestive process, increases. And these indigestible carbohydrates now act like fibre in the digestive tract. They serve as food for the bacteria in the large intestine and should therefore contribute to a healthy intestinal flora and thus to an improved immune system. In terms of energy, the resistant starch also leads to a reduced breakdown of carbohydrates and thus to a longer release of energy, which reduces the rise in blood sugar levels.
Heat lectins
Peas, beans, lentils, but also cashews and peanuts as well as nightshade plants such as tomatoes and aubergines contain lectins. These are proteins found in plants that bind to carbohydrate structures in the intestine or blood and can trigger inflammation. This can result in intestinal problems. However, most lectins are destroyed by cooking. Exception: The lectin in wheat is particularly heat-stable.
Butter is better than its reputation
Medium-chain triglycerides (MCTs) are fatty acids of medium chain length found in butter, palm oil and coconut oil. Compared to long-chain fatty acids, they can be broken down more quickly by the body, absorbed and transported to the liver. MCTs are therefore also utilised at an early stage for energy production in the muscles. MCTs are also said to have a positive influence on body weight and body fat mass.
Beetroot booster
Beetroot juice is said to dilate the blood vessels, improve aerobic performance and accelerate regeneration. Even though these effects have been well proven, they are only seen in moderately trained people. But caution is also advised: According to studies, the optimum effects occur at a nitrate dose that is already categorised as carcinogenic!
To bed with cherries
Sour cherries are rich in antioxidants and anti-inflammatory substances. An American study was able to prove that athletes who drank cherry juice diluted with apple juice three days before and four days after exercise showed significantly higher performance and less muscle pain than a parallel placebo group. Sore muscles, for example, healed 24 hours earlier. In addition, the melatonin also contained in cherries helps people to fall asleep, especially after particularly intensive training days.
