Question from B. Hallmann: I've put on a few kilos over the winter, which I want to get rid of sustainably. I cycle around 5,000 kilometres a year, mostly in the evening. Now I've heard that in order to lose weight, you should eat as little or no carbohydrates as possible in the evening. Is that true? And if so, what should I eat in the evening after my bike training to replenish my energy stores without putting on weight?
The expert advice: To lose weight, you should only ever consume fewer calories than your body actually needs, but at least 500 kilocalories per day. It is generally advisable to limit your carbohydrate intake ("low carb") and mainly consume carbohydrates with a low to medium glycaemic index (GI). However, carbohydrates with a high GI are also needed around intensive exercise: around one gram of carbohydrate per kilogramme of body weight and around 15 to 20 grams of protein in the first hour after training. If you eat too little protein, degradation processes will occur in the immune system and in the muscles, which will impair your ability to recover. The time of intake and the combination of carbohydrates and protein can be decisive for training success and weight loss: For low to medium intensity endurance units, you should completely avoid carbohydrates, whether in drinks or solid foods, three hours before and up to two hours after training. A protein-rich meal is recommended to combat hunger - made from quark or soya, with meat, fish or egg and vegetables or salad. Protein fills you up for a long time and can help burn fat at night. However, this does not fulfil the desire to "replenish energy stores". A clear distinction must be made here between weight reduction and improved performance.
