Eat right before the race: Carboloading recipes - Carboloading: Simple recipes for racing cyclists
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· 14.09.2020
Anyone who carbo-loads before a race will probably have tried almost every type of pasta. However, you don't necessarily have to reach for pasta to top up your body's energy stores with carbohydrates. Other products such as wheat semolina, rice or lentils are also real carbohydrate boosters. Three recipes for quick and easy home-cooking:
Polenta and tomato casserole
The ingredients
- 125 grams polenta
- 500 millilitres of soup
- 1 tsp olive oil
- 2 tomatoes (200 g) or ½ tin of diced tomatoes
- Tomato paste to taste
- 10 grams grated parmesan
- Italian herbs (basil, marjoram, thyme)
- If required: up to 50 grams of maltodextrin
The preparation
If maltodextrin is used, it must first be dissolved in the cold soup. Bring the soup to the boil and pour in the cornflour, stirring constantly. Bring to the boil briefly and leave to swell on a low heat, stirring several times. Brush a non-stick frying pan with oil and heat up. Dice the tomatoes and chop the herbs. Set half of the herbs aside. Add the tomatoes and herbs to the pan and simmer for approx. 5 mins. Add the tomato purée to round off.
Brush the casserole dish with the rest of the oil, pour in the hot polenta mixture and spread with a cake server. Pour over the tomato sauce and sprinkle with Parmesan cheese. Bake in the oven at 200 degrees until the Parmesan is lightly browned. The casserole can be spooned out of the baking dish when warm. When cold, the casserole can be sliced.
Carbs
Carbohydrate content of 100 grams, calculated on the entire casserole dish, with maltodextrin even 150 grams.
Carrot cake
The ingredients
For the dough:
- 225 g normal wheat flour (type 405)
- 150 g wholemeal wheat flour
- 1 packet of baking powder
- 200 grams sugar
- 2 eggs
- 2 tablespoons rapeseed oil
- 125 millilitres of 1.5 % fat milk
- 100 grams of apple sauce
- 350 gram carrots
- Cinnamon, nutmeg
For the frosting:
- 130 g cream cheese 0.2 % fat
- 45 grams icing sugar
- Juice of half a small lemon
The preparation
Preheat the oven to 180°C top and bottom heat. Mix the flour, baking powder, sugar and spices well in a large bowl. In another bowl, whisk together the eggs, oil, milk and apple sauce and then stir into the flour mixture. Wash and peel the carrots, grate coarsely and fold into the batter. Pour the batter into a lightly greased loaf tin sprinkled with fine breadcrumbs and bake for approx. 70 minutes. The cake is ready when a wooden stick or knife inserted into the cake no longer sticks. Leave the cake to cool in the tin.
For the frosting, mix the cream cheese, icing sugar and lemon juice. Gradually add the lemon juice. Make sure that the frosting does not become too runny. Place the cooled cake on a large wooden board and spread the frosting over the cake with a spoon. Leave to cool. The frosting will then set wonderfully and will not liquefy even at room temperature.
Carbs
High carbohydrate content of 35 grams per piece (95 grams). Only three grams of fat, plus 5 grams of protein and 2 grams of fibre. A welcome change when you're on the go!
Cinnamon bun
The ingredients
- 1 ready-made pizza dough (approx. 400 g) or the same amount of homemade yeast dough
- 2 tablespoons butter
- 100 grams of sugar
- Cinnamon
The preparation
Preheat the oven to 180°C top and bottom heat. Roll out the ready-made pizza dough. Mix the sugar, cinnamon and melted butter. Spread evenly over the dough with a small spoon. Leave about 1 cm of the edge so that the mixture does not trickle out when rolling up. Then roll up the dough tightly from the shorter side so that not too much air is rolled in. Before baking, cut into 12 equal pieces with a sharp knife. The best way to do this is to first divide the roll in the centre. Then cut each half in half again and cut three equal pieces from each of the quartered rolls.
Place the cinnamon rolls, cut sides up, on the baking tray lined with baking paper. Leave space between the rolls. Because they will still rise! Bake for about 15 minutes until the snails are light brown.
Carbs
24 grams of carbohydrate per 45 gram snail - a carb-loading bomb! Also good: only four grams of fat, plus 3 grams of protein and 0.6 grams of fibre. Also suitable as a snack while travelling, as the snails can be easily packed and transported in any jersey pocket.
You can find even more sports recipes from the two nutritionists Sabine Bisovsky and Eva Unterberger, who created the tomato and polenta casserole exclusively for TOUR, at essentials.at. Oh up topathleat.de you will find lots of further information about sports nutrition from Dr Claudia Osterkamp-Baerens.
