Nutrition guide for cyclists: Meal plan - The perfect meal plan for road cyclists

The top priority for the menu: It has to taste good - otherwise you won't follow the instructions! Pay attention to what you eat and when, as different nutrients are important depending on the time of day.

Before training, you should top up your energy stores with carbohydrates and drink plenty of water. Important for the electrolyte balance: vitamins, minerals and phytochemicals from fruit and vegetables. If you train for longer than 90 minutes, you should regularly eat easily digestible carbohydrate-containing snacks during the journey so that your muscles are constantly supplied with energy.

After training, the focus is on rapid regeneration, with carbohydrates replenishing energy stores and proteins helping to build muscle. The following applies: the more intensive the training, the more carbohydrates you need to refuel. On days without training, you can also treat yourself to something: chips, fatty meat and alcohol are also allowed - but everything in moderation!

4 hours before trainingShortly before intensive activity and generally after training/competition During training/competition Ideal nutrition for cyclistsPulses (beans, peas, peanuts, lentils), white meat (chicken, turkey), fish (pike, perch), walnuts, walnut oil, rapeseed oil, olive oil, linseed oil, fruit, vegetables, salad, wholemeal products (pasta, rice, bread), dairy products, yoghurt, Quark, banana, oatmeal, bread rolls, jam, pasta, rice pudding, non-alcoholic beer, chocolate milk, jacket potato, mineral-rich mineral water, other fruit depending on individual tolerance (isotonic) Sports drinks, juice spritzers

with an appropriate sodium content, carbohydrate bars and gelsbetter leave outSoft drinks, chocolate, biscuits, snacks (crisps, flips), deep-fried products, white flour rolls, jam, honey, wholemeal products, vegetables, pulses,

Nuts, meat and fish, alcohol Wholemeal products, vegetables, pulses, meat and fish, alcohol, low-sodium drinks

The comprehensive nutrition guide for road cyclists including Recipes is part two of our three-part fitness series, which began with TOUR 2/19. In TOUR 3/19, we also show what you need to pay particular attention to when it comes to nutrition on race day and what tips and tricks the German cycling pros use to feed themselves. Plus: everything you need to know about carboloading, regeneration through nutrition and the race schedule.

Part 1 of our series in TOUR 1/19 provides an overview of the most important bike fitting questions. From the saddle shape, kick plates and crank length to the ideal workout for the right riding position and the optimum setting for your road bike - our bike fitting for beginners answers all the important questions. Finally, in the third part you will learn Everything about driving technique. Our technique videos will guide you step by step through the sometimes hectic riding in the peloton so that you are well prepared for the next everyman race.