After long rides or after a competition, cyclists need two things above all: protein and carbohydrates - preferably as quickly as possible. "The body needs energy at the latest 30 minutes after exercise in order to regenerate properly," says nutritionist Claudia Eder, who worked for Team Bora for two years. "Carbohydrates replenish the glycogen stores in the muscles - the body is prepared for exertion again." The amino acids contained in protein help the muscles to recover from exertion. Meals with two thirds carbohydrates and one third protein are ideal after sport. Fat, on the other hand, is then needed less. Our four quick recipes have been selected accordingly:
BANANA MILK - Preparation time: 3 minutes
Ingredients:
- 1 banana
- 200 ml milk (1.5 % fat)
Peel and chop the banana and blend with the milk using a hand blender. Works just as well with strawberries. Energy content approx. 200 kcal
CHICKPEAS COUSCOUS - Preparation time: 15 minutes
Ingredients:
- 150 g couscous
- 250 g carrots
- 100 g chickpeas (tin)
- 1 onion
- 30 g cashew nuts or nuts
- 300 ml vegetable stock
- 2 tsp tomato purée
- 1 tsp honey
Chop the carrots and onion and sauté. Briefly add the tomato purée and honey, season. Pour in the vegetable stock, cover and cook for five minutes. Stir in the tinned chickpeas and couscous and leave to soak for five minutes with the hob switched off. Add chopped cashews or nuts to taste. Energy content approx. 900 kcal
WHOLE GRAIN BREAD WITH EGG AND AVOCADO - Preparation time: 8 minutes
ZUTANTS:
- 2 slices of wholemeal bread
- 2 eggs
- 1 avocado
Cut the avocado into thin slices and spread on the bread. Prepare the fried eggs and place on the slices of bread with the avocado. Season the whole thing. Energy content approx. 800 kcal
ROCKET-FETA PASTA - Preparation time: 15 minutes
INGREDIENTS:
- 200 g pasta (penne or fusilli)
- 100 g cherry tomatoes
- 100 g rocket salad
- 200 g feta cheese
- 50 g pine nuts
- olive oil
Cook the pasta and toast the pine nuts. Wash and quarter the tomatoes. Heat the oil in a pan and fry the pasta, pine nuts, tomatoes and rocket. Finally, crumble the feta over the top. Energy content approx. 1,400 kcal
The comprehensive nutrition guide for road cyclists including Meal plan for racing cyclists is part two of our three-part fitness series, which began with TOUR 2/19. In TOUR 3/19, we also show you 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 eat. 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 riding 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.
To coincide with the series, the Fitmacher short subscription offer is available until 1 April. You will receive 3 issues for only 12 euros instead of 16.50 euros. You can start with the next issue or choose an earlier starting issue. On top of that, you will receive a gift, e.g. the book "Train like the cycling pros" (price 29.90 euros) or
the Ergon road bike fitting box (price 29.95 euros). You also have the chance to win a starter package for a team of two at the TOUR TRANSALP (redeemable in 2019 or 2020), which we are giving away exclusively to those who order the Fitmacher short subscription.
