"The truth rests at the bottom of the cooking pot", the famous chef Paul Bocuse is said to have once said. Even if he probably didn't have any cyclists in mind when he said this, he still hit the nail on the head. Because where there is no sensible everyday nutrition, there is no consistent performance on the bike. In relation to an endurance sport such as road cycling, "sensible" means the same as for all people when it comes to everyday nutrition: An adequate supply of macro and micronutrients must be ensured. Macronutrients are carbohydrates, protein and fat. Micronutrients include vitamins and minerals such as selenium, iodine, potassium, calcium, magnesium and iron. Firstly, there is no one healthy diet for everyone. What actually works and is good for everyday nutrition always depends on the individual person.
Due to food allergies alone (e.g. peanuts, seafood), intolerances (gluten, lactose, fructose) or ethical convictions (not eating animal products), some foods are not suitable for certain people from the outset. The body also does not always absorb energy and nutrients from the same product in the same way or sometimes processes them differently. What does exist, however, are general nutritional principles and a scientific consensus on what daily food choices can be considered a balanced diet in everyday life. "The recommendations of the German Nutrition Society are a good starting point," says former professional triathlete Christian Kramer, who now coaches athletes full-time in matters of training and nutrition. As cyclists have a higher need for energy and certain nutrients due to their physical activity, the nutrition pyramid of the Swiss Sports Nutrition Society (SSNS) is also a good guide. This is tailored to athletes who train for five hours or more per week.
Healthy for cyclists: macronutrients
The most important characteristic of a healthy diet is that it is varied. This is the only way to ensure that the body is supplied with everything it needs to stay healthy and efficient. Unlike micronutrients, some of which the body can produce itself, we need to obtain the macronutrients carbohydrates, fat and protein from our diet.
Carbohydrates
They are the body's most important source of energy. Around 50 to 55 per cent of total daily calories should come from carbohydrates. This means an average of around 230 grams per day for women and 300 grams for men with a predominantly sedentary lifestyle and corresponds to around 100 grams of rice, a wheat roll with jam and a portion of porridge with honey, sliced banana and peanut butter.
For endurance athletes, it may be a little more depending on weight and activity level: one additional portion of vegetables, fruit, wholemeal products and pulses per training session and day. As a guideline, one portion is roughly equivalent to a handful. Such long-chain carbohydrates from wholegrains and vegetables are beneficial in everyday life. The body must first break down their complex structure so that it can store the carbohydrates as glucose in the liver or muscles and use them as energy sources. This keeps blood sugar levels relatively constant. This means that the likelihood of food cravings is reduced.
Protein
The body needs protein in the form of amino acids for many vital processes. It is a kind of building material for the body and is involved in building muscles, cartilage and bones, among other things. Protein also plays a role in metabolism and stabilises the immune system. At 1 gram per day and kilogram of body weight, endurance athletes can eat slightly more protein than inactive people (0.8 grams). This is because protein supports the adaptation processes after training. Around 20 per cent of your daily energy intake should consist of protein. However, there are differences in quality here. The body can best utilise "complete" proteins with a high proportion of vital amino acids and a high biological value. This is a value that indicates how much of the supplied protein the body can actually utilise. In general, we can process animal proteins such as dairy products or meat better, as they are more similar in structure to human proteins. However, animal protein sources usually also contain a lot of fat. Good sources of plant-based protein include pulses and soya products such as tofu and tempeh. They also provide a lot of digestive, filling fibre. It is therefore best for cyclists to combine as many different sources of protein as possible, for example eggs with potatoes or chickpea salad with feta.
Fats
For a long time, fat was considered a fattening agent. However, it is a virtually inexhaustible source of energy for cyclists, especially during long, steady efforts. The body also needs it in order to break down certain fat-soluble vitamins - A, D, E and K. Nutritional science distinguishes between "good", heart-healthy fats. These are the unsaturated fatty acids omega 3 (in salmon, herring, mackerel, linseed) and omega 6 (in vegetable oils or nuts). Saturated fatty acids such as those found in butter, crisps or fried foods are considered "bad" fats and risk factors for cardiovascular disease. Accordingly, bad fats should be consumed as rarely as possible, while good fats should enter the cyclist's stomach several times a day. The basis for this is two portions (equivalent to 2 to 3 coffee spoons) of vegetable oil. This can be rapeseed or olive oil, sunflower or pumpkin seed oil. Add a portion of nuts (approx. 20-30 grams). You can have one more portion per hour of activity. Plus 150 grams of oily fish twice a week.
Small but mighty: micronutrients
Micronutrients are responsible for bodily functions such as muscle function, haematopoiesis and the immune system. They include water- and fat-soluble vitamins, minerals, trace elements and some amino and fatty acids. Many micronutrients are vital or essential. If the body cannot produce them itself, we have to obtain them from food. It is true that we usually only need a few milligrams or micrograms of micronutrients. But if they are missing, the body quickly gets out of step. A tip from Christian Kramer: "If it looks colourful on the plate, i.e. you combine different types of vegetables, you've already done a lot right." The following micronutrients are particularly important for cyclists:
B vitamins
Among other things, they are involved in various metabolic processes. Vitamin B12 also helps with the formation of red blood cells. A process that improves the transport of oxygen through the blood and therefore athletic performance. Good sources of B vitamins are pulses, nuts and muscle meat. Caution: As plant-based foods contain hardly any vitamin B12, vegans must supplement it. "Have a blood count done regularly to detect a deficiency at an early stage," recommends Christian Kramer.
Vitamin D
makes muscles strong, bones healthy and the immune system strong. The body produces 80 to 90 per cent of it itself with the help of sunlight. But it is also found in oysters, herring, Emmental cheese and Gouda.
Iron
Among other things, the trace element binds the inhaled oxygen in the blood and transports it to the organs. Among other things, this is important for good performance on the bike. Iron is found in foods such as liver sausage, veal, wholemeal bread and nuts, especially pistachios.
Iodine
The body needs iodine to build up certain thyroid hormones that are involved in bone formation or energy metabolism. Iodine is found in foods such as milk (products) or sea fish - and of course iodised table salt.
Calcium
Among other things, the mineral is involved in blood clotting, bone metabolism and the transmission of stimuli in nerve cells. Milk and dairy products provide plenty of it, as do vegetables such as kale, broccoli and rocket or hazelnuts and Brazil nuts.
Magnesium
The mineral is involved in the function of muscle cells, which is important for athletic performance, as well as the transmission of impulses in nerve or certain heart muscle cells. Sources of magnesium include cashew nuts, raspberries, bananas and wholemeal products.
Zinc
The trace element plays a role in many biological processes, for example in the immune system, growth or wound healing. Zinc sources include pulses and cereals.
And the little sins?
Every now and then, small sins in your diet are okay. A glass of wine or beer after training is okay from time to time. But there is a reason why, from a nutritional point of view, there has been no such thing as a "risk-free alcohol dose" since 2023: Alcohol is a cytotoxin, and the body puts everything else on the back burner first to get rid of it.
This means that the biochemical processes that are important for muscle growth or recovery are also delayed or worsened. Burgers, chocolate and the like may not be particularly nutritious, "but they are okay in moderation", explains Christian Kramer. As they provide a lot of calories per portion - and quick energy - they can certainly help cyclists to bridge a hunger pang or to get the required amount of calories. The glycogen stores do not care from which sources they are "filled". Nevertheless, don't overdo it. Even a lot of exercise cannot fully compensate for the harmful effects of fatty fast food and sugary sweets, such as an increased risk of diabetes and cardiovascular disease.
