Training series part 3: The right nutrition for cycling

Prof Dr Jürgen Vormann is the founder of the Institute for Prevention and Nutrition (IPEV) in Ismaning near Munich and the author of numerous books on nutrition.

Interview with Prof Dr Jürgen Vormann on proper nutrition

TOUR: Professor Vormann, you say that nutritional supplements are useful for amateur athletes. There are renowned experts, for example from the Cologne Sports University, who deny this. How does such a contradiction arise among experts?

Prof Vormann: We are talking about passionate recreational athletes who do their sport intensively. There are good current studies that clearly show, for example, that there is a need for magnesium. So these are partly new findings. There are studies that show that people with low magnesium levels have a higher risk of muscle injuries than people with better magnesium levels. In addition, a good magnesium level improves the energy status of the cells - what the athlete needs and what determines whether performance can be increased.

Why the contradiction?

It's hard to say. Some of my colleagues don't seem to be reading these studies properly, because they are unambiguous.

Many of these studies carry out these tests on top athletes; perhaps an amateur athlete does not need this "icing on the cake"?

I see it differently. At least for those who do their sport several times a week and sometimes intensively. Reading these studies and interpreting the values correctly requires a certain amount of expertise, and once you have this, you come to the conclusion that supplementation is beneficial here.

Useful food supplements

We have talked about magnesium; what else is useful?

Cycling is all about endurance. Creatine is therefore not necessary. It is primarily about energy supply, i.e. nutrition during sport. In order for this to be realised efficiently and sufficiently, you need micronutrients. This means: vitamins, minerals, trace elements, i.e. a multivitamin preparation. By the way: Magnesium should be taken after sport, 300 to 600 milligrams per day.

Isn't that possible with a balanced diet?

One does not exclude the other. A healthy, balanced diet is the basic requirement, but most athletes are aware of this anyway. By the way: Vitamin D tablets make sense, but only in winter. Cyclists in particular spend enough time outdoors during the rest of the year, where vitamin D can be produced in the skin not only when the sun is shining. Women should take additional iron due to blood loss during menstruation, especially if they eat a vegetarian diet - this applies almost without exception. Vegans should also supplement with vitamin B12.

What should I bear in mind with these tablets?

The commercially available products are well tested. The preparations from the drugstore are effective, those from the pharmacy are often of better quality, but are also much more expensive. I would advise against products from the Internet. The goods are often not tested.

Is it possible to overdose on such food supplements?

Yes, many products state the daily requirement as a percentage on the packaging. Athletes need a little more, but absorb it through their diet. In the case of magnesium, the consequences of an overdose are rather harmless or not noticeable. With vitamin D, the consequences can be more serious, for example in the form of changes to the bones. I recommend taking tablets containing 10,000 units once a week - only in winter. And you shouldn't overdose on iron either.

Proteins, sugar and nutritional myths

Products with lots of protein are hip, but do they make sense for cyclists?

Rather not. An additional protein intake makes sense for strength athletes, but is not necessary for cyclists. Here, the requirement is sufficiently covered by the normal diet. Incidentally, strength athletes who take in additional protein should definitely also eat an alkaline diet. So salad, vegetables etc.

There are many nutritional myths; which do you wonder about in particular?

For example, that fat is bad. Fat is particularly good for sport. However, the metabolism needs to get used to it: If you mainly rely on carbohydrates, you have to slowly get used to a high-fat diet. I know triathletes who are happy about every lard sandwich, although they tend to cut the bread thinly and put a lot of lard on it.

What about sugar? Is it rightly demonised?

Sugar is a problem if I don't get enough exercise. For athletes, on the other hand, sugar is not so bad. On the contrary, it is actually necessary during exercise.

Is there good and bad sugar?

Bananas also contain sugar, but they have a good image. The banana provides energy for longer, but not as intensively. Cola, on the other hand, is converted directly into energy, but does not last as long. It also raises blood sugar levels. This means that if I reach my limits during my bike ride and need energy quickly, I'd better reach for the cola, otherwise I'd rather go for the banana, as it's more sustainable.

>> Training series part 1: Tips and equipment for effective strength training

>>Training series part 2: 5 methods to improve endurance

Energy suppliers

Cyclists need sufficient energy during exercise. These power packs guarantee the necessary power.

Clif Bar energy bar: when it's time to chew

Bars are usually easy to digest, the energy is released slowly and therefore supplied more evenly over a longer period of time. They usually contain a mixture of carbohydrates, proteins, fats and fibre. A classic is the Clif Bar, which is available in various flavours. Price: 2,25 Euro >> e.g. available here.

Gel as a source of energy: when things have to be quick

Gels are used when energy is needed quickly during exercise. They contain readily available carbohydrates that enter the bloodstream quickly. This means that the energy is metabolised more quickly. Disadvantage: The energy boost does not last as long. And: (Too) many of them in a short time can upset the stomach. Tried and tested: the original gel from Powerbar. Price: 9,95 Euro (4 pieces) >> available here.

Banana as a source of energy: when it has to be natural

The banana is tasty and inexpensive, packaged in an environmentally friendly way, contains lots of quickly available carbohydrates, is easy on the stomach and rich in vitamins. A banana provides approx. 23 grams of carbohydrates per 100 grams, which corresponds to around a third to a half of commercially available bars or gels. Price: 0,60 Euro