Guide nutritionnel du cycliste: Recettes - Cinq recettes rapides et faciles en cas d'entraînement intensif sur vélo de course

For training success, it is not only important what you eat, but also when. That's why, in collaboration with nutrition expert Uwe Schröder from the German Institute of Sports Nutrition, we have put together five varied dishes - spread over a training day as an example.

Up to four hours before training: coconut porridge with fruit

Ingredients:

• 3 oranges
• 250 g peaches
• 250 g grapes
• 2 stalks of mint
• 4 tbsp (40 g) cashew nuts
• 400 ml milk
• 4 tbsp coconut butter
• 120 g rolled oats
• 2 tbsp ground linseed
• 2 tbsp coconut blossom syrup

Preparation: Peel the oranges and cut into small pieces. Halve the peaches, remove the stones and cut into thin slices. Halve the grapes. Finely chop the mint leaves and mix with the fruit. Briefly roast the cashew nuts in a pan without fat, then roughly chop. Heat the milk with the coconut butter in a pan, stirring constantly until the butter has dissolved. Add the rolled oats and linseed over a reduced heat. Simmer gently on a low heat for about three minutes, stirring several times. If you like it sweet, you can add two tablespoons of coconut blossom syrup to the porridge. To serve, garnish the porridge with cashew nuts and fruit.

That's what it's all about: Porridge is rich in B vitamins, magnesium, iron, zinc and potassium. It contains lots of carbohydrates that are available for the long term and plenty of protein. It is therefore well suited as a last meal to replenish energy stores before an energy-sapping training session, but also as a regeneration meal after high-speed/strength-orientated activities.

Directly after training: cocoa-coconut mix

Ingredients:

• 1 litre milk
• 8 tbsp (40 g) cocoa powder
• 4 tbsp coconut blossom sugar
• 2 tbsp coconut blossom syrup

Preparation: Heat the milk while stirring. Mix the cocoa powder and coconut blossom sugar. Add about ten tablespoons of the heated milk to the cocoa-sugar mixture and stir until creamy. Stir the cocoa-sugar mixture into the remaining hot milk. Sweeten the cocoa with coconut blossom syrup if required.

That's what it's all about: Fast and medium-term carbohydrates in combination with plenty of potassium and some protein make this mix the perfect regeneration shake after strenuous training sessions.

Alternative after training: recovery shake with yoghurt

Ingredients:

• 70 g quark
• 130 g yoghurt
• Mineral water with medium carbon dioxide content
• 10 - 50 g syrup (type depending on flavour preference, amount depending on carbohydrate requirement, i.e. length and intensity of training)

Preparation: Mix the yoghurt and quark together, then top up to 300 millilitres with mineral water until the mixture is creamy. Then add the type of syrup according to your taste preferences and the amount of syrup according to your carbohydrate requirements, i.e. the length and intensity of your workout.

That's what it's all about: Quickly available carbohydrates and plenty of protein support recovery directly after training, especially if a high proportion of strength was required.

Snack on non-training days: berry and nut yoghurt

Ingredients:

• 250 g fresh natural yoghurt
• 100g mixed berries (fresh or frozen)
• 1 Apple
• 1 tbsp chopped walnuts
• 1 tsp chia seeds
• Small teaspoon of linseed oil

Preparation: Mix the natural yoghurt with the chia seeds and leave to soak for around two hours. Then stir in the linseed oil and mix the grated or chopped apple with the yoghurt. Add the berries and chopped walnuts.

That's what it's all about: Low in carbohydrates, high in protein and fibre with a very high nutrient density of many important micronutrients, plus an excellent ratio of essential unsaturated fatty acids: THE snack for non-training days or on training days without high intensity, stabilises the immune system and supports beneficial intestinal bacteria in their important work.

Main meal after training: curried rice with baked bananas

Ingredients:

• 250 g wholegrain rice
• 1 shallot
• 400 g smoked tofu
• 3 tbsp coconut oil
• 2 tsp curry powder
• 100 ml pineapple juice
• 100 ml coconut milk
• 3 ripe bananas
• Salt&Pepper

Preparation: Bring the rice to the boil with twice the amount of water and a little salt and cook for about 30 minutes (depending on the packet instructions) over a moderate heat. In the meantime, peel and finely dice the shallot. Dice the smoked tofu. Heat two tablespoons of coconut oil and fry the shallot and smoked tofu cubes for about four minutes. Add the curry powder and fry for a further minute. Deglaze with pineapple juice and coconut milk and simmer for about three minutes. Mix the cooked rice into the tofu and season with salt and pepper. Peel the bananas and cut each banana in half lengthways. Cut each half in half again to make four pieces from each banana. Heat a tablespoon of coconut oil. Fry the bananas in the hot oil until they have coloured a little. Serve with the curried rice.

That's what it's all about: In addition to plenty of potassium, calcium, magnesium, iron and zinc, the recipe is characterised by a sporty carbohydrate spectrum, a carbohydrate-protein ratio that promotes regeneration and many vitamins, such as vitamin B1, B6, folic acid, vitamin C and E. The coconut oil also makes it particularly easy to digest.

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All recipe tips come from the book "Fit with coconut":