BIKE Transalp 2023 - Nutrition: Eat smart on race day - tips from Roland Jentschura
Marc Schneider
· 20.06.2023
BIKE: A Transalp day starts with breakfast, perhaps the most important meal for athletes on race day. What does an ideal breakfast look like?
Roland Jentschura: Carbohydrates are the easiest to digest and metabolise into energy. In addition, fats "burn in the fire of carbohydrates" and the combination of the two releases the most energy. Fortunately, most people have enough fat reserves, because fat is difficult to digest, as is protein, which is difficult to burn anyway and then completely acidifies the body - watch out: "The acidic muscle closes!"
So in the morning, the focus should be on easily digestible, wholesome, complex carbohydrates with naturally contained minerals, vitamins and secondary plant substances. This will keep your blood sugar levels as constant as possible for a long time, optimise fat burning and give you lots of energy.
It's easy with MorgenStund', the gluten- and lactose-free millet and buckwheat porridge with fruit and seeds, which has been a favourite with bed camp participants for years. It also contains amaranth, for example. The small power grains outperform most cereals in terms of nutritional value: amaranth is rich in calcium, iron and magnesium. The vegetable protein it contains is also particularly easy to digest and utilise.
2. coffee or tea? Or no hot drinks at all? What is the best thing to drink before sport?
Before exercising, it is best to drink water or herbal tea to stay hydrated. Coffee and black tea are dehydrating. And in any case, you should stay away from sugar, because the insulin release it provokes can lead to hypoglycaemia and thus a breakdown in performance.
3. as a Transalp partner, you also know the breakfast offerings in different hotels, which can vary greatly. What should you look out for if you don't get everything you want and how can you cheat at the breakfast buffet?
When breakfast options are limited, it is important to provide the body with as many easily digestible carbohydrates, nutrients and fluids as possible. Of course, it's hard to trick yourself when the basket of worthless wheat flour rolls is standing next to jam, sausage, cheese and sugary cereals. If you're clever, you can do your own thing and have your porridge with you - simply prepare it with hot water, refine it and you're done.
4. how much should you eat for breakfast? Consciously eating more than you would normally? Does it make sense to eat "to stuff" to more "Petrol in the tank" or is eating too much breakfast also counterproductive?
Digestive work costs the body energy and is therefore more or less stopped under stress. If you start with a full stomach because you have consumed too much, too much fat or too much protein, you run the risk of your breakfast going into reverse. So please pay attention to your own satiety signals and don't eat beyond your hunger.
5. during the day there are gels and bars and what is offered at the refreshment points. In your experience, what is important when it comes to race catering? What should you eat and, above all, when?
If possible, I should practise digesting the gels and bars on offer beforehand. Otherwise, I should be well informed about the energy content per portion, how much I can tolerate in which period of time and how much water I need to drink.
In any case, you should eat small portions of easily digestible energy sources early and regularly to prevent hunger pangs or complete exhaustion. The body needs continuous energy to maintain a constant blood sugar level, especially during prolonged exercise, as our brain also relies on this energy source. Hypoglycaemia is detrimental to concentration and coordination and leads to unnecessary accidents.
6. what do you think should be in the water bottle? And what about some caffeine towards the end of the stage, which is sometimes contained in gels? Does that make sense?
Your water bottle for long stages should mainly contain water and some salt and electrolytes for sweating. A moderate amount of caffeinated gels towards the end of the stage can provide a short-term energy boost, but should be tailored to individual tolerance. In addition, the timing for the flash in the pan must be right, so that the stove doesn't go out before you reach the finish line.
7. at the finish you offer for example "TichschleinDeckDich" made from quinoa, millet, rice, potatoes and vegetables, with a little "Root power" on top and perhaps a dash of oil. Why is this meal recommended after the stage?
At the finish line, the time for carbo-loading, which actually takes 24 hours, is running. In order to replenish the glycogen stores, easily digestible, complex carbohydrates with a low glycaemic index are needed as quickly as possible at the finish line to maintain a constant blood sugar level. TischleinDeckDich has proved its worth here, especially with a dash of oil, so that the fat-soluble vitamins can also be better absorbed, because the human engine needs more than just fuel.
WurzelKraft combines more than 100 plant-based ingredients. Vital substances, i.e. minerals and vitamins as well as secondary plant substances such as antioxidants, are like "oil for the engine", because almost all metabolic enzymes need these vital substances to function properly - whether for energy production, deacidification or the regeneration of muscles, tendons, ligaments, joints and bones.
If you want to know your "oil level", i.e. whether your metabolism is well filled with vital substances and nourished, you can have your phase angle tested in good gyms using a bio-impedance analysis. There should be at least a "6" in front of the decimal point, preferably a "7". High-performance sport naturally has an "8".
8 Now many people at the finish line also have a craving for something sweet like a slice of cake or something savoury like a bratwurst. What's wrong with that?
Cravings for sweet or savoury foods are normal, but a clear indication that you should eat more and better the next day. The problem with sweets during races lasting several days is that, although sugar helps to reduce cravings, it unfortunately slows down carbo-loading through the release of insulin, while high-fat foods put a strain on the stomach and impair digestion as well as the quality of sleep and recovery. Consequently, the first meal after exercise should again focus on easily digestible carbohydrates rich in vital substances. Proteins and healthy fats then support the body's recovery and regeneration in the second meal, i.e. dinner.
9. alkaline foot baths are very popular at the finish of the Transalp after the first meal. Why are these foot baths recommended after sport? What do they do to the body?
An alkaline foot bath is not only relaxing and soothing, but also removes the first wave of acid from the body. This accelerates regeneration enormously, especially as the enzymatic, regenerative processes only function in an alkaline state - the more alkaline, the better. We have around 90,000 sweat glands on our feet and our lower legs and the backs of our knees are also very rich in glands and are usually already hyperactive in deacidifying. This excretory function of the skin is optimally promoted with a bath with a pH value of approx. 8.5. I have been with Transalpen for more than ten years because this stress is the acid test for our products, which we have passed with flying colours for years.
10. evening is "Pasta party"either organised in a group or on your own. Why does pasta still have its place in sport in the evening? What alternatives are there? What do athletes really need in the evening?
The pasta party is a classic, but is actually as outdated as honey toast in the morning. Of course, the body craves carbohydrates, also to replenish the glycogen stores in the muscles for the next day. Wholemeal products, including wholemeal pasta or rice, quinoa, potatoes or sweet potatoes, are better than "empty carbohydrates", which are low in minerals and vitamins. In addition to carbohydrates, it is also important to make sure you eat enough protein and vegetables in the evening to ensure muscle recovery and fulfil your general nutritional requirements.
11. it can make sense to bring a small fat pad with you on the Transalp. However, if this is not the case and your reserves may soon be depleted, does it make sense to eat really fat in between? If so, in what form? And can nuts, for example, also help to replenish fat stores? "to keep alive"?
As already mentioned, fat is difficult to digest during physical exertion and should therefore only be consumed in small quantities both before and during exercise. MCT fats, such as coconut fat, are easy to digest and readily available. Larger quantities can then be consumed with dinner, ideally in the form of omega-3-containing fats, which have an anti-inflammatory effect.
Nuts are also a good source of healthy fats and can help maintain energy reserves as a snack. It is generally important to pay attention to individual tolerance and to consume high-fat foods in moderation, especially in the evening, to ensure a good night's sleep.
