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Cycling classics 2024

The Eschborn-Frankfurt 2024 cycling classic is history. With a total of 10,000 participants, a new record number of participants was achieved. The classic route led over 103 km through Frankfurt an...

Jul 10, 2024

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Plan your meals consciously

Before exercise, you should be very conscious about your nutrition well in advance.

Hard sessions/competitions: no heavy food 3 hours before the exercise. Consume liquid carbohydrates in small portions. The further before the start, the more liquid you should consume.

Light units: You can work on light food until you reach the point of exertion. Nevertheless, you should be careful and provide yourself with good nutrition.

Avoid fiber 3 hours before the session.

Now it depends.

Basic training: Drink 30g of slow carbohydrates with 500-750ml in one hour. Avoid insulin.

Stress training: Drink 60g of carbohydrates with 500-750ml in one hour.

Competition or competition-oriented exercise: drink 80g to 90g of carbohydrates with 500-750ml within one hour.

load/competition

Now it depends on the planned unit. You may also need to follow the trainer's instructions.

Basic training: Drink 30g of slow carbohydrates with 500-750ml per hour. Ideal: BASIC

Stress training: Drink 60g - 80g of carbohydrates with 500-750ml per hour. Ideal: STRESS

Competition or competition-oriented training: Drink 90g - 120g of fast carbohydrates with 500-750ml per hour. Ideal: COMPETITION

REST is important

It is essential to provide the correct care immediately. This also applies to basic units!

Basic units: Use approximately 20g of protein and at least 20g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.

Harder/longer units: Consume approx. 40g of protein and at least 40g of carbohydrates immediately after exercise with a source of potassium and a source of sodium.

Ideal: RELAXATION