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Nutrition plan for one week’s training
T-Mobile Team’s nutrition expert Beate Pfeiffer has drawn up a food plan exclusively for cyclists that are Community members. It shows for instance how food can be tailored specially to different training units.
Eating well on training days is all to do with “timing”. The meal before training needs to be light, easily digestible and for the most part rich in carbohydrates. After cycling, the (carbohydrate) stores need to be replenished as quickly as possible and the musculature needs protein in order to regenerate. This protein share should be higher when working on intensive, power-heavy units.
Here are a few tips:
For breakfast, you can drink as much coffee, tea or similar with low-fat milk as you like as well as a glass of orange juice.
On days with no training, lunch can be swapped with dinner in principle.
You can swap the carbohydrates potatoes, pasta and rice for each other as you like.
Drink enough during the course of the day: suitable thirst-quenchers include mineral water, juice spritzers as well as fruit teas and herbal teas.
Monday
Rest day
If the athlete trained long and hard the day before, s/he may also be very hungry on Monday. Anyone having to watch their weight should therefore not give in to their ravenous appetite and should not skip meals. Stock up with fruit, raw vegetables and enough low-calorie drinks to fight hunger attacks and consume them in case “of emergency”.
Breakfast
Coarse wholemeal rolls or bread + low-fat curd cheese + jam or honey
Lunch
Fresh mixed salad with sheep’s cheese and olives (vinaigrette made from vinegar and vegetable oil), plus baguette or rolls
Snack
Yoghurt + apple (or pear/peach)
Dinner
Risotto with vegetables
Tuesday
1 hour intensive cycling OR spinning in the evening
As today’s training calls for an intensive unit, you should also prepare for it by eating the right food. Lunch in particular should be light. Shortly before training, eat a small, easily digestible and carbohydrate-rich snack again. After training, protein-rich food is on the menu. Those unable to spend a lot of time cooking in the evening, but wishing to eat a warm meal at lunchtime, can swap the steak with Wednesday’s scrambled eggs.
Breakfast
Muesli with low-fat milk / low-fat yoghurt, rolled oats, dried fruit, nuts and fresh fruit
Lunch
Vegetable soup with rolls
Snack
1 banana (or sports bar)
Dinner
Lean steak
Broccoli with toasted almond leaves and boiled potatoes
Wednesday
Rest day
On a rest day, it’s extremely important to eat food that’s full of vitamins and minerals. Roughage, like that contained for example in coarse wholemeal, fruit and vegetables, ensures that your hunger is satiated for longer, and it’s good for the intestine.
Breakfast
(Coarse wholemeal) rolls with cream cheese (30% fat solids), apple or banana slices and some honey
Lunch
Scrambled eggs with herbs and diced tomatoes, baguette
Snack
Yeast cake with fruit
Dinner
Spaghetti with grilled vegetables (e.g. zucchini, eggplant, pepper, mushrooms) and Parmesan
Thursday
2 hours basic endurance training (GA1/2) in early evening
For the evening training session, it’s important to eat food at lunchtime that’s rich in carbohydrates in order to create a solid base. If there are more than two hours between lunch and the start of training, you should eat a small carb-rich snack. To regenerate after training, the carbohydrates contained in the potatoes boiled in their jackets replenish the energy stores; the highly nutritious protein from the fish regenerates the musculature.
Breakfast Muesli or porridge
Lunch
Coarse wholemeal bread + cheese/ham, mixed salad with roasted nuts
Snack
1 banana (or sports bar)
Dinner
Fish on a bed of vegetables with potatoes boiled in their jackets
Friday
Rest day
Also use the rest day to regenerate. When preparing food, take care that you cook low-fat dishes in general. However, high-grade vegetable oils are important, so fry the pancakes in (a little) rapeseed oil. In the afternoon, sprinkle the fruit salad with some nuts if you like.
Breakfast
Coarse wholemeal rolls + low-fat curd cheese + jam or honey
Lunch
(Coarse wholemeal) pancakes with herb quark and tomatoes
Snack
Fruit salad
Dinner
Turkey curry with pineapple and rice (do not use any cream)
Saturday
2 hours basic endurance training in late afternoon
The same as on Thursday also applies to this day of basic endurance training. However, as there’s a longer unit scheduled for Sunday, regeneration after training is particularly important. After cycling, on no account skip a meal or wait more than two hours to eat. On such days, a regeneration drink (e.g. PowerBar Recovery Drink) that supplies carbohydrates and protein in liquid form is ideal for after training.
Breakfast
Rolls with ham, tomatoes, cucumber
Lunch
Tuscan tomato soup, coarse wholemeal toast
Snack
Red fruit jelly with vanilla yoghurt
Dinner
Pasta with tomato & vegetable sauce and Parmesan
Sunday
3 to 4 hours basic endurance training
Because of the long training unit, athletes need to eat enough carbohydrates and “store them away” especially at breakfast. A bowl of muesli with a banana and dried fruit as well as a glass of fruit juice is ideal. Although rolls or bread also contain carbohydrates, they are not as “valuable” as muesli. As lunch is omitted due to the length of the ride, be sure to take an isotonic drink as well as energy bars and gels with you to avoid bonking. Eat a snack straight after the ride and also don’t wait until late in the evening to eat dinner. Eat dessert as a late meal if need be.
Breakfast
Muesli with banana and dried fruit, fruit juice
Lunch
(take sports bar/gel with you on the ride)
Snack
Fruit quark or recovery drink
Dinner
Vegetable wok with several seasonal vegetables and rice.
Dessert: rice pudding
Nutrition plan for one week’s training
T-Mobile Team’s nutrition expert Beate Pfeiffer has drawn up a food plan exclusively for cyclists that are Community members. It shows for instance how food can be tailored specially to different training units.
Eating well on training days is all to do with “timing”. The meal before training needs to be light, easily digestible and for the most part rich in carbohydrates. After cycling, the (carbohydrate) stores need to be replenished as quickly as possible and the musculature needs protein in order to regenerate. This protein share should be higher when working on intensive, power-heavy units.
Here are a few tips:
For breakfast, you can drink as much coffee, tea or similar with low-fat milk as you like as well as a glass of orange juice.
On days with no training, lunch can be swapped with dinner in principle.
You can swap the carbohydrates potatoes, pasta and rice for each other as you like.
Drink enough during the course of the day: suitable thirst-quenchers include mineral water, juice spritzers as well as fruit teas and herbal teas.
Monday
Rest day
If the athlete trained long and hard the day before, s/he may also be very hungry on Monday. Anyone having to watch their weight should therefore not give in to their ravenous appetite and should not skip meals. Stock up with fruit, raw vegetables and enough low-calorie drinks to fight hunger attacks and consume them in case “of emergency”.
Breakfast
Coarse wholemeal rolls or bread + low-fat curd cheese + jam or honey
Lunch
Fresh mixed salad with sheep’s cheese and olives (vinaigrette made from vinegar and vegetable oil), plus baguette or rolls
Snack
Yoghurt + apple (or pear/peach)
Dinner
Risotto with vegetables
Tuesday
1 hour intensive cycling OR spinning in the evening
As today’s training calls for an intensive unit, you should also prepare for it by eating the right food. Lunch in particular should be light. Shortly before training, eat a small, easily digestible and carbohydrate-rich snack again. After training, protein-rich food is on the menu. Those unable to spend a lot of time cooking in the evening, but wishing to eat a warm meal at lunchtime, can swap the steak with Wednesday’s scrambled eggs.
Breakfast
Muesli with low-fat milk / low-fat yoghurt, rolled oats, dried fruit, nuts and fresh fruit
Lunch
Vegetable soup with rolls
Snack
1 banana (or sports bar)
Dinner
Lean steak
Broccoli with toasted almond leaves and boiled potatoes
Wednesday
Rest day
On a rest day, it’s extremely important to eat food that’s full of vitamins and minerals. Roughage, like that contained for example in coarse wholemeal, fruit and vegetables, ensures that your hunger is satiated for longer, and it’s good for the intestine.
Breakfast
(Coarse wholemeal) rolls with cream cheese (30% fat solids), apple or banana slices and some honey
Lunch
Scrambled eggs with herbs and diced tomatoes, baguette
Snack
Yeast cake with fruit
Dinner
Spaghetti with grilled vegetables (e.g. zucchini, eggplant, pepper, mushrooms) and Parmesan
Thursday
2 hours basic endurance training (GA1/2) in early evening
For the evening training session, it’s important to eat food at lunchtime that’s rich in carbohydrates in order to create a solid base. If there are more than two hours between lunch and the start of training, you should eat a small carb-rich snack. To regenerate after training, the carbohydrates contained in the potatoes boiled in their jackets replenish the energy stores; the highly nutritious protein from the fish regenerates the musculature.
Breakfast Muesli or porridge
Lunch
Coarse wholemeal bread + cheese/ham, mixed salad with roasted nuts
Snack
1 banana (or sports bar)
Dinner
Fish on a bed of vegetables with potatoes boiled in their jackets
Friday
Rest day
Also use the rest day to regenerate. When preparing food, take care that you cook low-fat dishes in general. However, high-grade vegetable oils are important, so fry the pancakes in (a little) rapeseed oil. In the afternoon, sprinkle the fruit salad with some nuts if you like.
Breakfast
Coarse wholemeal rolls + low-fat curd cheese + jam or honey
Lunch
(Coarse wholemeal) pancakes with herb quark and tomatoes
Snack
Fruit salad
Dinner
Turkey curry with pineapple and rice (do not use any cream)
Saturday
2 hours basic endurance training in late afternoon
The same as on Thursday also applies to this day of basic endurance training. However, as there’s a longer unit scheduled for Sunday, regeneration after training is particularly important. After cycling, on no account skip a meal or wait more than two hours to eat. On such days, a regeneration drink (e.g. PowerBar Recovery Drink) that supplies carbohydrates and protein in liquid form is ideal for after training.
Breakfast
Rolls with ham, tomatoes, cucumber
Lunch
Tuscan tomato soup, coarse wholemeal toast
Snack
Red fruit jelly with vanilla yoghurt
Dinner
Pasta with tomato & vegetable sauce and Parmesan
Sunday
3 to 4 hours basic endurance training
Because of the long training unit, athletes need to eat enough carbohydrates and “store them away” especially at breakfast. A bowl of muesli with a banana and dried fruit as well as a glass of fruit juice is ideal. Although rolls or bread also contain carbohydrates, they are not as “valuable” as muesli. As lunch is omitted due to the length of the ride, be sure to take an isotonic drink as well as energy bars and gels with you to avoid bonking. Eat a snack straight after the ride and also don’t wait until late in the evening to eat dinner. Eat dessert as a late meal if need be.
Breakfast
Muesli with banana and dried fruit, fruit juice
Lunch
(take sports bar/gel with you on the ride)
Snack
Fruit quark or recovery drink
Dinner
Vegetable wok with several seasonal vegetables and rice.
Dessert: rice pudding
