The ultimate racing breakfast with FoodCoach
The cycling season is in full swing and with Milano-Sanremo on the calendar, we are again eagerly looking forward to the longest one-day race of the season. Almost 300 kilometres of pure cycling, where every second counts. But how do the riders prepare for this? What do they eat to arrive at the start in the best possible condition? A crucial part: breakfast.
The start of a great day: breakfast as fuel
On race days, proper nutrition and timing play a big role. Our riders leave nothing to chance. A good breakfast provides the necessary energy and prevents gastrointestinal problems during the race, something every athlete wants to avoid. After all, everyone knows the unpleasant feeling of exercising with a too full stomach. The key? The optimal amount of carbohydrates at the right time before the race.
Your body relies mainly on carbohydrates for fuel during training or racing, but did you know that your glycogen stores decrease significantly overnight? Therefore, a good breakfast is essential to fully replenish your energy stores and maximise your performance. The guideline is to eat 1-4 grams of carbohydrates per kilogram of body weight in the 1-4 hours before your race. The further your meal is from the start, the larger your portion can be to avoid gastrointestinal problems.
Example: ‘If you eat 2 hours before the race, aim for +/- 2 grams of carbs per kilogram of body weight’. When doing this, don't forget to hydrate! Our riders start drinking early in the day to arrive at the start optimally hydrated.
For an optimal energy boost, choose an easily digestible meal and keep fats, fibre and protein as low as possible to avoid stomach upset. What do the pros eat? An all-time favourite is oatmeal with banana, sultanas, cinnamon and a touch of honey or agave syrup - a delicious combination that delivers quick energy without stressing your digestion. Sounds good? Try it for yourself with the recipe at the bottom of the page!
Whether you have an intense workout planned, want to break a PR or go for a long ride: the right breakfast makes all the difference. Want to know what is the best start to the day for you? Get a personal nutrition plan via the FoodCoach app and start your race, just like the pros, with a winning nutrition strategy!
Recipe Winner's Breakfast - oatmeal with banana, sultanas and cinnamon
Ingrediënten voor +/- 2 personen:
- 375 ml semi-skimmed milk
- 80 g oatmeal
- 2 tbsp sultanas
- 2 bananas
- 2 tbsp honey
- 1 tsp ground cinnamon
Preparation:
- Put the milk and ground cinnamon in a saucepan and bring to the boil.
- Add the oatmeal, stir well and simmer gently for 5-10 minutes.
- Meanwhile, slice the bananas.
- Stir the sultanas and one sliced banana into the oatmeal and divide between 2 bowls.
- Garnish the oatmeal with the remaining sliced banana and finish with the honey.
