A topic receiving increasing attention is bitter substances – long since bred out of many modern foods, but potentially highly interesting for endurance athletes. At the same time, the question arises: How far can you get with a natural diet – and at what point do supplements become useful?
The Basics: What Road Cyclists Really Need
1. Macronutrients: Energy for the long distances
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Carbohydrates are the primary source of energy, especially during endurance exercise lasting over 90 minutes. Whole-grain products, oatmeal, dates, bananas, and rice provide long-chain, stable energy.
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Proteins are important for regeneration, muscle maintenance, and enzyme function. Plant sources such as legumes, quinoa, or nuts are beneficial, supplemented by high-quality animal products (eggs, yogurt, fish).
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Fats, especially unsaturated fatty acids (e.g. from linseed oil, walnuts, avocado), contribute to hormonal balance and cell health.
2. Micronutrients: The often underestimated helpers
Magnesium, iron, zinc, B vitamins, vitamin D, potassium – these and many other micronutrients are crucial for:
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Muscle contraction
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Oxygen transport
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regeneration
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immune system
People who sweat regularly lose many of these substances. Replenishing them through a normal diet is possible — but not always easy.
Bitter substances: The forgotten element of sports nutrition
What are bitter substances?
Bitter compounds are secondary plant compounds found in vegetables, herbs, and certain fruits. They taste—as the name suggests—bitter, and have therefore been bred out of many modern varieties. They offer enormous benefits:
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Stimulate digestion: by stimulating saliva, gastric juice, bile and enzymes
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Improve nutrient absorption: especially with high-fat or high-protein meals
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Regulate appetite: especially cravings for sugar
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Support liver and detoxification
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Can promote intestinal health
Where do bitter substances occur naturally?
| Groceries |
Bitter substance |
| arugula |
Glucosinolate |
| Chicory |
Lactucopicrin |
| grapefruit |
Naringin |
| artichoke |
Cynarin |
| Ginger |
Gingerols |
| dandelion |
Taraxacin |
| wormwood |
Absinthin |
When do bitter substances make sense?
Bitter substances are particularly worthwhile:
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Before training (small dose): to stimulate digestion when struggling with mild stomach problems
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After training : to support the liver in breaking down lactate and inflammatory substances
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In everyday life : for the long-term optimization of appetite, insulin sensitivity and intestinal health
Natural nutrition vs. supplements: What is enough – and when do you need more?
Nutrition first!
A varied diet with plenty of vegetables, whole grains, high-quality oils, fermented foods (e.g. sauerkraut), herbs and foods rich in bitter substances covers many needs.
Examples of meals suitable for athletes:
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Breakfast before the trip: porridge with banana, nuts and cinnamon
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Snacks on the go: Rice cakes with almond butter, dried fruits, homemade energy balls
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Regeneration: Lentil salad with arugula, avocado and egg
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Anti-inflammatory: Turmeric shot or ginger tea with lemon
When are supplements useful?
Despite the best planning, gaps can still exist. Here's an overview:
| Requirement |
Possible supplements |
Notes |
| Endurance + Regeneration |
Electrolytes, magnesium citrate, BCAA |
At high sweat rate or training camps |
| immune system |
Vitamin D, zinc, omega-3 |
Especially in winter |
| digestion |
Bitter drops, enzymes |
For stomach problems or bloating |
| Iron deficiency |
Iron supplements |
Only after blood work! Common in women |
👉 Study: Dietary supplements and sports performance: minerals (2005)
Conclusion: Bitter substances – more than just a trend
For racing cyclists who want to improve their performance holistically, bitter substances are an often overlooked key: They improve nutrient absorption, aid digestion, stabilize appetite and can support regeneration.
At the same time, it is clear that those who pay attention to a varied, natural diet can meet many of the body's needs in a holistic way – and supplement in a targeted and sensible way, instead of relying on a "cocktail of cans."
Practical tips for your everyday life:
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🍃 Include at least one bitter food daily (e.g. arugula or grapefruit)
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💧 Take bitter drops (e.g. from artichoke, gentian or wormwood) 15 minutes before eating
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🥗 Eat colorfully and seasonally – variety is the best micronutrient booster
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🧪 Have your blood work done regularly if you train intensively
