Breakfast on race day: one of the most important moments that impacts performance. Everything is constantly evolving, and this aspect of nutrition is no exception. Laura Martinelli, nutritionist of the Team Novo Nordisk and Bahrain Victorious, let's try to analyze all aspects.
Dr. Martinelli, we were saying everything is evolving. Let's start with the trends...
The topic of breakfast is a very broad one. It is perhaps the most standardized meal as it is an element you can control. The rider has a cook at his disposal and a foodbox containing all the foods he knows he can find: jams, cereals, rye bread... So breakfast is always the same but varies in quantity, depending on the person and what he has to do.
Why did you say “a meal you can control” earlier? What does he mean?
Every rider has their own ideal mix of foods and quantities, and this is reassuring in view of the race. For example, if he has a drop in blood sugar during a race, I know it's not due to breakfast. This needs to be tested in training until the ideal definition is found.
The timing: when will it be done?
The manual dictates three hours. And, barring exceptional circumstances, that's enough time to get from the hotel to the start. However, it changes before the time trial.
That?
Breakfast is eaten in the more traditional sense. So, coffee, cereal, bread, and jam. Cultural preferences also come into play. Italians might prefer bread and jam, while the English prefer toast. Afterwards, a meal is eaten a couple of hours before the start, consisting of rice (carbohydrates), omelette (protein and fat), and bresaola (protein).
Instead, in normal stages, do breakfast and the pre-race meal coincide?
Yes, you only have one meal before the start. If you leave late, you might even set the alarm clock late. If someone is an early riser, they'd rather go downstairs for a coffee, but then go back to their room and wait for the right moment to eat.
And the vegetables?
No vegetables; in fact, they should be avoided because fiber slows digestion. However, carrot juices may be available. Some vegetables such as carrots, but also arugula, beetroot, and spinach contain a lot of nitrates. This decreases oxygen consumption during exercise. The extract eliminates fiber.
Some time ago, especially with the arrival of the then Sky, there was a lot of talk about porridge…
Breakfast should be based on a source of carbohydrates, the majority, a protein source in medium quantities, and a lipid source, in medium-low doses, unless it is cold or there are long races like the Sanremo or Roubaix to tackle, in which case the lipid portion increases a little. In all this Porridge is one of the sources of carbohydrates, along with rice or pasta.
Protein sources?
Omelette, cooked ham, low-fat cheeses. For example, ricotta if we are in Italy or “queso de Burgos” if we are in Spain.
And what about the fat ones?
Avocado, nuts, and coconut butter. The latter can be used to make omelets. Coconut butter is a special food: although it is a fat, it behaves like a carbohydrate. In the sense that it is not “stored” but used more easily, while other fats are more difficult to use.
Is it true that we tend to eat less pasta?
Unfortunately, yes. I say unfortunately because there's a tendency to simplify. We talk about gluten, and it's always seen in a negative light. Instead, we should ask ourselves what type of gluten that pasta has. We should read the labels. The modern, more complex type, used for industrial processing, is harder to digest, but There are many ancient grains, such as spelt pasta, which do not cause intestinal problems. Instead, today there is a tendency to “cut” also for marketing reasons and often it is done worse.
Why?
Because gluten is a protein, and it is used to give structure to the pasta, and in its place they put the soy lecithin, which is a fat instead.
