{"id":4483,"date":"2025-06-11T21:51:21","date_gmt":"2025-06-11T19:51:21","guid":{"rendered":"https:\/\/pedalmondo.com\/?p=4483"},"modified":"2025-06-11T21:51:23","modified_gmt":"2025-06-11T19:51:23","slug":"bikepacking-ernaehrung","status":"publish","type":"post","link":"https:\/\/pedalmondo.com\/en\/vorbereitung-und-planung\/bikepacking-ernaehrung\/","title":{"rendered":"Bikepacking & Nutrition: How to smartly supply yourself on tour"},"content":{"rendered":"

An interview with nutritionist Tamara W\u00fcthrich <\/strong><\/h3>

Whether it's an energy slump, digestive problems, or cravings \u2013 anyone who spends several days cycling knows the challenge: How do I optimally nourish my body without a lot of cooking or fresh food? We spoke with Swiss nutritionist Tamara W\u00fcthrich. In the interview, she reveals why regular energy intake is so important, how you can avoid digestive problems \u2013 and why emotional eating is completely okay while traveling. The topic was discussed in the blog \"Beginners guide<\/a>\u201d already touched upon \u2013 here we go into more detail.<\/strong><\/p>

Tamara W\u00fcthrich is a trained nutritionist and specializes in holistic well-being. On Instagram, she is known as @vitaemin_taemi<\/a> She's on the go, sharing practical tips on nutrition, mindfulness, and tolerance. Her philosophy: nutrition should work, but also be enjoyable \u2013 and adapt to life, not the other way around. We asked her how she manages this on longer bike rides.<\/p>

\"Bikepacking
Snacks as food on bikepacking tours<\/figcaption><\/figure>

\u201cFor me, eating well means balanced, suitable for everyday life and conscious.\u201d<\/h2>

Tamara, you work with a focus on holistic well-being. What does \"eating well\" mean to you \u2013 especially in a busy everyday life?<\/strong><\/p>

For me, eating well means eating a varied and balanced diet \u2013 with complex carbohydrates, proteins, and fats. On days with a lot of exercise, I rely on quickly available carbohydrates and then a combination of<\/a> Carbohydrates and proteins to support recovery.<\/p>

What motivates you to look at nutrition not only functionally but also emotionally?<\/strong><\/p>

Because nutrition is very individual. What works for one person might not be right for another. I find it exciting to work with my clients to find out what works for them personally. Nutrition isn't a mass product\u2014it has to fit into their lives.<\/p>

Bikepacking & Nutrition: \u201cHunger is stressful \u2013 and that also affects your mental strength.\u201d<\/h2>

Bikepacking is physically demanding\u2014but also mentally. How can nutrition help you stay steadied?<\/strong><\/p>

Our blood sugar levels directly affect our mood. If we eat too little, our body produces stress hormones like cortisol \u2013 and this can make us mentally unstable. That's why it's extremely important to regularly consume small portions of carbohydrates while on the go. Starving yourself is counterproductive \u2013 physically and mentally.<\/p>

Many people eat too much or too little while on the go \u2013 how do you get back into balance?<\/strong><\/p>

Acceptance is the first step. If you've eaten too little, you can quickly counteract it with small snacks like bars or dried fruit. If you've eaten too much, only patience will help \u2013 and slowing down. Digestion under full load is inhibited.<\/a><\/a><\/p>

\u201cMindful eating is also possible on tour \u2013 with small rituals.\u201d<\/h3>

You talk a lot about mindful eating. How does that work on the go when you're tired or hungry?<\/strong><\/p>

Even on tour, take time to eat. A quick check-in\u2014what are you tasting? How are you feeling?\u2014can help. Even if you're very hungry, try to eat slowly. A rule of thumb: Chew each bite 30 times. And\u2014very practical\u2014it's better to eat cold leftovers from dinner for lunch than to prepare something hot under time pressure.<\/p>

\u201cWell chewed is half digested \u2013 especially during physical exertion.\u201d<\/h3>

Many people complain of digestive problems while traveling. What are the most common causes?<\/strong><\/p>

Often it is hasty, careless eating. Digestion begins in the mouth \u2013 chewing already begins the first step of digestion<\/a>. If this is missing, the intestines have more trouble. This is especially important during physical exertion, because your body can't concentrate on digestion and driving at the same time.<\/p>

What do you recommend to ensure your body is well nourished while on the go, but not overtaxed?<\/strong><\/p>

Quickly available carbohydrates are useful during the day \u2013 for example whiter<\/a> Rice, pasta, white bread, dried fruit. In the evening, eat fiber-rich, nutrient-dense foods \u2013 e.g., lentils, vegetables, Whole grain bread combined with healthy fats and proteins<\/a>. And above all: listen to your own hunger.<\/p>

\u201cQuick energy is good \u2013 but only at the right moment.\u201d<\/h3>

Many people resort to sugar or bars. When does this make sense, and when not?<\/strong><\/p>

After 60\u201390 minutes of exercise, the The body's muscle glycogen stores are running low<\/a>. Then it's a good idea to reload with carbohydrates \u2013 perhaps with a bar or dried fruit. But be careful with too much fructose at once \u2013 it can overwhelm your intestines. It's best to test beforehand what you tolerate well.<\/p>

\u201cEmotional eating is okay \u2013 as long as it makes you feel good.\u201d<\/h3>

What do you think about comfort or reward eating on tour?<\/strong><\/p>

Emotional eating isn't inherently bad. Only when it's associated with distress is it worth examining the underlying habit\u2014perhaps with professional support. Eating is more than just consuming nutrients.<\/p>

And finally: What are your personal bikepacking essentials?<\/strong><\/p>

I love my homemade crackers and dates\u2014I always have them with me. When it's cold, I make polenta in a thermos in the morning\u2014it stays warm for a long time! I also add a few hard-boiled eggs for protein. For me, warm food on the go is simply comfort food.<\/p>

More from Tamara W\u00fcthrich<\/h2>

Want to learn more about Tamara, her recipes, or consultations? Then check out:<\/p>

\ud83c\udf10 www.vitaemin.ch<\/a>
\ud83d\udcf8 @vitaemin_taemi auf Instagram<\/a><\/p>

<\/a><\/p>

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