IBU Elite Athlete Cooking User Guide

IBU Elite Athlete Cooking

Product Information

Specifications

• Product Name: Elite Athletes Cooking Guide
• Created in collaboration with Sports Nutritionist Judith Haudum
• Designed for IBU Organising Committees and Hotels
• Focus on providing high-quality meal options for athletes
• Emphasizes the importance of diet on athletic performance

Product Usage Instructions

• Introduction
  The Elite Athletes Cooking Guide is a comprehensive toolkit for Organising Committees and Hotels to offer high-quality meal options for athletes, especially those following special diets like vegetarian or vegan.

• Necessary Ingredients
  Focus on using ingredients that are nutritious and have a low impact on the environment. Consider regional, and local foods, seasonal vegetables, and meat products from environmentally conscious sources.

• Meal Preparation
  Avoid using excessive fat and pre-produced instant products. Opt for fresh ingredients and prepare meals in a buffet style to allow athletes to choose their preferred portions and products.

• Menu Components
  Refer to the table provided in the manual that lists menu components including macronutrients (carbohydrates, proteins, fats), vegetables/salads, and fruits for dessert.

• Different Diets
  The guide caters to omnivores, vegetarians, and vegans. Each diet category specifies the dietary restrictions and preferences for carbohydrates, proteins, vegetables, and fats/toppings.

FAQ

• Q: Why is it important to consider special diets for elite athletes?
  A: Special diets like vegetarian or vegan can impact an athlete’s performance, making it crucial to provide suitable meal options.

• Q: Can I customize the menu beyond the recommendations in the guide?
  A: Yes, you can customize the menu based on individual athlete preferences and dietary requirements while ensuring nutritional balance.

Introduction

• This Guideline was created together with Sports Nutritionist Judith Haudum to provide IBU Organising Committees and Hotels with a toolkit on how to offer athletes high-quality meal options and what ingredients are necessary to create those.
• Whenever athletes gather for competition, the margin between victory and defeat is small. Diet affects performance, and the food that is chosen in training and competition will affect how well athletes train and compete. Especially when athletes follow special diets like vegetarian (without meat) or vegan diets (no animal products at all), there are often limited nutritious meal options available.
• Athletes choose to follow a vegan or vegetarian diet for various reasons, such as health benefits or lower impact on the environment. We encourage the caterers and hotels to focus on foods with low impact on the environment (e.g. regional, local foods, vegetables in season, meat products from sources/partners with minimal impact on the environment).
• We encourage you to use minimal fat in the preparation of the meals served and avoid pre-produced instant products. Some athletes experience complications and symptoms when consuming additives and other agents in ready-to-cook products. If possible serve the meals in buffet style as this allows athletes to choose the right portions and products preferred.

HOW TO READ THE FOLLOWING TABLE
The table lists menu components that should be served at every lunch and dinner, i.e. macronutrients (carbohydrates, proteins, fats) and vegetables/salads, fruit (for dessert).

The columns list a variety for

• Omnivores (people who eat all animal products, including meat),
• Vegetarians (no meat but other animal products OK)
• Vegans (no animal products: no meat, no egg, no dairy products, no milk)
• In the carbohydrate section, gluten-free options are marked with an asterisk (*).

DIFFERENT DIETS

| OMNIVORES

(People who eat animal products inc. meat)

| VEGETARIAN

(No meat, but other animal products OK)

| VEGAN

(No animal products, i.e. no meat, no eggs, no dairy products or milk)

---|---|---|---
CARBOHYDRATES

applies to all groups

__

__

• gluten-free

** need to check if gluten-free

| •       Rice *

•       Oats **

•       Bulgur

•       Bread

•       Potatoes *

•       Sweet potatoes *

•       Pasta / gluten-free pasta *

| •       Quinoa *

•       Polenta *

•       Millet *

•       Rye

•       Couscous

•       Buckwheat *

•       Maize *

| •      Amaranth *

•       Lentils *

•       Chickpeas *

•       Beans *

•       Soybeans *

PROTEIN| •       Meat

•       Fish

•       Eggs

•       Dairy

(hard & soft cheeses, yogurt)

•       Deli meat

•      Tofu and soy products (e.g. edamame)

•       Legumes

(peas, lentils, chickpeas, beans)

•       Grains with high protein content (quinoa, rye, millet, amaranth, buckwheat, bulgur, sorghum, bulgur, kamut, teff, farro)

•       Seitan

•       Nuts Seeds

| •       Fish

•       Eggs

•       Dairy

(hard & soft cheeses, yogurt)

•      Tofu and soy products (e.g. edamame)

•       Legumes

(peas, lentils, chickpeas, beans)

•       Grains with high protein content (quinoa, rye, millet, amaranth, buckwheat, bulgur, sorghum, bulgur, kamut, teff, farro)

•       Seitan

•       Nuts and nut butter

•       Seeds

| •      Tofu and soy products (e.g. edamame)

•       Legumes

(peas, lentils, chickpeas, beans)

•       Grains with high protein content (quinoa, rye, millet, amaranth, bulgur, sorghum, buckwheat, bulgur, kamut, teff, farro)

•       Seitan

•       Nuts and nut butter

•       Seeds

---|---|---|---
VEGETABLES

applies to all groups

| •       Broccoli

•       Carrots

•       Red beets

•       Zucchini

•       Eggplant

•       Squash

| •       Tomatoes

•       Corn

•       Parsnips

•       Green beans

•       Fennel

•       Spinach, arugula, chard

| •       Red, green, yellow peppers

•       Mushroom

•       Red and green cabbage

•       Leek

•       Celery

•       Garlic, onions

---|---|---|---
FATS| •       Olive oil

•       Canola oil

•       Walnut oil

•       Flaxseed oil

| •       Nuts, seeds (unsalted)

•       Nut butter

•       Butter

| •       Olive oil

•       Canola oil

•       Walnut oil

•       Flaxseed oil

| •       Nuts, seeds (unsalted)

•       Nut butter

---|---|---|---|---
TOPPINGS| •       Nuts (walnuts, cashews, almonds)

•       Seeds (flaxseed, pumpkin seeds, sesame, sunflower seeds)

•       Shredded cheese (e.g. parmesan, feta)

•       Fresh herbs

•       Dried fruits (e.g. raisins, cranberries, apricots)

| •       Nuts (walnuts, cashews, almonds)

•       Seeds (flaxseed, pumpkin seeds, sesame, sunflower seeds)

•       Fresh herbs

•       Dried fruits (e.g. raisins, cranberries, apricots)

FRUITS

applies to all groups

| •       Apple

•       Pear

•       Bananas

•       Oranges

| •       Clementines

•       Red and green grapes

•       Kiwi fruit

•       Sliced fruits

| •       Homemade fruit salad (unsweetened)

•       Dried fruit mixes (unsweetened)

---|---|---|---

EXAMPLE MEALS LUNCH/DINNER

OMNIVORES

(People who eat animal products inc. meat)

| VEGETARIAN

(No meat, but other animal products OK)

| VEGAN

(No animal products, i.e. no meat, no eggs, no dairy products or milk)

---|---|---
•       Homemade carrot-ginger soup

•       Mild beef curry with potatoes, plain rice, grilled vegetables

•       Apple crumble

| •       Homemade carrot-ginger soup

•       Risotto with tuna;

Spinach, roasted beets, red bell peppers

•       Fruit muffin

| •       Homemade carrot-ginger soup

•       Risotto with tofu;

Spinach, roasted red beets, red bell peppers

•       Vegan nut cake

•       Minestrone

•       Salmon steak with potatoes, couscous, grilled zucchini, yellow bell peppers, squash

•       Fruit cake

| •       Minestrone

•       Salmon steak with potatoes, couscous, grilled zucchini, yellow bell peppers, squash

•       Fruit cake

| •       Minestrone

• Lentil burger, potatoes, grilled zucchini, yellow bell peppers, squash

•       Vegan fruit cake

•       Homemade broccoli soup

•       Polenta with veal, mixed grilled vegetables

•       Pudding

| •       Homemade broccoli soup

•       Polenta pizza with feta, tomato, and arugula topping

•       Pudding

| •       Homemade broccoli soup

•       Polenta with warm lentils/beans, mixed grilled vegetables

•       Pudding (with non-dairy milk alternative)

•       Homemade tomato soup

•       Grilled chicken with sweet potato, lentils, mixed cooked vegetables

•       Rice pudding

| •       Homemade tomato soup

•       Spinach omelette with sweet potato, lentils, mixed cooked vegetables

•       Rice pudding

| •       Homemade tomato soup

•       Bean burger with oven-baked sweet potato, mixed cooked vegetables

•       Rice pudding

(with non-dairy milk alternative)

---|---|---
•       Homemade noodle soup

•       Grilled fish, tagliatelle, amaranth, roasted beets, carrots, zucchini

•       Fruit cake

| •       Homemade noodle soup

•       Spaghetti with ricotta, arugula

•       Fruit cake

| •       Homemade noodle soup

•       Spaghetti with tomatoes, chickpeas

•       Vegan fruit cake, soy yogurt

•       Broccoli soup

•       Grilled fish with quinoa, potatoes, spinach, carrots, corn

•       Chocolate cake (no coating)

| •       Broccoli soup

•       Grilled fish with quinoa, potatoes, spinach, carrots, corn

•       Chocolate cake (no coating)

| •       Broccoli soup

•       Risotto with beans, zucchini

•       Vegan chocolate cake (no coating)

© AUGUST 2023

www.biathlonworld.com
Sonystrasse 20, 5081 Anif b. Salzburg, Austria

For any questions, please contact:
Riikka Rakic, Head of Sustainability, riikka.rakic@ibu.at.

ABOUT IBU
The International Biathlon Union (IBU) is recognised by the International Olympic Committee as the international governing body for the Olympic sport of biathlon. Headquartered in Anif near Salzburg, the IBU is a non-profit organisation registered in Austria that regulates the sport and oversees competition organisations worldwide. In cooperation with its 60 member national federations, the IBU uses competitions, events, programmes and other activities to promote and develop participation in Biathlon throughout the world.

References

• International Biathlon Union

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