FUEL BIATHLON CHAMPIONS
RECIPES FROM IBU WORLD CUP HOSTS
Sustainability is at the heart of the IBU’s mission; as a snow sport, we already feel the direct impacts of climate change. We are committed to leading the way in advocating for climate action and sustainable development, inspiring not only our biathlon family but also winter sports fans around the globe. This cookbook is a wonderful example of collaboration and shared responsibility. With contributions from our Organising Committees and athletes alike, it showcases high-quality vegetarian recipes designed to provide our athletes with the nutrition they need to perform at their best while supporting a sustainable lifestyle.
I am proud of this initiative and grateful to everyone involved. Together, we are not only promoting healthier food choices but also reinforcing the importance of protecting our planetand doing our bit to secure the future of winter sports.
Olle Dahlin IBU President
Elite athletes inspire us with their unwavering dedication, discipline, and pursuit of excellence. At the IBU, we strive to support top performance both on and off the track. When our Sustainability Athlete Ambassadors highlighted the challenge of accessing high-quality vegetarian meals at IBU events, we saw an opportunity for concrete action.
Building on our “How to Cook for Elite Athletes“ guidelines, issued in 2023, this cookbook offers practical, nutritious and tasty meals for athletes who prefer the vegetarian optionwhether for health reasons or to reduce their environmental impact.
We encourage our IBU event organisers, their partner hotels and catering suppliers to adopt these recipes to ensure that all athletes can follow their preferred diet and select balanced meals that support their performance. Through this collective effort, we can enhance individual success while advancing the sustainability of our sport. Let’s take meaningful steps together - one meal at a time.
Riikka Rakic IBU Head of Sustainability
INDEX
EXPLORE TASTY RECIPES FROM ALL EVENT HOSTS IN THE 2024/2025 SEASON
FINNISH VEGETABLE PURÉE SOUP
The Finnish vegetable purée soup is a quick and healthy meal that suits everyone. Finnish people still like to grow their own vegetables and since the climate is rather cold and the growing season short, the most popular root vegetables for the soup are carrots, potatoes and turnips. This earthy soup will keep you warm in the cold winter days. To make it a true Finnish experience, enjoy the soup with rye bread.
INGREDIENTS
Soup
700g
1(100g)
1 1 tbsp
1l
3 tbsp
1 tbsp
0.75 tsp
0.25 tsp
<200ml
of your favorite vegetables (e.g. carrot, sweet potato, potato, turnip, parsnip, celeriac)
yellow onion
garlic glove
canola or olive oil
water
vegetable broth
herb seasoning (e.g. basil, oregano, tarragon)
salt
black pepper
low-fat cooking cream or rice/ coconut/oat alternative (for vegan version)
To top your portion
4 tbsp
4 tbsp
4 slices
200g
roasted pumpkin or sunflower
seeds
light sour cream
rye bread
quark
1. Wash, peel and dice vegetables into approximately equally sized pieces. There should be about a litre of diced vegetables.
2. Peel and chop the onion and garlic.
3. Heat the oil in a pot and sweat the vegetables for approximately one minute.
4. Pour in the water, vegetable broth and herbs. Heat until the water boils and then cook for 30min or until the vegetables have softened (you can try with a fork).
5. Pour out and save part of the liquid. Use a mixer to make the vegetable purée. Strain off the soup if you want.
6. Add the rest of the liquid and add some cooking cream until you get the texture you want.
7. Reheat the soup and add some sour cream and seeds on the top of your portion.
8. Optionally you can serve it with rye bread and quark.
Kick off the biathlon season with a warming soup that makes an excellent starter. To boost carbohydrate intake, pair it with a generous serving of bread. For optimal fuelling, enjoy the soup alongside a main dish.
CHEESE DUMPLINGS WITH
COLESLAW
The Kaspressknödel (cheese dumplings) is a traditional dish from Tyrol and the western regions of Austria, known for incorporating flavourful local cheeses, such as Tyrolean mountain cheese. Unlike the classic round dumpling, the Kaspressknödel is flattened and enriched with cheese, then fried to a golden crisp in clarified butter. It’s typically served with a fresh coleslaw-style cabbage salat, which perfectly complements its rich, savoury flavour.
INGREDIENTS
Cheese dumplings
4 PEOPLE
grated spicy cheese (e.g. mountain cheese)
dumpling bread from your master baker
milk
eggs (approx. 4)
onion
table salt
parsley chives
crushed black pepper (approx. 1 tsp)
grated marjoram (approx. 2 tsp)
garlic grit (approx. 1 tsp)
Coleslaw
1 pc.
60ml
6 tbsp
1 tsp
150ml
0.5 tsp
60min
STEP BY STEP
Cheese dumplings
1. Place the eggs in a large bowl and whisk well.
2. Finely chop the onion, chives and parsley, and add to the bowl.
3. Add the spices to the bowl.
4. Add the cheese and dumpling bread.
5. Heat the milk and add to the bowl.
6. Knead or mix all the ingredients well by hand.
7. Shape the cheese dumpling mixture into 8 equal-sized balls and press down lightly with a spatula until the desired shape and thickness is achieved.
8. Fry in a pan until golden brown and serve with the coleslaw.
Coleslaw
1. Remove the outer leaves of the cabbage head, quarter the cabbage and cut out the core. Finely shred the cabbage using a kitchen slicer.
2. Mix together the vinegar, oil, sugar, water and salt to make a marinade and pour it over the cabbage. Season with caraway seeds and mix well.
3. Cover the coleslaw and leave to stand in the fridge for a few hours.
6g white cabbage (small) herb vinegar oil sugar water salt caraway seeds
This recipe is a true soul-soothing dish, best enjoyed in moderation due to its high fat content. To preserve the authenticity of this Tyrolean favourite, we’ve kept the original recipe intact. However, for a more athlete-friendly twist, consider serving it with potatoes to boost the carbohydrates, and reduce the oil and cheese to lower the fat content.
1 tsp
VEGGIE BALLS WITH NAPOLITANA SAUCE
Surrounded by stunning lakes and mountains, Annecy is known for its magnificent environment and fresh, flavourful food. These veggie balls with Napolitana sauce capture that spirit - made with fresh herbs and simple ingredients, they’re a tasty and healthy choice for everyone, especially athletes looking for good nutrition. Perfect to enjoy after a day outside, this dish brings the warmth and freshness of Annecy right to your kitchen.
INGREDIENTS
Veggie balls
lentils red beans
2 PEOPLE
panko bread crumbs
medium onion, finely chopped clove garlic, minced fresh parsley, chopped salt and pepper to taste
Napolitana sauce
tomatoes
crushed tomatoes or additional fresh tomatoes
olive oil
medium onion, finely chopped
clove garlic, minced carrot, diced small (brunoise)
basil
salt and pepper to
STEP BY STEP
Veggie balls
1. Boil the lentils and red beans in salted water until tender. Drain and roughly mash the red beans, then combine them with the lentils to form a textured mixture.
2. In a large bowl, combine the red bean and lentil mixture with panko, onion, garlic and parsley. Mix well, adding salt and pepper to taste.
3. Form into balls and brown them in a hot skillet with olive oil until golden and crispy on all sides.
Napolitana sauce
1. In a large saucepan, heat the olive oil over medium heat and add the onions, garlic and diced carrots. Sauté until softened.
2. Add the tomatoes, season with basil, salt, and pepper, and simmer until the sauce thickens, stirring occasionally.
Serving
Add the cooked veggie balls to the sauce to coat, then serve over al dente penne pasta. Garnish with additional basil.
This pasta dish is a great meal for long, hard training days but also after competition. The high carbohydrate content helps replenish glycogen stores for the following session or day.
Tip: Combine beans and quinoa or lentils and feta for slightly different vegetarian meatballs. If you like some crunch, add 2 tbsp of chopped walnuts. This gives it some crunch and also some omega-3 fatty acids.
Fusilli pasta (or any other type of
MUSHROOM RAGOUT
WITH ORIGINAL THURINGIAN DUMPLINGS
This mushroom ragout with traditional Thuringian dumplings is a true taste of the Thuringian Forest. The dumplings, crafted from a mix of raw and cooked potatoes, have been a regional favourite for generations. Paired with a savoury ragout made from locally foraged mushrooms, this hearty dish captures the essence of Thuringia’s natural flavours and traditions - perfect for a warming, healthy meal that brings a bit of the forest to your kitchen.
INGREDIENTS
Mushroom ragout
Thuringian dumplings
4 PEOPLE
STEP BY STEP
Mushroom ragout
1. Preparation: wash the mushrooms and cut them and the onions into slices
2. Sauté: saute the onions with the butter. Add the mushrooms.
3. Boil: add the vegetable broth and the cream. Bring to the boil (around 4 minutes) season with spices and herbs of your choice. Season to taste with salt and pepper.
Thuringian dumplings
1. Preparation: peel the potatoes and cut 700g into small pieces. Boil these 700g in water, including the salt, until they are soft. Grate the rest of the potatoes, which are not boiled (1,3kg) and squeeze them out in a linen cloth.
2. Cut the toast into small cubes (1x1cm) and fry them with the butter in a pan
3. Mix: put the raw grated potatoes into a bowl and mix them with the salt. Mash the boiled potatoes and mix them with the raw ones. Keep stirring until you have a good dough. If the dough is too soft, add the potato flour
4. Cook: bring a large pan of salted water to the boil
5. Form the potato dough into firm round dumplings about the size of a tennis ball and put 2 or 3 pieces of the toast inside each dumpling.
6. Cook: put the dumplings into the pan of salted water and simmer for about 20min. You can take the dumplings out of the water as soon as they float on the surface.
VEGAN POTATO GOULASH
Ruhpolding, nestled in the Bavarian Alps, is known for its stunning landscapes and hearty cuisine that reflects the region’s rich agricultural heritage.
Potatoes, a staple ingredient in Bavarian kitchens, take centre stage in this flavourful potato goulash. Its simplicity and plant-based twist make it an all-time favourite, whether you’re cooking for athletes or enjoying it at home.
INGREDIENTS
Potato goulash
1kg
1
2
2 tbsp
1-2 tsp
2 tsp
1 tsp
2 tsp
2 tsp
4 tsp
1,4l
160g
2 tsp
6 4 tsp opt.
300g
potatoes
onion
red peppers
olive oil
4 PEOPLE
caraway seeds, ground paprika powder, sweet paprika powder, smoked cumin
tomato paste
apple cider vinegar
vegetable stock
carrots
marjoram, grated
bay leaves, dried cornflour
salt
tofu
coconut oil
Topping
45min
STEP BY STEP
Potato goulash
1. Peel, rinse and dice the potatoes into approx. 1-2cm cubes. Peel the onion, halve and cut into fine rings. Wash, deseed and chop the peppers. Wash and slice the carrots.
2. Heat the olive oil in a large pan. Fry the onion strips in it over a medium heat for a few minutes until brown. They should not get too dark, but nice and golden.
3. Then add all the spices and the tomato paste and fry briefly to release the aroma.
4. Deglaze the ingredients with apple cider vinegar and pour in the vegetable stock. Now add the potatoes and carrot slices, bay leaves and a little marjoram. Simmer the ingredients with the lid on for around 15min. Stir occasionally.
5. After about 5-8min of cooking, add the red pepper pieces and simmer. The goulash is ready when you can easily pierce the potato pieces with a fork.
6. Then dissolve the cornflour in a glass of cold water and stir into the goulash to make it wonderfully creamy. Season the goulash to taste with salt. Remove the bay leaves.
7. Cut tofu into small cubes, season as you prefer, and fry with coconut oil in a pan until they get crispy. Add to the goulash for higher protein intake.
Serving
Serve the potato goulash with a dollop of soy yogurt, garnish with caraway seeds and marjoram and sprinkle with fresh parsley.
1 tbsp soy yogurt parsley
4 tbsp opt.
PASTA PENNE WITH MOUNTAIN PESTO SAUCE
It’s pasta time! Just like AntholzAnterselva, the penne with mountain pesto is a modern fusion dish at its best. Inspired by one of Italy’s most popular dishes, it’s been jazzed up with some tasty and nutritious ingredients from our mountain region. Truly an all-time favourite among the biathlon family in Antholz-Anterselva.
INGREDIENTS
Mountain pesto
40g 40g
4 PEOPLE
basil leaves
rocket parsley
lightly toasted walnuts
sun-dried tomatoes
grated Schwarzenstein Mila cheese (or parmesan cheese as an alternative)
olive oil Taggiasca Liguria
garlic
freshly squeezed lemon juice
salt
ground black pepper grated nutmeg
480g
Felicetti penne rigate (or any other type of pasta that will hold the sauce well)
Vegan version
Simply skip the cheese and add ground almonds.
STEP BY STEP
Mountain pesto
30min
1. Wash the basil leaves, rocket and parsley. Dry everything thoroughly with a kitchen towel.
2. Combine the herbs with 30g of the olive oil, sun-dried tomatoes, lightly toasted walnuts and garlic, and season to your liking.
3. Pulse everything together in a food processor or with a handheld blender until very finely minced. Slowly dribble in the remaining olive oil and process until smooth.
4. Add the grated cheese and process very briefly, just long enough to combine until smooth. Taste and adjust seasoning, cheese or oil if needed until satisfied with the taste and consistency.
5. Add a squeeze of lemon juice at the end for a little twist.
1. Cook the pasta in boiling salted water according to the packet instructions. The pasta is “al dente” when it’s soft enough to eat but still has a bit of bite.
2. When the pasta is done, reserve some pasta water, then drain (do not rinse the pasta) and add the mountain pesto.
3. Toss or stir well to coat the pasta in pesto sauce, adding a little pasta water if needed to make the dish silky and creamy. Serve immediately.
To adjust the classic Antholz recipe more to the needs of athletes, reduce the ingredients to 30g of walnuts, 20g of cheese and 100g of olive oil for a lower amount of fat. To add more carbs, increase the ratio of pasta to pesto. Finally, add 200g of ricotta for extra proteins.
Pasta penne
Pasta penne
KULAJDA CZECH SOUP
Kulajda is a traditional Czech soup that is rich in vitamin C thanks to the potatoes and fresh herbs such as dill. It also contains various B vitamins found in mushrooms and vitamin K, which contributes to bone health and blood clotting. Kulajda is ideal for the colder seasons. It is very popular in Czechia and is often served in restaurants and homes where it is appreciated for its traditional taste.
INGREDIENTS
4 PEOPLE
potatoes (peeled and diced)
fresh mushrooms (preferably porcini mushrooms)
onion
garlic
vegetable stock
sour cream (or whipping cream for a creamier version)
plain flour (to thicken)
bay leaves
allspice balls
black peppercorns
butter (or olive oil)
vinegar pinch of sugar
salt and freshly ground pepper to taste
fresh dill
eggs (poached or boiled)
STEP BY STEP
45min
1. Heat the butter in a saucepan and fry the chopped onion until golden brown. Add the garlic and fry briefly. Then add the mushrooms and cook until soft and the excess water has evaporated.
2. Add the potatoes, bay leaves, allspice and black peppercorns to the pot. Pour in the vegetable stock so that the potatoes are submerged. Bring to the boil, then reduce heat and simmer until potatoes are tender (about 15-20 minutes).
3. In a bowl, mix the sour cream with the flour to make a smooth mixture. Slowly add it to the soup, stir well and let it bubble for about 5 minutes to thicken the soup.
4. Season the soup with vinegar, a pinch of sugar and salt and pepper to taste. Finally, add the chopped dill.
5. If you want to add eggs, you can prepare them separately and serve them on each portion of soup.
6. Serve the kulajda hot, ideally with a slice of fresh bread.
Kulajda is especially popular in Bohemia and comes from traditional rural cooking that used local ingredients. It has been passed down through generations, evolving into a comforting dish
POKLJUKA STYLE COTTAGE CHEESE ROLLED DUMPLINGS WITH
PORCINI
In Slovenia, rolled dumplings are filled with cottage cheese from Bohinj’s organic farms, where cows graze on mountain pastures, giving the milk a rich flavour. To complement the dish, porcini mushrooms are added highlighting Slovenia’s deep tradition of mushroom foraging.
INGREDIENTS
50g
2 sprigs
STEP BY STEP
1. You can make the dough yourself, or use ready-made dough.
2. Mix together all the ingredients and let the dough rest for an hour.
3. Roll out the dough as thinly as possible.
1. Mix together all the ingredients and let the mixture sit for 20min.
2. Spread the mixture over the dough to a thickness of 1cm. Wrap it in a roll using a cloth and cook it in salted water for 30min.
3. Once cooled, cut the roll into slices 3cm thick.
1. Fry the onion in the butter until golden, then add the porcini and cook for a few more minutes before adding the garlic.
2. Pour in the wine and let the sauce cook until the wine is almost completely evaporated.
3. Add the broth and reduce it to a third. Finally, stir in the cream and chopped parsley. Serve in a deep plate
With over 5,000 species of fungi, Slovenia’s forests, especially in Gorenjska, are a true paradise for mushroom lovers. Wild mushrooms are a common ingredient in Slovenian cuisine. Last, but not least, porcini is in Slovenian language “jurček“, which is also the official mascot of Pokljuka.
OVEN-BAKED HOKKAIDO PUMPKIN
This dish highlights the natural sweetness and rich flavour of Hokkaido pumpkin, intensified through oven baking. With a creamy texture and high nutritional value, Hokkaido pumpkin develops a delicate caramelised surface when baked. A hint of spices or fresh herbs makes this the perfect autumn/ winter appetiser, side dish or main course, especially when paired with seasonal vegetables
INGREDIENTS
1 small 1
4 30g 120g 150g 1 1 tbsp 2 tbsp opt.
1 tbsp 1 tbsp opt. opt.
4 PEOPLE
Hokkaido pumpkin
cauliflower divided into small florets
carrots, peeled and chopped
butter
tofu
couscous
red chilli, finely chopped
fresh ginger, finely chopped sunflower oil
salt and pepper
lemon juice
finely chopped parsley
pomegranate seeds
ricotta/yogurt dip for topping
STEP BY STEP
Oven-baked pumpkin and cauliflower
1. Preheat the oven to 230°C (445°F).
60min
2. Cut the pumpkin into 4 wedges, remove the seeds, and toss in sunflower oil, salt, and pepper.
3. Do the same with the cauliflower florets.
4. Bake on parchment paper for 20-25min until the pumpkin is tender.
5. Season the cauliflower with lemon juice.
Couscous and tofu
1. Cook the couscous following the package instructions.
2. Cut the tofu into small cubes and fry with some oil in a pan.
Carrot cream
1. Bake the carrots until soft (about 30min) along with 2 tbsp of butter, then blend in a food processor until smooth
2. Season with salt and pepper.
Browned butter with chilli and ginger
1. Melt the remaining butter over medium heat until it begins to turn golden and smells nutty.
2. Add the chilli and ginger, and let it simmer for 1min.
Serving
Arrange the oven-baked pumpkin on the plate with the couscous, carrot cream, pan-fried cauliflower and tofu. Drizzle the browned butter with chilli and ginger over the dish. Garnish with garden cress and pomegranate seeds.
CAPUNS A TRADITIONAL
GRAUBÜNDEN RECIPE
Capuns used to be a poor man’s dish that provided a hearty meal after a long journey or a hard day’s work. It is said that there are as many recipes for capuns as there are mothers-in-law in Graubünden. Capuns are still popular today - whether with locals or vacation guests. It is therefore not surprising that capuns are often served in Graubünden restaurants, where they bring a smile of satisfaction to diners’.
INGREDIENTS
4 PEOPLE
fat or clarified butter parsley, chives, rosemary, basil chard leaves (alternatively, you can also use cabbage stem leaves)
grated parmesan
STEP BY STEP
1. Prepare a firm dough from the flour, eggs, milk water and salt.
2. Finely chop the bread and onions and steam in the fat or clarified butter.
3. Finely chop the herbs (reserve some of them) and mix into the batter.
4. Briefly blanch the chard leaves.
5. Place a spoonful of dough in each leaf and roll up, securing with a skewer (e.g. toothpick).
6. Leave the wraps to stand in boiling salted water for 20min.
7. Place in layers in a bowl with cheese and chopped herbs and pour hot butter over them.
8. Depending on your taste, you can also pour a mixture of bouillon and milk (approx. 300ml of each) over the whole thing before baking it in the oven for 10-15min at 180°C.
POTATO CHEESECAKE WITH CLOUDBERRY
MAYO
This dish from Östersund blends the creamy richness of potato and goat cheese with the bright sweetness of cloudberry mayo. Best enjoyed after an active day, it’s served with grilled vegetables and crispy kale chips, made with local ingredients from the Jämtland region. A perfect way to unwind and savour the flavours of northern Sweden.
INGREDIENTS
Potato cheesecake
10 1 tbsp 1 tbsp 1 200g
4 PEOPLE
medium size potatoes
salt
white pepper
good pinch of fresh thyme, finely chopped
“Vit Caprin” white goats cheese whole cream
Cloudberry mayo
300ml
100-150ml mayonnaise (store bought or homemade)
100ml
1 tbsp
0.5 tbsp
5 drops
cloudberry jam salt
white pepper
Worcestershire sauce
60min
STEP BY STEP
Potato cheesecake
1. Skin the potato and cut into 1mm slices.
2. Season them with the salt, pepper and thyme.
3. Grate the cheese finely and add it to the potato mixing potato. Place alternate layers of potato and cheese in an oven dish until full. Try to pack the dish tightly. Top it up with the cream.
4. Bake in the oven in 175°C for approx 40min or until the potato turns soft and the cake has a nice brown colour.
5. Let it cool for a while then put it into the fridge, placing something heavy on the ingredients tightly together. Leave it to rest for at least 6 hours.
6. Warm it or heat through before serving.
Cloudberry mayo
1. Mix together all the ingredients and leave to rest for an hour or two, to let the flavours set.
2. Serve the potato cheesecake, accompanied by grilled vegetables (tomatoes, carrots, mushrooms) and crispy kale chips.
For a lighter and more athlete-friendly version, consider substituting the mayo with Greek yogurt to significantly reduce the fat content while maintaining a creamy texture. If cloudberries are not available in your supermarket, choose Physalis instead.
Youth and Junior World Championships - Östersund /
VEGETARIAN DIET FOR BIATHLETES
FUEL FOR PEAK PERFORMANCE AND PLANET HEALTH
In recent years, vegetarian and vegan diets have gained popularity across various sectors, including the world of sport. High-level athletes are finding that a wellplanned vegetarian diet can meet the demands of high-level endurance training while helping them to be climate-friendly. A balanced vegetarian diet provides all essential nutrients and can support top performance, recovery and long-term health. Moreover, shifting towards plant-based eating is a choice that also benefits the environment, aligning with a sustainable future for both sport and the planet.
Essential Nutrients in a Vegetarian Diet for Endurance Performance
For endurance athletes, a vegetarian diet can supply sufficient energy and nutrients when planned with attention to key nutritional needs. Although animal products have traditionally been a central source of protein and certain micronutrients, plant-based alternatives are readily available and effective.
Key for athletes to meet their needs with a vegetarian diet is to include the following:
Protein
Adequate protein intake is achievable with plant-based sources such as soy, legumes, eggs and dairy. Plant proteins, when consumed in a well-planned combination, supply all essential amino acids necessary for muscle recovery and performance, with scientific studies confirming that their muscle-building effects are comparable to animal proteins.
Iron
While plant-based diets offer iron-rich foods, they sometimles have difficulty being absorbed by the body. Simple adjustments, like pairing iron sources with vitamin C (e.g., adding lemon juice to leafy greens or kiwi to salads), can boost absorption and help maintain optimal iron levels - which is crucial for stamina, oxygen transport and overall athletic endurance.
Vitamin B12
Essential for energy metabolism, B12 is mainly found in animal products, so vegan athletes need B12 supplements or fortified foods to prevent deficiency.
Omega-3 fatty acids
Essential for brain health, cardiovascular function and inflammation control, omega-3s are naturally lower in vegetarian diets without fish. However, sources like chia seeds, flaxseeds and walnuts can supplement omega3s effectively, supporting both mental focus and physical recovery in athletes.
In addition to these core nutrients, it’s advisable for vegetarian athletes to monitor their intake of vitamin D, calcium, zinc and iodine to maintain peak health and performance levels.
A WINNING STRATEGY FOR HEALTH, PERFORMANCE AND SUSTAINABILITY
PERFORMANCE BENEFITS OF A VEGETARIAN DIET
Many athletes report that a vegetarian diet supports their athletic goals, primarily through increased carbohydrate intake - a crucial energy source for endurance. Plant-based diets are naturally rich in vitamins, minerals and antioxidants, which help reduce oxidative stress, aid recovery and bolster immunity. By choosing energydense foods on training days, athletes can sustain energy balance, preventing performance setbacks due to underfuelling.
A well-designed vegetarian diet is not only nutritionally adequate but can offer a competitive edge by supporting sustained energy, aiding faster recovery and improving overall vitality.
A SUSTAINABLE CHOICE FOR ATHLETES AND THE PLANET
Environmental sustainability is an increasingly important factor in food choices. Compared to meat-based diets, plant-based ones require fewer natural resources, such as water and land, and generate lower greenhouse gas emissions. For athletes mindful of their environmental impact, a vegetarian diet is a powerful way to reduce one’s carbon footprint and contribute to the health of the planet.
Incorporating a balanced vegetarian diet as an endurance athlete is a powerful choice that meets the demands of high-level training, optimises health and aligns with environmental stewardship. With careful planning, athletes can fuel their performance with plant-based nutrition, proving that excellence in sport can go hand-in-hand with a commitment to a more sustainable world.
BIATHLOR
SKI TRACK
WRAP
The name “Biathlor” is a playful nod to dinosaurs, while the “20/20” refers both to the 20 shots in a biathlon race and the 20 wraps I would prepare in one go. Arranging the tortillas like ski tracks adds a biathlon-inspired touch. This wrap became my go-to during training, study weeks, or work - easy to grab, satisfying, and practical with plant proteins, carbs, fiber, and simple veggies. I’ve reheated it creativelyunder a car hood or with a waxing iron - but it’s just as tasty cold with a bit of dijonnaise.
INGREDIENTS
500g
750g
20 PEOPLE
onion carrots
tofu
tomato sauce
corn kernels
maple beans
rice (any type)
4 cloves
10g
1 tsp
3 tsp
1 tsp
1 tsp
1 tsp 1 tsp 250ml
garlic
ginger salt
pepper cumin
paprika
nutmeg
curry powder
mayonnaise (homemade)
vegetable oil (canola, sunflower, etc.)
parsley
green onions, sliced large wholewheat tortillas
STEP BY STEP
50min
1. Cook the rice in a pot with 1 tsp of curry powder in the water.
2. Peel and thinly slice the carrots and onions, then sauté in a separate pot with 1 tsp of oil to soften the carrots and caramelise the onions.
3. Slice the tofu thinly and sauté in a separate pan with 1 tsp of oil. Add the garlic, paprika and nutmeg.
4. Add the tomato sauce, maple beans, corn and the remaining spices to the pot. Heat on low until it lightly simmers.
5. Add the cooked rice to the pot and mix gently.
6. Lay out the tortillas and evenly distribute the sauce and rice mixture, then add the fried tofu slices, mayonnaise, green onions and parsley.
7. Roll everything up, pack it and refrigerate to feed athletes for the whole week! (For a faster and more fun version, make two rows of 10 tortillas for the ski tracks version.)
Clearing out the fridge of all vegetables and starches allows for variation in the recipe while taking care of leftovers!
This creates a hybrid: the “touskitator“ from the word “touski“ - a contraction of “tous ce qui reste“ - relating to all that remains in the fridge.
VEGETABLE QUICHE
Quiche is my favourite recipe for an everyday meal because you can endlessly change the ingredients and the result is always good! I like to cook it in advance as a meal prep so that I have it ready when I come back from training because I am always starving and need to eat quickly! This recipe is also high in protein with close to 20g per serving and 50g of carbohydrates, which is perfect for recovery.
INGREDIENTS
Dough
100g
50g
50g
1
40g
opt.
opt.
lentil flour
oats
wholemeal flour
egg olive oil
STEP BY STEP
4 PEOPLE 90min
Water (until you get a nice and smooth dough)
salt, pepper and herbs
baking paper
Vegetable
2 1 tbsp
2 opt. opt. opt.
3 200ml 100ml
shallots
honey zucchini or eggplant
mushrooms dry tomatoes herbes de Provence
eggs
crème fraîche or soy cream milk (plant based or dairy)
salt, pepper mustard
opt. 1 tbsp goat cheese basil opt. opt.
1. Heat a pan with 1 big spoon of olive oil. Fry the shallots until golden brown. Add the honey and wait until they caramelised. Reserve on the side for later.
2. Cook the vegetables in a pan for about 20min, add some salt, pepper and 1 tbsp herbes de Provence.
3. While it is cooking you can start the dough: mix together the flour and oats, and salt, pepper and herbs as required.
4. Add the egg and the oil. Start kneading the dough and add carefully some water to form a nice ball. (If you add too much, just add a bit more flour as the dough should not be sticky.)
5. Roll out the dough on the baking paper to form a circle the size of your pie dish. It should be approx. 3-5mm thick. Place the dough in the pie dish and pre-bake it in the oven for about 10min.
6. Whip the eggs, soy cream, milk and the spices.
7. Take the dough from the oven. Spread the mustard on the bottom and add the caramelised shallots on top. Then, add the cooked vegetables (these should not be too wet, so remove any liquid if there is some after cooking), and the dried tomatoes and pour the egg mixture on the top. Stir gently to mix it all together.
8. Optional: add some pieces of goat cheese or grated cheese on the top.
9. Bake it for about 25-35min in the oven at 180°C. It should be nicely brown on the top.
Serve 1/4 of the quiche with salad or some extra carbohydrates (rice or pasta) on the side if you are really hungry!
VEGETABLE RÖSTI
Rösti doesn’t have to be boring and can be refined as desired. I don’t know this Swiss classic any other way, because in my childhood there was always a varied mixture of potatoes and healthy, seasonal vegetables at home. A vegetable rösti is quick to prepare and especially in winter it warms you up nicely after a training session or competition in the cold.
INGREDIENTS
PEOPLE
STEP BY STEP
1. Mix the vegetables, sweet potatoes or potatoes, cottage cheese, chives, spices, and olive oil.
2. Shape the mixture into a cake on a prepared baking sheet and flatten it.
3. Distribute small pieces of butter on top and bake in the middle of the preheated oven at 200°C fan (220°C top/bottom heat) for 30-35min.
4. Shortly before serving, fry the eggs in butter and season them.
5. Remove the vegetable rösti from the oven, quarter it and place it on pre-warmed plates.
6. Garnish with the fried egg and herbs, and serve hot.
1kg < 400g
200 g 1 bunch opt.
mixed vegetables, e.g., carrots, yellow carrots, pumpkin, leeks, zucchini, coarsely grated or finely sliced sweet potatoes or potatoes, coarsely grated cottage cheese chives, finely chopped salt, pepper, paprika olive oil
3 tbsp eggs butter salt and pepper herbs wholewheat bread
4 opt. opt. opt. opt. Garnish
Rösti
LENTIL BURGER
This lentil burger is a wonderful high carb, low fat meal for athletes. It’s a simple, nutritious recipe, containing fibre, polyphenols and other important nutrients and compounds. It’s a great recipe for athletes who want to precook for busy training days as you can store the patties for several days in the fridge. Furthermore, this recipe is very good because it allows for changes and substitutes based on the season and preferences. Zucchini and beets are great vegetables for autumn and winter respectively, but other vegetables can be used in spring and summer.
INGREDIENTS
Burger
3 cups
2 tsp
1 small
0.25 tsp
1 small
0.25 tsp
0.5 cup
0.5 cup 1 opt.
5 PEOPLE
lentils, drained and rinsed chilli powder zucchini, finely chopped salt beet root, peeled, chopped into cubes pepper red onion, finely chopped seasoned breadcrumbs egg, beaten olive or canola oil for cooking
45min
STEP BY STEP
1. Put 1.5 cup of the lentils into a bowl and mash well with a fork or a potato masher.
2. Add in the remaining lentils and the rest of the burger ingredients and mix well.
3. Form patties using 0.3 cup of the mix for one patty.
4. Heat a non-stick skillet over a medium heat. Add a bit of oil or use a cooking spray.
5. Place the patties into the skillet and flip every 2-3min. Cook until brown on both sides.
6. Remove from the skillet and enjoy with homemade potato wedges or bread, and various toppings such as onions, lettuce or tomatoes and some chopped nuts for more crunch
2-3 tbsp
5
Extra chopped nuts bread rolls or medium big potatoes
Instead of beets you can also add tofu for a higher protein content.
Feta is also a great option for the mix.
Judith Haudum is a sports dietitian and sports scientist. She has been working with elite endurance athletes (road cycling, triathlon) for more than 10 years. She is the head of nutrition of the Austrian Ski Association and also the head of nutrition of the Olympic Training Centre in Salzburg.
VEGAN RAMEN
Nothing beats a warm, nourishing bowl of ramen on a chilly winter day, especially when it’s made with care for both flavour and the planet. This vegan ramen, shared by the IBU Sustainability Team, is a cosy and delicious reminder that plant-based dishes can be hearty and satisfying. Packed with rich broth, crispy tofu and vibrant vegetables, it’s a perfect meal to keep athletes and fans energised throughout the biathlon season. Whether you’re relaxing after a day on the slopes or warming up at home, this ramen is sure to hit the spot!
INGREDIENTS
Broth
4
1 tbsp 1 bunch
200g
1 tsp
1 tbsp
<1,5l 200ml
garlic cloves ginger spring onions mushrooms
4 PEOPLE
STEP BY STEP
50min
1. Mince the garlic, ginger, chilli and spring onions, then fry in 2 tbsp sesame oil until until there is a good aroma. Add sliced mushrooms after a few minutes.
2. Mix the vegetable stock with the miso paste and peanut butter, then add the coconut milk
3. Season with the soy sauce, turmeric, black pepper. Simmer for 15-20min, then season with the lime juice
4. To make the tofu glaze, mince the garlic, add the sesame oil, soy sauce and maple sirup and mix everything together. Add tofu cubes to the glaze and let them soak for 10min. Fry the tofu cubes with some sesame oil in a pan until they get crispy.
5. Cook the noodles. Wash and halve the pak choi and fry it with some oil and salt in a pan. Cut it into small slices.
6. Bowl up – noodles, broth, tofu, pak choi, garnishes and enjoy!
chilli oil / red chilli, turmeric, miso paste, black pepper
sesame oil, soy sauce, peanut butter
vegetable stock coconut milk lime
Tofu topping
1 large
1 block firm tofu, cut into cubes
2
2 tbsp
3 tbsp 1 tbsp
garlic cloves sesame oil
low sodium soy sauce maple syrup
Choosing seasonal vegetables is a winwin: it‘s better for the planet and it´s better for you! Seasonal produce is fresher, often more nutrient-rich, and requires less energy for production and transport. Eat with the seasons and make a positive impact!
A heartfelt thank you to our Organising Committees for sharing some special vegetarian recipes from their regions, adding an authentic local flavour to this cookbook. We’re also thrilled to have bonus recipes contributed by our athletes, making this collection even more special.
Our thanks also goes to nutrition expert Judith Haudum, who provided invaluable feedback and detailed nutritional information for every dish. And, finally, a special thanks to our graphic designer Stefan Sporrer for the creative design of this cookbook, and to the JTA agency for the template and text editing.
Vegetarian cuisine is not just a healthy lifestyle choice, it’s also kinder to our fragile planet. We hope these recipes inspire delicious vegetarian creations - not only in the kitchens of our athletes but also in those of our biathlon fans.
Enjoy cooking and bon appétit!
The IBU Sustainability Team
PUBLISHER
INTERNATIONAL BIATHLON UNION (IBU)
Sonystrasse 20, 5081 Anif b. Salzburg, Austria
Telephone: +43-662-855050, www.biathlonworld.com
The IBU is an association according to Austrian law, seated in Anif b. Salzburg and registered in the Austrian Central Register of Associations with the ZVR number: 291698201.
IBU PRESIDENT Olle Dahlin
IBU VICE PRESIDENT Jiri Hamza
SECRETARY GENERAL Max Cobb
EDITOR Theresa Heinsinger, Stefan Sporrer
PROOFREADING JTA
PICTURES Christian Manzoni, IBU Photopool, Adobe Stock, J.CATHALA-Le Grand-Bornand, slavikpetrcom, biathlonantholz, Fleischerei Horngacher, Christian Heilwagen, Theresa Heinsinger, Kira Rakic
ARTWORK JTA Design, Stefan Sporrer, Theresa Heinsinger
