What is the nutrition of a professional cyclist?

When you take a close interest in cycling, there's an impressive amount of data to record for a beginner (choosing gear, equipment, training, nutrition, etc.). After discovering what diet to follow as a cyclist, today we're focusing on the nutrition followed by a professional cyclist.

How important is nutrition for a professional cyclist?

Nutrition plays a crucial role in the preparation of a cyclist and is just as important to manage as training to be at your best on race day. This is especially true for stage races like the Tour de France, which last from several days to weeks. Therefore, the nutrition of a professional cyclist is highly regulated because it provides the energy source the rider needs to perform in races. The nutrition plan for a professional cyclist doesn't just concern race day but starts several days before a competition to prepare the body by building energy reserves.
If the body isn't sufficiently fueled, it tires more quickly, and consequently, the rider cannot deliver a high performance. Besides the risks of underperformance, poor nutrition or a poor lifestyle can also lead to more serious issues like injuries, not to mention the risks of hypoglycemia, poor recovery, etc.

What energy drinks are favored for the Tour de France?

A cyclist must consume at least half a litre every half hour, which is equivalent to a 500ml bottle. This measure should obviously be adjusted based on weather conditions and the effort exerted.
But a cyclist doesn't just drink water but energy drinks to help the body replenish glycogen stores. This is true for both weekend warriors and professional cyclists. But do you know which energy drinks are favored for the Tour de France?

There are three categories of energy drinks: pre-race drinks (to be consumed before exertion), isotonic drinks (to be consumed during exertion), and recovery drinks (to be consumed after exertion). Each has its own specificities as they meet different needs depending on when they are consumed.
Before exertion, the pre-race drink helps the rider start well-hydrated and increases their reserves of carbs and minerals before the start. It is usually made of mineral water, Maltodextrin, and mineral powders. It should be consumed in small sips in the hour and a half leading up to the start of the race.
During exertion, the drink has three objectives: hydration, caloric intake, and mineral replenishment. This is why energy drinks are generally enriched with carbs (slow and/or fast), minerals, and sometimes amino acids.
After exertion, riders generally consume a shake filled with a plant-based drink, blended fruits, protein powder, and amino acids, which can also be complemented by a remineralisation drink (enriched with minerals) to replenish what was lost through sweat during the race.
Just before bed, cyclists may consume a mix of water and Maltodextrin for an additional carb intake for the next day.

What is the diet of Tour de France riders?

A professional cycling race lasts several hours. Riders need to eat accordingly before, during, and after the race. Do you know what the diet of Tour de France riders is?
A rider can burn between 6000 and 9000 calories per race day depending on the type of effort, the duration of the race, and the elevation gain, which is 3 to 4 times more than a sedentary person. The energy intake must therefore be adjusted accordingly, and each meal is important.

Before the start, the rider has a breakfast composed of foods with a low glycemic index with carbs (whole grains, whole wheat bread, which can be complemented with rice or whole wheat pasta), vitamins/minerals (fruits, dried fruits, fruit juice, fruit compotes, etc.), and proteins (cottage cheese, yogurt, plant-based milk, ham, omelet, etc.), usually accompanied by tea or coffee. This meal represents about 700 calories to store glycogen in the muscles.

During the race, riders need an immediate glucose intake to maintain blood sugar levels thanks to a whole range of sports nutrition. Tour de France riders therefore consume cereal bars, energy gels, fruit pastes, fruit pouches, or compote pouches, as well as savoury snacks like cakes or tarts to avoid overloading the body with sweet foods and to vary the pleasures. During a stage of the Tour de France, depending on the effort required (race duration, elevation gain, etc.), a rider typically consumes a cereal bar and an energy gel per hour, with a sweet snack every two hours, alternating with compote or fruit, resulting in food consumption approximately every thirty minutes to avoid hunger pangs.

Immediately after crossing the finish line, riders have a snack aimed at aiding recovery and restoring muscle and liver glycogen stores to avoid muscle fiber damage. In order, the rider consumes a salty carbonated drink (to rehydrate and buffer the acidity accumulated during exertion), unlimited sugary drinks for an hour and a half (the rider's choice: soda, fruit juice, syrup, etc.), semi-liquid foods (like fruit compote which also has the advantage of stopping lactic acid). Finally, comes the solid snack (rice, pasta, polenta, potatoes, tabbouleh, savory cake, ham, etc.).

The evening dinner mainly serves to replenish reserves for the next day: the bulk of the calories lost during the day having been compensated by the post-race snack. This meal is therefore primarily composed of carbs (which will serve as fuel for the next day) and proteins (to rebuild muscle fiber). The notion of pleasure is crucial for the riders: this is why meals are often varied and they are allowed a low-fat dessert most of the time. Generally, the plate is composed of two-thirds carbohydrates (whole wheat pasta or rice) and one-third vegetables (for vitamins and minerals). Raw vegetables and fats are to be avoided to prevent slowing down digestion (which would interfere with the riders' sleep, necessary for optimal recovery). Some also have a dairy product (yogurt, cottage cheese) and may even allow themselves a glass of wine at the table a few evenings a week.

Now that you're well-versed in the nutrition of a professional cyclist, how about discovering when and what to eat for a long bike ride?