When we think of the Tour de France, we picture world-class athletes powering through grueling stages with unwavering focus and strength. What we don’t always see is the months of behind-the-scenes planning – especially when it comes to nutrition.
In fact, for many cyclists, nutrition planning starts at least six months before that first roll out.
Why so early?
Well, nutrition takes time!
The biggest gains from optimal Sports Nutrition do not come while in race season, they come in the pre-season or prep phase of training. This is where individualised programs work their magic – intake is periodised specifically to the cyclist and their goals for their key race.
Priority is placed on:
- Optimising fuelling and recovery at every training session;
- Promoting training adaptations through nutrition to strategically alter how the muscle responds to each session;
- Achieving goal body composition with the focus on power to weight ratio. It is also about knowing the purpose of each cyclist in the team and where their weight is at an advantage – just look at the differences between a climbing specialist and a sprinter!
Depending on the day, intake will be in the range of 5000-9000 calories OR 20,000 – 35,000 kJ.
Protein: The Consistent Recovery Tool
While energy and carbohydrate needs fluctuate, protein remains steady. The aim is not just to hit daily targets for recovery and muscle maintenance, but also to spread intake evenly across the day.
Riders aim for a protein-rich meal or snack every 3–4 hours, helping maximise muscle protein synthesis and reduce breakdown.
Carbohydrates: Adapted to the Stage
Carb needs shift depending on the terrain.
- Flat stages offer more flexibility – riders can consume a mix of real food and sports products throughout the ride.
- Mountain stages, on the other hand, limit intake opportunities. Long climbs and high intensity make it harder to digest food. That’s where fast-absorbing fuel (think sports drinks, gels, and chews) becomes crucial.
When the heart rate climbs, gut tolerance drops – which means fueling smartly, and with the right products, is non-negotiable.
Hydration: Individualised and Reactive
Hydration needs vary based on sweat rate, weather, and stage demands.
- On cooler days, riders may need ~500mL/hour.
- In hotter, high-intensity stages, this can rise to 800–1200mL/hour.
Riders typically rotate between water, sports drinks, and sometimes protein-rich fluids – especially early in the ride – to meet hydration, electrolyte, and fueling needs.
To optimise intake, a mix of sports drinks and water is used, with some stages including a protein-based bidon early on to support recovery later in the day.
Although you may feel a million miles from being on par with these riders, there is a lot of sports nutrition messages within their training and racing that all athletes (no matter what level!) can take on board. We utilise all of these concepts with our athletes and love periodising nutrition around your training to maximise your performance in a key race. All about our endurance race nutrition packages and daily training nutrition packages can be found here.
We have such an incredible crew of athletes achieving amazing things, so we would love to have you in our crew too!
