![]() ![]() While overfueling isn’t that common, eating foods too high in fat and protein (at least on race days) can take away from consuming high-carb foods, which can leave muscles depleted, Arnold adds. A big meal with carb-rich foods a few hours later, and consistently drinking fluids throughout the day.A postrace recovery snack with 20 to 30 grams of high-quality protein and 1 to 1.2 grams of carbohydrates per kilograms body weight (about 60 to 90 grams).60 to 120 grams of carbohydrate and 16 to 32 ounces of fluid with electrolytes per hour during the race.A big carb-rich meal two to four hours before the stage.What does a daily food plan look like for Tour de France?įor a 200-kilometer day (more than 124 miles), for example, Arnold breaks it down: Exactly How to Fuel Rides of Every Length.So, what do Tour de France riders eat day after day and how much do they consume? We chatted with pro racers and former Tour riders to find out. All the food is weighed out on a gram scale, to get the quantities of carbs right.” “These suggestions are based off the stage of the day, and retrospectively looking at the power file after the stage. “Most teams now have a nutritionist who is instructing daily on the number of grams of carbohydrate per meal, as well as per hour on the bike,” says Astana Qazaqstan rider, Joe Dombrowski. “These not only ensure that the athlete’s glycogen stores are managed optimally for performance, but also they provide other benefits, such as preventing the athlete’s immune system from weakening and putting them at risk for illness.”īecause nutrition is just so important, pro athletes, of course, have experts to help them navigate the ins and outs of properly fueling for racing and recovering. “Meeting calorie and carbohydrate needs is the most important nutrition factor when it comes to a three-week stage race,” says Kristen Arnold, MS, RDN, CSSD, sports dietitian, cycling coach, and junior women’s road director for USA Cycling. Over the last few years top-level teams, like Jumbo Visma and UAE Emirates, have invested heavily in nutrition as it becomes clearer that eating and hydrating just right can help them stay ahead of their competitors. Play icon The triangle icon that indicates to play ![]()
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