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The diet of a Tour de France rider: How the pros fuel themselves while burning up to 7000 calories per day


The diet of a Tour de France rider: How the pros fuel themselves while burning up to 7000 calories per day
Mirror.co.uk

During the toughest stages, riders can burn up to 7,000 calories per day â more than double the amount the average man expends daily. So, in a sport of marginal gains and excruciatingly detailed physical preparation, what do the pros eat and how do they keep themselves going during a grueling three weeks? We asked performance nutritionist Ted Munson of Science in Sport exactly that question. Breakfast The first meal of the day will see riders eating fast digesting carbohydrates that are high GI (high glycemic) such as toast, cereals, rice pudding â general breakfast foods. They will also include a source of protein like eggs. The aim is to start the race with full glycogen â the main fuel when racing â stores. Riders will often use liquid carbohydrates in the form of smoothies, to get the nutrition that they need without the bulk carbohydrates. Pre-race The warm up will start up to an hour and a half before each stage. This will include muscle activation and warming up on the rollers. Riders will consume 500-1000ml of fluid in the morning of a race. This fluid will always contain electrolytes, particularly sodium, which helps the body absorb and use fluid more effectively. This is also a good opportunity to take on some pre-race fuel. Around 15 to 30 minutes before, riders will consume around 25-30g of carbohydrates to top up energy stores. This usually comes in the form of an SiS energy bar or rice cakes, something thatâs easily digestible.

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