14 Ways to Eat Like a Cyclist at the Tour de France

Fueling 2,000+ Miles of Grit, Power, and Precision

Ever wonder what it takes to fuel a cyclist through the Tour de France? With riders burning up to 7,000 calories per day, food isn’t just nutrition—it’s strategy. From sunrise breakfasts to mid-ride snacks and recovery dinners, every bite is calculated to maximize endurance, performance, and recovery.

Here’s an inside look at what powers the pros.

Pre-Ride: Building the Base

3–4 hours before the stage, riders load up on fast-digesting carbs:

• Oatmeal, white rice, pancakes, or bread with jam

• Bananas, honey, and sometimes a light egg dish

• Coffee or tea for a caffeine boost

• Plenty of water and electrolyte drinks to start hydrated

Getting this right is key—too little fuel, and the rider “bonks” (hits the wall). Too much, and digestion gets in the way of performance.

During the Race: Snacking on the Move

Tour de France cyclists eat constantly during the ride, aiming for 80–120 grams of carbs per hour. That’s the equivalent of 3–5 energy gels or several small snacks every hour.

Common on-the-bike fuel includes:

• Energy gels, bars, and chews

• Rice cakes wrapped in foil

• Bananas and small sandwiches

• Sports drinks with sugar and electrolytes

Staying hydrated is just as important. Riders often carry two bottles—one with water, the other with a carbohydrate-rich drink.

Post-Ride: Recovery Begins Immediately

Once the stage ends, recovery nutrition kicks in fast:

• A recovery drink or shake with protein and carbs is consumed within 30 minutes

• This is often followed by a full meal of pasta or rice, lean proteins (like chicken or fish), and vegetables

• Throughout the evening, riders continue to snack to meet their huge calorie needs

Chocolate milk is a popular and effective recovery drink, thanks to its optimal carb-to-protein ratio. Read more about its benefits:   (click here).

Evening Meals: Repair, Rehydrate, Rebuild

Dinner for a Tour de France rider isn’t just about calories—it’s about healing and preparing for the next day. Meals focus on:

• Anti-inflammatory foods: berries, sweet potatoes, greens, olive oil

• High-quality protein: chicken, fish, eggs, and protein supplements

• Simple carbs for easy glycogen replenishment

• Lots of fluids, often with added electrolytes

Some teams even use rice cookers on the team bus so riders can eat warm, familiar carbs right after the race.

The Bottom Line

Tour de France athletes treat food like fuel—and every bite matters. Their performance depends on the right nutrients at the right times, consumed with laser focus. Whether you’re a competitive athlete or just looking for smarter ways to recover, there’s a lot to learn from how the pros eat.

Curious how you can apply these fueling strategies to your own training?   Sign up for an Introductory Session with Barbara:  (click here)