Recovery and nutrition during the Tour De France

For the most important cycling race of the year – the Tour de France – nothing is left to chance behind the scenes. Not only are training and strategy meticulously prepared, but the riders' nutrition and recovery also receive maximum attention. Dietitian Astrid Roekens explains how the riders of Intermarché-Wanty put this into practice. The Etixx PRO LINE Recovery Shake, the Night Protein Shake and the High Protein Sport Bar all play a vital role during the three weeks of the Tour.

Daily recovery strategy during, before and after the Tour

“The day starts with a hearty, carbohydrate-rich breakfast. Just before the stage begins, riders often have a final carb-rich snack, such as the Natural Oat Sport Bar, to start the stage well-fueled. During the race, the continuous intake of carbohydrates is crucial to avoid energy depletion. The new Energy Bar Fruit Chew is a popular choice due to its convenience and rapid absorption. Maintaining fluid balance is also essential – otherwise, the risk of dehydration increases significantly, leading to a drop in performance.”

“Recovery starts immediately after the stage. Riders receive cherry juice at the finish line, mainly for its anti-inflammatory effects. Then, on the team bus, they drink a PRO LINE Recovery Shake – chocolate is their favorite flavor – which is perfectly balanced in carbohydrates and proteins. On the way to the hotel, the High Protein Sport Bar is a tasty option for a quick protein boost. After that comes a recovery meal with a balanced mix of proteins, carbs, and a small amount of fats.”

“To help the body recover daily, the riders use recovery boots with compression and cooling. Massages are also a fixed part of the recovery routine: they help keep the body flexible and relieve muscle tension. In addition, most riders take supplements such as Beta-Alanine Slow Release to delay muscle acidification, Multimax to support immunity, and Sport Hydro Tabs to compensate for salt loss on hot days.”

“In the days leading up to the Tour, riders replenish their carbohydrate stores and focus on optimal hydration. After the Tour, blood tests are done to ensure their values are still balanced. The focus then shifts to rest, catching up on sleep, replenishing energy stores, and addressing any deficiencies.”

Rest days and travel days

“On rest days, riders stay active with a recovery ride in the morning, followed by lunch. Nutrition on these days consists mostly of natural foods. Gels and other sports nutrition products are not used. However, the High Protein Sport Bar remains a popular choice on rest days.”

Evening recovery and sleep

“When dinner takes place early enough, the riders drink a Night Protein Shake just before going to bed. Sometimes, Intermarché-Wanty's chefs create a tasty dessert using this recovery product, like a Night Protein pudding with banana, milk, and protein powder. These variations offer the perfect balance throughout the three weeks of the Tour.”

“Adequate sleep is essential. The team ensures that the riders eat promptly after the race so they can head to bed early – although this isn't always easy due to lingering adrenaline. In addition, thanks to a sponsor, each rider brings their own mattress on the Tour to optimize sleep quality.”

Flat vs. mountain stages

“The tougher the stage, the more carbohydrates riders consume before, during, and after the effort. During flatter stages, the intensity is a bit lower. Riders are more likely to consume solid foods, such as Energy Sport Bar, Natural Oat Sport Bar or Energy Bar Fruit Chew. On mountain stages, the intensity is much higher, so riders are more likely to opt for gels instead of solid food.”

“There is little difference in the nutritional composition between sprinters and climbers, but their energy demands differ: sprinters typically burn more energy and thus need to eat more, while climbers burn less and eat less. Additionally, all riders use supplements like Omega 3 throughout a Grand Tour.”

Evolution in Cycling Nutrition

According to Astrid, the approach has become much more refined in recent years. “Riders are far more conscious of their nutrition now. In the past, meals were barely weighed, whereas nowadays, nearly everyone tracks their portions. We see that riders are extremely focused on their diet during a period like the Tour. It’s also crucial to supply your body throughout the day with the right nutrients at the right time.”

“Just like other WorldTour teams, Intermarché-Wanty uses a nutrition app. Dietitians upload personalized meal plans for each rider, which can be easily adjusted. This makes tailored nutrition practically feasible.”
 

Conclusion

“A rider’s recovery during the Tour de France is a complex and highly individualized process in which nutrition, hydration, sleep, supplements, and technology all go hand in hand. Thanks to intensive support and smart, modern strategies, the riders of Intermarché-Wanty are able to perform at the highest level, day after day.”