Remco Evenepoel is also indulging in something sweet. © APA/afp / LOIC VENANCE

From Nutella & Co.: What the tour stars eat

Even in the strictly structured nutrition plan of professional cyclists, Olympic champion Remco Evenepoel occasionally allows himself something sweet.

July 23, 2026

From: dpa/dl

"On big days, a little Nutella because it gives strength to the legs," the Red Bull teammate of Florian Lipowitz, who has since retired after a crash, told the broadcaster. TNT.

The current runner-up in the Tour de France got the tip from a colleague. Otherwise, he sticks to his diet plan. Counting calories, fasting, meticulously weighed food: In professional cycling, nothing is left to chance these days. Not even when it comes to food. Professional cyclists burn up to 8000 calories on tough mountain stages.

Low in fat and easy to digest

To be in top form for the Tour de France, superstar Tadej Pogacar says you have to "eat like a robot." Red Bull team principal Ralph Denk once described the advancements in this area as an "absolute game-changer." But what exactly does this diet entail? And what can amateur athletes learn from the pros?

According to Tadej Pogacar, one must eat like "a robot." © APA/afp / JEFF PACHOUD

Team Red Bull recently shared a glimpse into their pre-mountain stage meal on Instagram. The team chef prepared bread pudding with apples and raisins, gnocchi with tomato sauce and chicken breast, a salad with beetroot, walnuts, and oranges, and a small dessert. "Food high in carbohydrates, low in fat, simple and easy to digest," she said. The meals are weighed out, tailored to the calculated needs of each individual rider.

Carbohydrates are king

Carbohydrates are considered essential in competitive sports. Thanks to improved nutrition, cyclists can now consume up to 120 grams of carbohydrates per hour. However, their stomachs need to adapt to this. During races, professionals consume carbohydrates in the form of energy gels and bars. After the race, they often have recovery shakes.

Isaac del Toro and his teammates burn up to 8.000 calories during some stages. © ANSA / GUILLAUME HORCAJUELO

“Of the two bottles per hour, one is filled with electrolytes and 40 grams of carbohydrates for harder stages and 30 grams of carbohydrates for easier stages, the other with water,” said Adam Plucinski, nutrition expert for the Swiss Pinarello team. Frankfurter Allgemeine ZeitungIn addition, there are two to three gels or bars per hour. Before each stage, Plucinski prepares a strategy for each rider. The nutritional goal is then affixed to the handlebars.

“New bikes with improved aerodynamics, new clothing, and new tires are also responsible for the fact that professional cyclists are faster today. But nutrition is one of the keys to this development,” said Plucinski. Professional cyclists have it easier compared to amateur athletes because they are constantly being fed. Anyone planning a private ascent of Mont Ventoux should therefore plan carefully.