Professional cycling is experiencing a revolution. As speed records continue to tumble, it’s becoming increasingly clear that improved nutrition is playing a key role. From high-carb drinks to gut training, the modern cyclist’s diet has evolved into a science-led performance enhancer.
The 2022 Tour de France was the fastest in history, averaging 42.03 kph. In 2024, Mathieu van der Poel broke the Paris-Roubaix record with an astonishing 47.802 kph average speed over 259.7 km — all while riding solo for the final 60 km. These feats are not only a testament to physical ability and top-tier equipment but also meticulous attention to fueling.
The Central Role of Nutrition
Experts from multiple WorldTour and ProTour teams agree: the biggest leap in performance isn’t just training, it’s nutrition.
“Nutrition and performance go hand in hand,” says Mathieu Hejboer, Head of Performance at Visma-Lease a Bike. “They don’t work separately.”
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Sebastian Deckert, Head Coach at Tudor Pro Cycling, concurs. “The view on how riders should fuel in training and racing has changed. Nutrition products have improved, allowing riders to perform at higher levels.”
Dr. Julien Louis, nutritionist at Decathlon AG2R La Mondiale and an academic at Liverpool John Moores University, adds: “In cycling, performance is highly dependent on the ability to fuel and use fuel efficiently in-race, pre-race, and post-race.”
A Shift Towards High-Carb Fueling
The most noticeable change has been a shift toward high-carbohydrate fueling. “Carbohydrate is king,” says Louis. This contrasts earlier strategies, such as the ‘train low’ method (training with low carbohydrate availability), which are now seen as too risky or overused.
High-carb drinks are now a staple during races. Riders like those on Visma-Lease a Bike reportedly consume up to 120g of carbohydrates per hour during intense sessions. Louis adds some elite cyclists can ingest as much as 160g per hour without gastrointestinal issues.
Gut Training: A Critical Component
To tolerate high carbohydrate loads, cyclists must train their gut — and it’s now a core part of pre-season preparation.
“You need to make your body ready,” says Hejboer. Riders at Decathlon AG2R La Mondiale, for example, dedicate at least one session per week to high-carb intake, starting as early as December.
Louis notes: “After six or seven such sessions, riders develop more intestinal transporters, improving their ability to absorb carbohydrates.”
Tailoring Nutrition to the Rider and the Race
Riders’ fueling strategies vary based on their weight, training volume, and race intensity. A lighter rider may only need 90g of carbs per hour, while a heavier or more powerful rider might go beyond 120g.
Hejboer explains: “If you do high-intensity training, your carb needs are higher.” Riders also follow different nutrition plans for different training days and races.
The Broader Cultural Shift in Nutrition
Modern teams embrace a holistic approach. With staff including coaches, physios, and nutritionists, there’s a coordinated push for optimized nutrition. Teams like Tudor Pro Cycling, with experienced riders such as Julian Alaphilippe and Matteo Trentin, pass this knowledge on to younger athletes.
“There’s no need to convince them now,” says Louis. “Young riders know nutrition is critical.”
However, cultural attitudes still play a role. “In France, dinner is social and leisurely,” Louis notes. “In the UK, it’s often functional.” Strategies must therefore balance nutrition with team dynamics and traditions.
Nutrition’s Role in Recovery
Recovery from injury is also faster thanks to improved nutrition. Riders like Egan Bernal are returning to the bike days after injuries that used to take weeks.
“We aim to preserve muscle mass and stimulate bone regeneration with protein-rich diets and supplements like collagen and vitamin D,” Louis explains.
Hejboer agrees: “If you’ve built a strong aerobic base, even a collarbone break won’t ruin your season.”
What’s Next for Cycling Nutrition?
Is there a ceiling for carb consumption? Louis admits research is ongoing. “Some riders can go beyond 160g/hour. Ratios between maltodextrin, glucose, and fructose might be key to further increases.”
Future areas of interest include bicarbonate use during races and tailoring intake by body weight. As teams refine loading strategies and supplement regimes, it’s clear this is just the beginning.
Conclusion
Cycling’s obsession with speed has found a new engine: nutrition. From gut training to real-time fueling and recovery science, diet is now one of the sport’s biggest differentiators.
And for the rest of us? Even if we never ride a Grand Tour, adopting lessons from the pros — like balanced fueling and proper recovery nutrition — can elevate our own performance on and off the bike.
