Fueling Champions: A Behind-the-Scenes Look at a Tour de France Stage

At the Tour de France, performance begins long before the first pedal stroke. Nutrition is everything – precisely planned, perfectly timed, and tailored to each stage.

As the official nutrition partner of Team Visma | Lease a Bike, EF Pro Cycling, and UAE Team ADQ, Amacx develops customized fueling and recovery strategies – optimized for the toughest races in the world.

This guide is based on insights from our partnerships with these world-class teams – real strategies, tested and refined at the highest level of professional cycling.

Whether you’re racing yourself or preparing for long training days – here’s how the pros at the Tour de France manage their nutrition.

Carbohydrates: 90–120 grams per hour

Your engine runs on carbs. During a typical Tour stage, riders aim to consume 90–120 g of carbohydrates per hour – the sweet spot for sustained energy, focus, and endurance without gastrointestinal distress.

  • Mountain stages, hilly classics, cobbled or gravel sections: up to 120 g/h, using Amacx Turbo Gels and Turbo Drink with the highly tolerable 1:0.8 glucose-fructose ratio.
  • Time trials: often 0 g/h – short, intense efforts where even reaching for a bottle can cost precious seconds.

    Hydration: Up to 1.5 liters per hour

    Dehydration should never decide a race. Depending on temperature and intensity, riders drink between 1–1.5 liters per hour, including:

    • Energy Drink or Turbo Drink – both provide carbs (2:1 or 1:0.8 ratio) plus electrolytes for simultaneous energy and fluid replenishment.
    • Water.

    • Hydro Tabs – for targeted electrolyte replacement and enhanced fluid absorption.

    Timing: Planned

    Structured fueling = stable performance. Pros don’t wait until they’re tired or thirsty. They follow a strict nutrition plan to avoid energy dips and maintain consistent output:

    • 3 products per hour.
    • Small portions every 15–20 minutes.
    • Reminders via team radio or feed zones.

    Recovery: It starts the moment the stage ends

    Refuel, repair, and get ready for tomorrow. Recovery after the stage is just as critical as fueling during it. The routine:

    • Within 15 minutes post-finish:
    • Amacx Cherry Juice to support anti-inflammatory response, glycogen replenishment, and better sleep
    • Recovery meal:
    • High in carbs, moderate in protein, easy to digest
    • Late-night snack:
    • Light meal to stabilize overnight energy levels and support additional recovery

      This structure supports muscle repair, glycogen restoration, and gut tolerance – essential during multi-stage racing.

      Why Amacx?

      Developed for endurance athletes

      • Easy to dose – every product delivers a predictable amount of carbs, making it simple to hit your target with 2–3 items per hour.

      Variety in taste and texture

      • Whether you prefer drinks, solids, sweet, or salty – Amacx offers enjoyable and customizable nutrition.

      Maximum tolerability

      • Tested by pro endurance athletes. Free from artificial colors and fillers. Designed for peak digestibility under high physical stress.

      Whether you're racing or training – with Amacx, you’re fueling at a professional level.