Nutrition for Grand Tours: 

how performance is built.

 

by Equipe Enervit

Grand Tours — spanning three weeks of racing, thousands of kilometers, and extreme elevation gains — are the ultimate test in the professional cycling calendar.

These epic stage races demand not only peak physical condition, but also meticulous planning of every aspect of the athlete’s day. From pacing to nutrition to recovery, everything is executed with scientific precision, because in races like these, every stage matters. To stay competitive from the first pedal stroke to the final finish line, nothing is left to chance for the UAE Team Emirates-XRG and Lidl-TREK athletes.

 

Giving it all… for three weeks straight

As UAE Team Emirates nutritionist Gorka Prieto-Bellver puts it, “When building a personalized nutrition strategy for a three-week Grand Tour, you have to treat every stage like a one-day race—but always keep tomorrow in mind.”

In this kind of racing, nutrition is designed not only for peak performance on the day, but also for fast recovery with the next stage already looming.

How much energy does a rider burn during a Grand Tour? It varies greatly depending on the stage profile:

• Flat stage: 2,000–4,000 kcal;
• Hilly stage: 3,000–4,500 kcal;
• Mountain stage: 4,000–5,500+ kcal.

Three main factors influence this calorie burn:

• Stage length;
• Power output (watts);
• Environmental temperature.

Based on field data from Equipe Enervit, pro cyclists should aim to consume:

• 75–85 g of carbs/hour on flat stages
• 90–120 g of carbs/hour on mountain stages

The Three pillars of Pro nutrition

To meet these energy demands, pro riders follow a nutrition strategy built around three critical moments:

1. Breakfast: think of it as “firing up the engine.” It tops up glycogen stores and completes overnight recovery. Riders typically take in around 200 g of carbohydrates and at least 40 g of protein to start the day right
2. On-the-bike fueling: this is the “fuel” that powers performance. The gut must be trained to absorb high amounts of carbohydrates even under intense effort, ensuring a steady supply of energy to the muscles
3. Recovery: this is where the next stage begins. Immediately post-stage, riders take in the right mix of carbs, protein, and fluids, followed by a light spinning session to flush out fatigue. Combating oxidative stress from prolonged efforts is also a key part of the recovery process

Behind the scenes

 

The riders aren't the only ones working hard. We joined the UAE Team Emirates staff during several stages — mechanics, chefs, nutritionists, masseurs, physios, and coaches all play crucial roles in a Grand Tour machine. The team bus becomes a mobile headquarters and a second home, where strategy is defined before, during and after each stage, and a tight-knit sense of family develops among the team.

The day kicks off at dawn with the mechanics doing final bike checks. Breakfast at the hotel is a team ritual, offering a brief moment of calm before race mode sets in.

Next comes the technical briefing, kit prep, and nutrition planning. Personalized bottles are mixed and packed, along with musette: small feed bags handed out in the designated Feed Zone. 

Inside the Musette

Typically, each musette contains:

• 1 sports bottle with 500 ml of water;
• 1 sports bottle with 500 ml water + 2 scoops of Isocarb C2:1 PRO (60 g carbs);
• 1 soft drink (25 cl);
• 1 Carbo Gel C2:1PRO;
• 1 Carbo Bar C2:1PRO;
• 1 pack of Carbo Chews C2:1PRO;
• 1 homemade rice cake from the team chef.

On hot days, an ice sock is also included to help reduce core temperature.

The role of the Team car

The team car — the lifeline on the road — plays a critical role in performance. Think of it as a lifeboat launched from the team bus, delivering mechanical, strategic, and nutritional support. UAE Team Emirates-XRG Sports Director Fabio Baldato shared during Stage 16 of the Giro: “We monitor every detail of the route through a dedicated app. Our base strategy—adjusted daily—is to refuel riders with bottles and gels every 20 km.”

The research never stops

Grand Tours also provide a unique opportunity to study nutritional needs in real race conditions. In recent years, Equipe Enervit has focused on individual sodium loss (visible in white salt streaks on race kits post-stage) and the role of polyphenols — especially those found in a specific tart cherry variety — in fighting oxidative stress caused by long, intense efforts.

Full recovery

 

Tart cherry extract is becoming a go-to recovery aid for pro riders. Its antioxidant properties help reduce inflammation and muscle soreness, supporting the recovery process after each stage. It can be taken immediately post-race or proactively in the days leading up to hard efforts. While it doesn’t replace essential recovery nutrients like proteins, carbs, or amino acids, it works in synergy with them for a complete recovery protocol. Today, many teams see it as a non-negotiable ally for getting through the toughest races.

Good luck to all our champions out on the road!