What Tour de France champions eat and drink right after the race

All meals are of great importance for cyclists who participate in the Tour de France, one of the most difficult competitions that requires enormous endurance. But what is eaten immediately after five hours of the race is the most important thing for restoring strength and water balance of the body, and the results of athletes depend on this food. After a short interval of about an hour, cyclists have the opportunity to replenish their strength and prepare for the next stage.

In professional cycling, nutrition has evolved along with bicycles and equipment. For example, the American team "Cannondale-Drapac" during the Tour de France has a professional nutrition specialist and two full-time chefs who cook and monitor everything that athletes eat during the three-week race. All the food and drinks they consume — up to 8 thousand calories per day — are based on the latest discoveries in the science of sports nutrition. A few minutes after each stage, when recuperation is so important, cyclists drink a protein-rich drink and a liter of diluted pineapple juice, after which they eat a portion of animal protein with rice and quinoa. And all this — until the real dinner. This is how the cyclists of the Canondale-Drapak team eat.

Within a few minutes after each stage, the riders begin to regain strength and water balance. First they drink a protein shake, like Lawson Craddock from Texas, pictured in the photo.

But it all starts long before that. Andrea Bizogno, nicknamed Bizo from Italy, drives the Canondale Drapac team bus and prepares restorative drinks and dishes that athletes consume on the way to the hotel. British nutrition specialist Nigel Mitchell makes a plan of everything that riders will eat and drink during the critical 1-2 hours after the stage.

Bizo starts with liter bottles of water, from which the riders drink immediately after each stage. According to Mitchell, during the tournament, athletes drink ten liters of liquid every day.

According to Mitchell's recommendations, Bizo adds store-bought pineapple juice to the water, which gives sweetness and makes it easier to absorb so much water. Among the beneficial properties of pineapple juice are anti—inflammatory, which also contribute to the recovery of athletes. Potassium-rich cherry juice is also used because of the presence of antioxidants in it. Both juices help to normalize the water balance and accelerate the recovery of strength.

This life—giving drink is essentially three parts water and one part pineapple juice.

If the rider is still dehydrated, after the diluted pineapple juice, Mitchell gives him an extra liter of water with electrolytes. Electrolytes come in the form of a tablet that dissolves in water like effervescent aspirin. This additive gives the water a taste and a little salinity.

Then comes the protein restoring drink. First Bizo fills the bottles with water.

Then he adds a restorative cocktail in powder.

"Cannondale-Drapak" uses a restorative cocktail of the OTE Sports brand containing 20 grams of high-quality protein. Mitchell says that a protein drink perfectly restores strength and water balance.

A few minutes after each stage of the tournament, the riders drink a restorative protein shake and their liter of diluted pineapple juice. Both help to restore the balance of fluid in the body.

Then Bizo prepares a post-race meal. Dissolves broth cubes to enhance the taste of the dish. This meal is very important for athletes, as most stages of the competition end at 17:30 and often riders do not have dinner at the hotel until 21:00.

Bizo usually adds animal protein to his dish. That day it was a chicken that he cut into pieces.

The main emphasis is on high-quality healthy protein. Dishes are often prepared from chicken, rabbit or tuna. Variety is very important, because absorbing so much food during a three-week race becomes a challenge for cyclists. The food should be healthy, but at the same time delicious.

"Many cyclists underestimate their protein needs. A Tour de France rider needs two grams of protein for every kilogram of his weight. Club riders and fitness cyclists don't need that much, but they make the mistake of consuming most of the protein in one or two meals. You need to consume high—quality protein with every meal in order to distribute protein intake throughout the day," explains Mitchell.

High—quality rice for risotto is the basis of dishes. But Bizo adds quinoa for more variety and flavor, guided by Mitchell's recommendations. Quinoa is a superfood rich in protein and healthy fats, and grain adds nutrients.

"We cooked rice for the racers, which we use in the form of rice cakes during the race. Rice is a great thing, it contains easily digestible carbohydrates, protein and a lot of water, which helps to avoid dehydration," explains Mitchell.

In this post—season dish - chicken, rice, pepper and garlic.

The food will be laid out in small bowls, from which the racers will eat in the car on the way from the finish line to the hotel. In a few hours, cyclists will sit down at the table for a full dinner.

After one mountain stage, the riders are taken to hotels. In the photo — Kristian Koren from Slovenia. A team member prepared a plate of rice with ham and peas for him to replenish his strength reserves right on the way. This nutrition strategy helps athletes survive a 21-day race and produce the best possible results.

After-race meals on the bus gives athletes the opportunity to calmly endure until dinner at the hotel at 21:00.