In just three weeks, competitors will face 21 stages, covering a staggering 3,320 kilometers, with 176 riders expected to burn an incredible total of 18 million calories. This sets the stage for next year’s Tour de France, which promises to be one of the toughest editions of this renowned cycling event.

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Kicking off in Lille, the upcoming route features six summit finishes, two time trials, and a thrilling return to Paris for an exciting finale along the Champs-Élysées.

Sounds simple, right?

With riders averaging around 5,000 calories burned per stage, adequate refueling and recovery are essential.

What do they actually eat to sustain their energy levels? SunSport consulted Victor Campenaerts, the winner of Stage 18 in this year’s Tour, for his insights.

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BREAKFAST

The focus is on carbohydrates.

Each athlete competing in Le Tour follows a tailored nutrition plan, with team nutritionists closely calculating food portions to ensure adequate carbohydrate intake.

Victor, set to race for Visma-Lease a Bike next year, informs SunSport that approximately three hours before the race, he enjoys a generous portion of porridge paired with 50 grams of agave syrup, dried fruits, and some banana.

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He opts for oat, almond, or rice milk, avoiding lactose due to its digestive challenges.

Many cyclists also savor a strong coffee with breakfast, one of the few legal performance boosters that enhance endurance and energy.

I trained alongside a Tour de France stage winner to test cycling’s next big thing – I was well and truly humbled

Prior to the race, Victor carefully manages his food strategy.

He adds: “About two hours before the race, and another hour before it starts, I have a small snack, constantly choosing energy chews.”

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These chews, which are a variety of sports nutrition product, taste “almost like delightful candy” to Victor, each providing about 30g of carbohydrates.

Then, let the event unfold.

MID-RACE

Carbohydrates serve as the main energy source during exercise, and inadequate fueling can lead to serious pitfalls even in a single day, let alone across three weeks.

At the day’s official start, marked by kilometer zero, Victor consumes his first energy gel.

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Victor requires approximately 140-150g of carbohydrates EVERY HOUR to maintain peak performance, which he achieves by mixing Precision Fuel and Hydration’s sports drinks, isotonic drinks, energy gels, and chews.

During his victory in Stage 18 this year, Victor ingested:

• 2.7 liters of carbohydrate and electrolyte drink
• 1 liter of carbohydrate-only drink
• 4 energy gels, each providing 30g of carbs
• 2 caffeine gels
• 3 energy chews
• 500ml of plain water

Riders have recently transitioned from traditional energy bars and bananas to these immediate energy sources, as consuming solid foods becomes difficult during races.

POST-RACE

Recovery starts the moment Victor crosses the finish line.

Most riders receive a recovery shake right after finishing, followed by plain rice on the team bus.

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For many teams at Le Tour, chicken and rice is a staple meal, providing an excellent mix of carbohydrates and proteins.

Some riders may augment their meals with ketchup, which is a quick method to introduce extra sugars.

However, every portion of ketchup is carefully assessed according to each athlete’s nutritional needs.

After a quick shower and massage, Victor checks in with the team’s nutritionist to discuss what he consumed throughout the stage and immediately after the race.

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Typically, he burns between four and five thousand calories during each stage, though this can vary with the length and intensity of the day.

Victor can consume a substantial amount throughout the race, so he doesn’t feel the need to overindulge at dinner.

Standing at 5′8″ and weighing 68kg according to ProCyclingStats, he often eats significantly less than larger sprinters and slightly more than general classification riders.

He elaborates: “I don’t need to have large portions at dinner. My girlfriend often finds it surprising how little I eat.”

“Some riders are taller and heavier, so compared to them, I might consume about half as much.”

Dinner menus are customized based on the following day’s stage—carbs are prioritized before mountain stages, while nutrient-dense, lower-calorie meals are served before sprint stages.

During the 2022 Tour, Team EF Education-EasyPost offered several meal options for both flat and hilly days:

FLAT STAGE

• Starter – Cured meats
• Leek, onion, and carrot soup
• Roasted vegetables
• Paprika sweet potatoes or Spanish paprika rice
• Mexican spiced trout

MOUNTAIN STAGE

• Starter – Salmon and beetroot salad
• Carrot and coriander soup
• Cucumber, lime, and tomato salsa salad
• Penne arrabiata or Spanish paprika rice
• Paprika and oregano chicken
• Roasted vegetable ratatouille
• Fruit crumble

On rest days, the team chefs are encouraged to craft their unique ‘cheat meal’.

Dinner can include healthier versions of burgers, tacos, and lasagna—ultimately better alternatives to what many would consider celebratory meals.

Victor can’t specifically recall what he had after his win in Stage 18 but humorously notes, “Clearly, I didn’t bring any scales to dinner that night!”

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“We shared a glass of champagne, I believe I had two, nothing excessive.

“After all, you’re quite exhausted, so you’re not looking to get drunk when there are two stages left.”

Dessert options are available each night, with crème brûlée being a personal favorite of Victor’s, although he may skip dessert occasionally.

“When crème brûlée is served, the dietitian is fully aware of its contents.

“She can tell you that one portion has approximately 400 calories, and for many riders, enjoying dessert is essential for their mental well-being.”

EF Education’s dessert menu features options like flapjacks, banana bread, and beetroot brownies.

These carefully prepared meals represent a significant upgrade from the monotonous pasta diets of the past, though they still don’t quite match what one might find in high-end Mayfair restaurants.

Owen Blandy, head performance chef at EF Education, told the BBC: “You need to set aside your culinary aspirations and adapt regarding dessert after a race.

“Be creative then, but stick to the fundamentals: carbohydrates and proteins. Provide riders with what they want, and they’ll be happy.

“I’ve cooked risottos, but they often just ask for plain basmati rice. 

“These athletes aren’t on leisure trips; their focus is entirely on properly fueling their bodies.”