Marathon cycling demands long, grueling days, often exceeding four hours on the bike. In such endurance efforts, athletes in big races like the Tour de France 2022 keep their diets disciplined, prioritizing foods that deliver energy and steady protein. The key is balance: proteins support recovery and muscle repair, while easily digestible carbohydrates supply quick and sustained fuel to push through demanding stages. The approach helps riders maintain performance without stomach discomfort during hours on the saddle.
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During testing and daily racing, athletes rely on energy bars and gels to withstand extreme physical stress. Across the 21 stages of a grand tour, each cyclist may consume a high volume of these supplements. Bars typically consist of dried fruit and nuts, while gels provide a quick caffeine lift and rapid energy. Textures and flavors vary, allowing each rider to select favorites that settle well on race days.
In terms of hydration, water remains essential, but teams also rely on large quantities of isotonic beverages. Modern formulas can deliver significant amounts of sugar without causing stomach upset, helping to replace fluids and electrolytes lost through sweat while maintaining energy. This blend keeps riders going through long climbs and fast descents alike.
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Another crucial nutrient for athletes is carbohydrates, with pasta and other high‑carb options playing a central role in meals. Baguettes and other regional snacks appear frequently as quick sources of energy between stages. While the concept may feel surprising at first, hot chocolate historically served as a simple sugar source before the rise of modern isotonic drinks, though these drinks took over later for ongoing energy and hydration needs.