Everything A Tour de France Pro Rider Eats In A Day: EF Head Nutritionist Reveals All...

[@pierrex3226]

He sounds like a super cool dude. I love food & cooking but it's a fact that staying on top of your nutrition during periods of high training load (which for me really isn't that high either) is quite an adventure. These guys train, eat and sleep. Such a narrowly focused life they live...

[@aza1021]

Wow, this one was my favorite so far! Next time ask him how he calculates each rider macro and suplementation needs. What is the starting point? What factors does he consider for nitrate or caffeine? Does he does carbs and or caffeine peridiotization? How do you decide when to use a gel or a bottle? Such good interview!

[@MNBKWORK]

food in a day of a EF Pro: depending if race/workout or rest day grand tour (queen stage)/one day race: range from 4k to 7.5k calories in a day "a meal" consists of: several slices of bread, big plate of rice, 3 egg omelette, fruit juice glass, banana, maple syrup/honey "a snack" is one of the following: piece of fruit, rice cake, race bit of food as in bar/gel/shake/bottle "a bottle" is a carb drink or just plain water a meal 3-4hrs before the race then a snack before the race during the race: the cyclists fuel a minimum of 90g carbs per hour as recommendation (but can go up to 120g)(through bottle, gels and bars) (nutritionist worked out a plan from humidity and heat how they do things) post race: + recovery shake + tart cherry/montmorency cherry juice (anti inflammatory effects) + maybe some haribo on the bus after the race: bunch of high GI based carbohydrates as in: haribo/sweets/fruit juice/fruits/cereals/bread/pasta/rice/some cinidments and sauces/maybe a dessert they'll have the initial meal shower proper meal as in: rice, chicken (carb + protein combo) depending on the day/ what is the next day: another snack or meal every hour for another 2 hours; total of 4 hours and 4 meals then dinner and some other snacks they care about protein, but its easy to get it in (for light cyclists) 2g/kg body weight is the minimum target; the challenge is to not go over board with the protein consumption how to deal with rest days (ie. chill day/ restday in grandtour): focusing on veggies, fiberous foods, unless the cyclists follows a low fiber diet because they gotta pack on so many carbs, its getting monotonous; most cyclists like it plain (as in no strong flavours)

[@reflectionsdetail]

Does WILL ever go cooking with Harry S?

[@dereknolantan]

Any Supplements? Omega 3? B vitamins? Antioxidants?

[@KP-ox5yo]

Any link to that kind of cherry juice boys? 🍒. I missed exactly what type it was

[@EMBIKES]

Just tart cherry juice from any grocery I’m p sure

[@drewbuffington]

All plant foods are complete proteins. The myth that plants don’t contain all 20 aminos acids has been dispelled by the nutrition community a number of years ago.

[@drewbuffington]

And before you come here with some old garbage data look at the CURRENT science thru Christopher Gardner at Stanford. It’s not even debated any more. All plant foods are a complete protein and you don’t have to have MUCH* of a variety.

[@drewbuffington]

Overwhelmingly tho sounds like a good plan. Carbs for the win 👏🏼

[@davidlau2467]

So they have to basically spoon feed one rider? 🤣

[@Hephera]

Hard to take seriously a nutritionist who references the disproven myth of "incomplete/complete proteins"

[@InconnuGlitterBoy]

So pasta can cover all the bases as it comes to proteins? ...

[@jamesvonvacheresse7888]

So...are you vegetarian or vegan?

[@InconnuGlitterBoy]

@@jamesvonvacheresse7888 That's what I asked myself too :).

[@lathamhardee]

I’m personally vegan, but there are 20 common amino acids that make up the protein in your food. Many vegetable proteins have only a few of them, many lacking leucine entirely (according to peer reviewed literature, the most important one). TLDR; the idea that proteins can be complete/incomplete is NOT a myth. And as a vegan (myself) you should most certainly know and understand this so you can consume protein from proper and varied sources.

[@Hephera]

​@@lathamhardee completely incorrect. Plant proteins contain all 20 amino acids. Mariotti; Gardner (2019-11-04). "Dietary Protein and Amino Acids in Vegetarian Diets-A Review". Nutrients. doi:10.3390/nu11112661 Young, V. R.; Pellett, P. L. (1994-05-01) [1994]. "Plant proteins in relation to human protein and amino acid nutrition". The American Journal of Clinical Nutrition. doi:10.1093/ajcn/59.5.1203s Craig, WJ; Mangels, AR (July 2009). "Position of the American Dietetic Association: Vegetarian Diets" (PDF). Journal of the American Dietetic Association. doi:10.1016/j.jada.2009.05.027. please reference the "peer reviewed literature" you claim contradicts this. because this myth was debunked in 1981 by the very author who invented it so I'm very interested in how such a claim could pass peer review.

[@satangw2]

trash team trash diet

[@InconnuGlitterBoy]

Wondering how many of the cyclists are pre-diabetic despite them being professionals.

[@onezweithree]

huh? sugar in itself does not cause diabetes. for some reason, this myth is still alive, but multiple studies have disproven it.

[@lathamhardee]

Exercise increases insulin sensitivity. It’s very unlikely that an athlete putting in 10-20-30 hour weeks would become type two diabetic.

[@Timo-qb1gf]

I'm wondering the same. Also impact on cholesterol as your triglycerides go up with carbs. Can't be healthy on the long run, especially eating off the bike with the insulin response.

[@nicktheodorou3474]

They actually have one of the lowest risks of all cause mortality and type 2 diabetes. Type 2 diabetes is caused because of the lack of utilisation, not intake, hence why 97% of type 2 diabetes occurs in obese individuals.

[@lathamhardee]

@@Timo-qb1gf my total cholesterol is 100 (41 LDL), triglycerides are 37. I eat 80+ g carbs an hour on the bike, and a fair bit off the bike. I weigh 81kg. Also note worthy, I don’t eat meat or dairy.