At the Tour de France, performance starts long before the first pedal stroke. Nutrition is a key part of the plan—measured, timed, and tailored to every stage. As official sports nutrition partner to Team Visma | Lease a Bike, EF Pro Cycling and UAE Team ADQ, Amacx provides fueling and recovery solutions built for the demands of the world’s toughest races.
This guide is based on insights and observations gathered through those partnerships—real-world strategies tested and refined at the very highest level of cycling.
Whether you're preparing for your own races or long training days, here's what you can learn from pro-level Tour de France fueling strategies—powered by Amacx.
Carbohydrates: 90–120 grams per hour
Your engine runs on carbs
During a typical Tour stage, riders aim for 90 to 120 grams of carbohydrates per hour. That’s the sweet spot for energy, focus, and endurance without gut distress.
- On flat or tempo stages, riders take in 90g/hour—usually a mix of Amacx Energy Drink, Energy Bar, and Energy Gel.
- In the most demanding stages, mountain ones but also long stages with a lot of hills, gravel or cobbles, terrain, intake ramps up to 120g/hour using Amacx Turbo Gels and Turbo Drink, which use a fast-absorbing 1:0.8 glucose-fructose ratio.
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Time trials are the exception: most riders consume 0g/hour. These efforts are short and explosive, and reaching for a gel or a bottle could cost precious seconds.
Hydration: Up to 1,5 litres per hour
Don’t let dehydration decide your race
Riders drink 1 to 1,5 litres per hour depending on heat and intensity. Fluids include:
- Energy Drink or Turbo Drink, packed with carbohydrates (2:1 or 1:0.8 ratio) and electrolytes to fuel and hydrate simultaneously.
- Water
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Hydro Tabs to restore electrolytes and boost fluid absorption for more efficient hydration.
Timing: Fuel on a schedule
Structured fueling = consistent performance
Top riders don’t wait until they’re tired or thirsty. This approach helps avoid energy crashes and supports steady endurance output, even in back-to-back race days. They follow a fixed plan:
- 3 products per hour
- Sips and bites spaced every 15–20 minutes
- Fuel reminders via team radio and feed zones
Recovery: It starts the moment the stage ends
Refuel, rebuild, and be ready for tomorrow
Post-stage recovery is just as important as on-bike fueling. Here’s how riders do it:
- Within 15 minutes: an Amacx Recovery Shake and Amacx Cherry Juice for inflammation support, glycogen restoration, and sleep support.
- Recovery meal: riders refuel with one main recovery meal, high in carbohydrates, moderate in protein and easy to digest.
- Late night snack: later in the evening, a light snack helps them maintain energy levels overnight and supports continued recovery.
This structured recovery ensures muscle repair, glycogen replenishment, and digestive comfort—crucial for back-to-back racing.
Why it works with Amacx
Engineered for endurance athletes
Fueling made easy
Each product delivers a predictable carb load. Just use 2–3 products per hour and hit your targets without overthinking.Flavour, texture and variety
From fresh flavours to smooth textures, Amacx keeps nutrition enjoyable. Solid, liquid, sweet or salty— mix and match Amacx products to suit your personal preference. Whether you lean towards gels, bars or drinks, the result is the same: consistent, effective fueling.Top level digestibility
Tested by elite endurance athletes. Free from artificial colourants and fillers. Designed for comfort during high output.
Your Tour de France starts here
You don’t need a yellow jersey to fuel like the pros. With Amacx, you get a complete system—from pre-ride snacks to mid-race fueling and post-ride recovery.
Whether you're training for a Gran Fondo, your next triathlon, or simply your longest ride yet, we’ve got the tools to help you push your limits.
