Amacx Sports Nutrion & Amstel Gold Race

Sports Nutrition Advice for the Amstel Gold Race Tour Version 2024

Mar 11, 2024

You've signed up for the Tour Version of the Amstel Gold Race, and now you're busy with your preparations, including planning your nutrition strategy. But what should you eat, how much, and why?

The basics: How does our body work?

Let's start with the basics. Our body is like a car - it needs fuel to function. For our body, that fuel is carbohydrates. Carbohydrates are quickly converted into energy, making them ideal for sports.

But how many carbohydrates do we need? This question is crucial to ensure that we have enough energy for our activities without overloading our bodies.

How many carbohydrates do we need?

Just like a car without gasoline won't get far, we also have a limited amount of energy. After about 45 to 90 minutes of intense exercise, that energy is depleted. Of course, we want to prevent this during the Amstel Gold Race Tour Version, so it's important to refuel in time.

How quickly your energy is depleted in your body depends on various factors, such as the intensity of the effort, but without the right nutrition, this supply cannot be replenished, which can lead to hitting the wall and ultimately performance loss! That's why we use the following carbohydrate schedule as a rule of thumb:


Duration exersice

Carbohydrate intake

> 1 – 2 hours

30 – 60 gram per hour

> 2 – 3 hours

60 – 90 gram per hour*

> 2,5 hours

Up to 90 gram per hour*

* At this amount of carbohydrates, it's important to choose products with a 2:1 carbohydrate ratio. If you want to consume more than 90 grams of carbohydrates, choose the Turbo Line, with a 1:0.8 carbohydrate ratio.

Which products should you choose?

Looking at the table above, you'll see that if you're cycling the 125 km route, you'll need to replenish 90 grams of carbohydrates every hour during the ride. You can do this, for example, with sports drinks, energy bars, and gels. Amacx Sports Nutrition is available at all aid stations during the tour, but it's wise to experiment during your training sessions. You could schedule this, for example, based on the following nutrition plan:


125 km

Type of product(s)

Total carbohydrates

1st hour

500 ml Energy Drink + 1 Energy Fast Bar + 1 Energy Nougat

» 93 grams

2nd hour

500 ml Energy Drink + 1 Energy Nougat + 1 Energy Fruit Chew

» 92 grams

3rd hour

500 ml Energy Drink + 1 Energy Fast Bar + 1 Energy fruit Chew

» 91 grams

4th hour

500 ml Energy Drink + 1 Energy Fast Bar + 1 Drink Gel

» 90 grams

5th hour

500 ml Energy Drink + 2 Drink Gels

» 90 grams


Get ready for success

Prepare optimally for the Tour Version of the Amstel Gold Race with our sports nutrition advice. By refuelling with the right amount of carbohydrates in time, you'll prevent hitting the wall and keep your energy levels up throughout the entire race. Try different products from Amacx Sports Nutrition during your training sessions so that you know exactly what works for you on the big day. With our products, you're guaranteed to be ready for success!

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