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  1. 6,000 calories! What a Tour de France rider eats in just one day Trek Factory Racing's head chef and a sports nutritionist explain how a Tour rider fuels for a single day's stage of the three week race http://i.telegraph.co.uk/multimedia/archive/03371/Trek1_3371506b.jpgThe Trek Factory Racing team in fuel-burning action Photo: TDWSSport.com http://i.telegraph.co.uk/multimedia/archive/02657/TM-logo_2657567j.jpgBy Telegraph Men 7:40AM BST 12 Jul 2015 Ever wondered what it takes to keep a professional cyclist on their bike during the hardest race in the world? We went behind the scenes with Trek Factory Racing’s head chef Kim Rokkjaer and SiS Senior Sports nutritionist Emma Barraclough to find out what a pro peddler eats during a 24 hour period in the Tour de France. 8am breakfast = porridge or muesli followed by fruit, yoghurt, bread and a smoothie Kim Rokkjaer: “First up is an early serving of porridge or muesli, with a few unusual additions focused on preparing the riders for the day ahead”: Porridge - Jumbo oats - Cinnamon - Pineapple juice - Salt - Olive oil Emma Barraclough: “From the moment the riders wake up, their diet is focused on maximizing their carbohydrate stores. The fruit juice and olive oil keep the muesli dairy free and the oil ramps up the calories.” Average serving kcal = 480kcal Muesli - Basic muesli (no added sugar) - Rice milk - Mixed berries - Honey - Natural yogurt EB: Kim’s bircher-style muesli is really popular with the riders. Again it’s a good combination of fast and slow release carbohydrates, with plenty of fruit included. The rice milk and yogurt provides protein. Average serving kcal = 510kcal Fruit & Yogurt KR: “A quick mid breakfast snack of fruit and yogurt helps to deliver the range of carbohydrates that the riders will use later. Anything that is left over by the riders is carefully packed up and stored until after the race. Every calorie counts in the day of a pro cyclist” Average serving kcal = 200kcal http://i.telegraph.co.uk/multimedia/archive/03371/Breakfast_3371513b.jpg (Photo: SiS.com) Smoothie - Raspberries - Oranges - Bananas - Honey - Natural yogurt with added probiotics EB: “The smoothies are to help keep the riders fruit and vegetable intake up, without a lot of food bulk. The probiotics will help settle the stomach before the day’s stage.” Average serving kcal = 200kcal KR: “With breakfast the riders typically tuck in to a bit of bread - although this isn’t your farmhouse white loaf. There’s almost no gluten and it has a few healthy additions”: Bread (almost gluten free) - Dried yeast - Spelt - Sunflower & pumpkin seeds - Pistachio nuts - Oats - Olive oil - Honey EB: “The bread Kim makes is almost completely gluten free to go easy on the riders’ guts. Over the course of the Tour’s three weeks, the riders become more sensitive to gluten and other ingredients that can irritate the stomach.” Average serving kcal = 150kcal Post signing-on snack = cake or nuts KR: “By the time they’ve travelled to the start and signed-on the riders will need a carb top up. There’s a rider favourite in here, to give you a clue, it isn’t rice cakes”: Snack - 3 x rice cakes - 40g nutella (on top) - dried fruit and nuts EB: “A bit of comfort food is as important as anything else during a tough stage, Nutella is high in sugar so at this point, just before the race, it works well. Average serving kcal = 500 kcal Trek Factory Racing rider Fabian Cancellara warms up before a stage of the 2012 Tour de France During the race = sarnies, gels and bars - 2-3 pieces of sandwich from the feed station musette. These are usually small rolls filled with ham, cream cheese, or honey or nutella - 1 piece of cake from the feed station musette. Usually a rice or fruit compote cake - 500ml electrolyte drink per hour, plus a second bottle of of water or hydration drink - 1 energy gel or energy bar every hour EB: "The riders' demands change throughout the day, with solid food preferred earlier on, and gels and energy bars needed later as the intensity increases in line with fatigue.” "Each rider has enough energy stored in their muscles for just over an hour's worth of exercise without sustenance. Any longer than 90 minutes and the riders will start to tire. "It’s key for the riders to start eating just before the first hour is up, focusing on fast release carbohydrate. Hydration will also affect performance so water and electrolytes are essential, especially if it’s a hot day. "It's important to make clear that the above is a general outline. Every stage demands different nutrition dependent on the rider, their ambitions and the nature of the route.” Average kcal intake for a stage = 1800 kcal http://i.telegraph.co.uk/multimedia/archive/02279/5_2279769b.jpgThe musettes that are given out to riders during the race hold food and energy bars(Photo: Laura Fletcher) Post race recovery meal = pasta and sandwiches KR: “When the race finishes, recovery starts. The team’s soigneurs greet the riders at the line with a recovery shake. After they’ve stumbled back to the bus I will have prepared something tailored to the rider’s preferences, usually a chicken/tuna pasta type dish. - 1 recovery shake - Chicken pasta salad - Muesli - Sandwich - Hydration drink/cola/iced tea EB: “The period immediately after the finish is crucial for kick starting the riders' recovery, getting their glycogen stores replenished as fast as possible. "SiS REGO Rapid Recovery shake is a great way to get fast release carbohydrates and proteins back into the riders, which is light on the stomach.” Average kcal intake post-race = 920 kcal http://i.telegraph.co.uk/multimedia/archive/03371/shake_3371580b.jpgRecovery shakes supply your system with extra protein and carbs 7pm dinner = fish and meat with plenty of carbs KR: “Time for the big meal of the day: over a thousand calories in one sitting. The riders tuck in early to avoid disrupting their sleep.” - Tuna Steak, roasted and seasoned in salt/pepper/sesame seeds, or a meat dish - Dark whole grain pasta - Fried rice with vegetables - Salad - Rice pudding desert EB: “The high glycaemic index of the white rice forces an insulin response and replenishes the glycogen stores of the riders, which is crucial to perform well the next day.” Average kcal intake – 1210 kcal http://i.telegraph.co.uk/multimedia/archive/03371/Trek2_3371526b.jpgGrub's up: every calorie counts for a pro rider (Photo: SiS.com) 9pm evening snack = cereal or fruit KR: “A quick snack before bed will continue recovery through the night.” - Overnight protein shake - Cereal bar - Dried fruit and nuts EB: “During the evening and overnight it’s vital to stop the riders’ muscles breaking down from the extreme physical effort of a stage. The shake based on milk protein helps to maintain muscle fibres. "Over the course of the Tour, the risk of overnight muscle breakdown increases if an energy deficit is racked up over a few days, which can account for poor performance in the third week.” Average kcal intake – 550kcal Daily Total = 5910 kcal Total intake for the day comes just under 6,000 kcal (5,910), which is roughly three times the daily amount recommended for an average man. http://i.telegraph.co.uk/multimedia/archive/03371/Chef_3371520b.jpgTrek Factory Racing's head chef Kim Rokkjaer (Photo: SiS.com) http://www.telegraph.co.uk/men/active/recreational-cycling/11729780/6000-calories-What-a-Tour-de-France-rider-eats-in-just-one-day.html
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