Carbohydrates

The pro peloton isn't fueled by the flashing lights of social media trends. While influencers peddle the latest "superfood" powders, the world's most elite cyclists—including the likes of Tadej Pogačar—rely on a strategy rooted in brutal simplicity and clinical evidence. My experience in the mountains has taught me that nature doesn't care about your marketing; it only cares about your output. For UAE Team Emirates, that output is managed by Gorka Prieto-Bellver, who keeps the strategy lean. The goal is performance, not aesthetic, and the gap between what you see on TikTok and what happens on the bus is a canyon. Carbon fuel and the 120-gram barrier Carbohydrates remain the non-negotiable king of the mountain. We are witnessing a massive shift in how much fuel the human body can actually process. Just six years ago, nutritionists struggled to get riders to stomach 60 to 80 grams of carbs per hour. Today, the best in the world are pushing 120 grams of carbohydrates every sixty minutes. This isn't just about eating more; it's about training the gut to handle a relentless influx of glucose and fructose without shutting down. When you're redlining on a 20% grade, your body is a furnace. Gemma Sampson, an advanced sports dietitian, notes that many amateurs fail because they under-fuel, hitting a wall while pros are just getting started. The delivery method—gels, bars, or isolate drinks—is secondary to the total volume. For the support riders, or domestiques, the load might be slightly lower, but the leaders are constantly topped off to ensure they have the explosive power required for the final kilometers. If you aren't fueling at this level, you're bringing a knife to a gunfight. The tactical edge of sodium bicarbonate and caffeine Beyond the base fuel, the pro toolkit narrows significantly. Sodium Bicarbonate and Caffeine are the primary legal erogenic aids that actually move the needle. Bicarbonate acts as a buffer against the lactic acid that screams in your legs during a time trial or a breakaway. However, it’s a double-edged sword. It can cause significant gastrointestinal distress and unwanted water weight gain. Pro teams now use targeted delivery systems, like mini-tablets or specialized gels, to bypass the stomach and hit the bloodstream where it matters. Caffeine timing is equally calculated. It isn't about a morning latte; it's about a tactical strike. Riders aim for peak blood concentration—roughly 45 to 50 minutes before the most critical effort. For a GC contender, that means dosing late in the stage to ignite the nervous system for the final climb. The dosage is aggressive, typically between three to six milligrams per kilogram of body weight. This level of stimulation demands a counter-strategy for sleep, often involving Melatonin or Magnesium Bisglycinate to ensure the rider doesn't spend the night staring at the ceiling while their competitors are recovering. Creatine finds a home in endurance sports For decades, endurance athletes treated Creatine like a poison, fearing the bulk of a bodybuilder. That era is over. The modern pro uses creatine for its ability to fuel the first 15 seconds of a punchy acceleration. Whether it's a sprinter closing a gap or a climber responding to an attack, the phosphocreatine system provides the immediate energy that prevents a rider from being dropped. The weight gain concern is mitigated through periodization. Nutritionists like Steven McAnulty suggest a low-dose, long-term approach rather than the traditional "loading" phase to minimize water retention. Beyond the muscle, there is emerging evidence that creatine provides a level of neuroprotection against concussions—a grim but necessary reality in a sport where crashes at 60km/h are part of the job description. If you’re a vegetarian or a female athlete, the benefits are even more pronounced, as these groups often have lower baseline levels. The myth of the ketone miracle Despite the hype that has surrounded Ketones in recent years, they remain highly controversial within the elite inner circle. While some teams swear by them for recovery, others, like UAE Team Emirates, have largely abandoned them. The issue is interference. Ketones can compromise how the body utilizes carbohydrates—the very fuel needed to win races. Taking them immediately after a race can block glycogen resynthesis, effectively sabotaging the recovery window. Furthermore, the taste is described as "vile," and the gastrointestinal cost often outweighs any marginal gains. In the high-stakes world of the WorldTour, if the evidence isn't bulletproof, the product gets cut. Recovery starts with red bottles and real food You’ve seen the riders crossing the line and reaching for a small red bottle. That’s Tart Cherry Juice. It’s a concentrated hit of antioxidants designed to blunt the inflammatory response. But it’s only a bridge. The real work of recovery happens on the team bus and at the dinner table through whole foods. High-glycemic carbs and lean proteins are prioritized in the first three hours post-race to replenish depleted stores. Pros don't just look at calories; they look at the metabolic window. If you're racing the next day, you're aggressive with fluids and macros. If it’s a one-day classic like Paris-Roubaix, you can afford to be more relaxed. The mountain demands a debt; these athletes just ensure they pay it back as quickly as possible.