Inside Movistar’s Tour de France Fuel Plan

The Tour de France’s brutal day-after-day racing requires a finely-tuned nutrition strategy to optimize performance and recovery for each stage. Pro riders must replenish enormous energy expenditures and repair muscles in a short overnight window. Movistar Team, for example, has partnered with Spanish sports nutrition brand 226ERS to meet these demanding energy and recovery needs.

A key focus is protein intake, critical for muscle repair after stages. Experts recommend about 20–30 g of high-quality protein immediately after a stage, along with ample carbohydrates and fluids, to jumpstart muscle recovery and glycogen repletion [1].

During the stage itself, riders prioritize consuming carbohydrates for fuel, but 226ERS products are formulated to also “kickstart” recovery during the race by including ingredients like amino acids that protect muscles.

In-Race Nutrition: Gels, Bars, and Hydration

Throughout each Tour stage, Movistar riders consume a mix of 226ERS gels, bars, and drinks to stay fuelled. The 226ERS High Energy Gel provides 200kcal and 50g of carbohydrates per serving using advanced cyclodextrin for sustained energy release.

Notably, certain flavours of the High Energy Gel are fortified with 1g of BCAA (branched-chain amino acids, in an 8:1:1 leucine-rich ratio) per gel. These BCAAs help preserve muscle glycogen and reduce muscle breakdown, effectively beginning the muscle repair process even during exercise. Similarly, the 226ERS Vegan Gummy Bar, a chewy, gel-like energy bar, delivers quick carbs in an easy-to-digest form and comes in versions enriched with BCAAs (plus tyrosine and taurine) to support mental focus and endurance while actively aiding muscle recovery.

For solid fuel, riders turn to 226ERS Race Day energy bars. The Race Day BCAA Vegan Energy Bar (40g) is a compact, plant-based bar providing 124–135kcal with 22–25g of carbs, supplemented with BCAAs in a leucine-rich 8:1:1 formula.

Pumpkin seeds in the bar contribute a small amount of healthy fats and plant protein, and a blend of vitamins (50% RDA per bar) helps bolster overall nutrition.

The Race Day Salty Trail Bar offers a savory option, delivering 125kcal, 21g carbs, and is formulated with 120mg of sodium per bar to replenish electrolytes lost through sweat. Like the BCAA bar, it uses dried fruits for sustained energy and includes seeds for a bit of protein content. These bars are designed to be easy to chew and digest on the bike, and riders typically eat one every 30–60 minutes as needed.

Hydration is another crucial element. 226ERS Hydrazero is a sugar-free, hypotonic electrolyte drink that Movistar riders use in their bottles during and after stages. Each dose of Hydrazero provides 500mg of sodium along with other minerals, helping maintain fluid-electrolyte balance and prevent dehydration.

Proper hydration is essential not only for performance but also for recovery, as even mild dehydration can impair muscle repair. Hydrazero’s hypotonic formula optimizes water absorption without gastric issues, allowing riders to rehydrate efficiently during competition and to restore electrolyte levels post-exercise.

Post-Stage Recovery: Protein Replenishment

Immediately after finishing a stage, Movistar Team riders prioritize recovery nutrition. Often “as soon as they cross the line, a snack and a recovery drink are waiting for them”. The 226ERS Recovery Drink is a shake-based supplement specifically for post-ride recovery. It delivers 20–22g of high-quality protein per serving (about 40% protein by mix) from grass-fed whey, along with an equivalent amount of carbohydrates. This 1:1 ratio of protein to carbs is meant to complement the riders’ overall carb intake (from fruits, energy bars, etc.) while ensuring they get enough protein for muscle repair.

The fast-digesting whey provides all essential amino acids to stimulate muscle protein synthesis. Additionally, the Recovery Drink is fortified with ingredients like creatine and L-arginine. Creatine supports high-intensity efforts and aids muscle energy replenishment, whereas arginine may improve blood flow for nutrient delivery to muscles. Together, these components speed up glycogen restoration and muscle fibre repair so riders can bounce back for the next stage.

This aligns perfectly with sports nutrition guidelines, which emphasize immediate post-exercise protein intake to increase muscle recovery and reduce fatigue.

By integrating these 226ERS products into their Tour de France routine, Movistar Team riders can fuel effectively during stages and simultaneously kickstart the recovery process even before the day’s racing ends.

Quick carbs and electrolytes keep energy levels and hydration optimal, while strategic protein and amino acid supplementation (via BCAAs and recovery shakes) minimizes muscle damage and accelerates repair. This comprehensive approach to nutrition, from on-bike gels and bars to post-stage protein shakes, helps the team consistently recover day after day in the Tour’s grueling schedule, ultimately sustaining their performance throughout the three-week race.

References

1. Torres-Davis, R. – “All About Tour de France Nutrition Strategy and What Keeps Riders Fueled.” Bicycling (Apr 15, 2024)
   https://www.bicycling.com/tour-de-france/a44590886/what-do-tour-de-france-riders-eat/