High-Carb Fuelling in the Tour de France

In the Tour de France, every second counts, and so does every gram of carbohydrate. Teams like EF Education–EasyPost and Team Visma | Lease a Bike rely on Amacx nutrition to meet one of the most critical performance benchmarks in modern endurance sport: 90 grams of carbohydrates per hour.

This fuelling target isn’t random.

Decades of research show that carbohydrates are the body’s most efficient energy source during high-intensity exercise [1]. In races like the Tour de France, riders can burn 4,000 to 6,000 calories in a single stage. Without regular carb intake, energy levels crash, performance suffers, and recovery slows [2].

Historically, riders were advised to consume around 60g of carbs per hour. But with the discovery that combining glucose and fructose (which use different absorption pathways in the gut) allows athletes to absorb more, the science has shifted [3].

Now, 90g per hour is the gold standard, and pro teams are pushing it even further, up to 120g on tougher stages [4].

That’s where Amacx comes in.

Both EF and Visma have worked closely with Amacx to implement structured fuelling plans using their range of drinks, gels, and bars. Each product is carefully formulated with a 2:1 glucose-to-fructose ratio to maximise absorption and minimise stomach discomfort. This allows riders to mix and match products throughout the stage while still hitting their targets.

A typical fuelling hour might include:

• 1 x Amacx Energy Drink (30g carbs)
• 1 x Amacx Fast Bar (30g carbs)
• 1 x Amacx Energy Gel (30g carbs)

Together, these provide the full 90g needed to sustain performance without overloading the digestive system. On more demanding days, riders switch to Amacx’s Turbo Line, which delivers 40g per item, ideal for fuelling at up to 120g/hour.

This isn’t guesswork. Nutritionists from both teams map out each rider’s fuelling strategy ahead of every stage. Riders are reminded to eat and drink every 20 minutes, combining products based on terrain, temperature, and intensity. In total, teams go through thousands of products during the Tour. 

The result? Riders with more consistent energy, better day-to-day recovery, and the ability to go deep when it matters most.

For EF and Visma, high-carb fuelling isn’t just science, it’s strategy. And with Amacx as their partner, they’re staying one step ahead of the peloton.

References

1. Jeukendrup, A.E., 2011. Nutrition for endurance sports: Marathon, triathlon, and road cycling. Journal of Sports Sciences. https://www.tandfonline.com/doi/full/10.1080/02640414.2011.610348
2. Burke, L.M., 2015. Re-examining high-fat diets for sports performance: Did we call the ‘nail in the coffin’ too soon? Sports Medicine. https://pubmed.ncbi.nlm.nih.gov/26553488/
3. Rowlands, D.S. et al., 2005. Glucose–fructose combination improves endurance capacity and performance. International Journal of Sport Nutrition and Exercise Metabolism. https://pubmed.ncbi.nlm.nih.gov/26373645/
4. Podlogar, T. and Wallis, G.A., 2022. New horizons in carbohydrate intake for endurance performance: from quantity to quality. Current Opinion in Clinical Nutrition & Metabolic Care. https://pubmed.ncbi.nlm.nih.gov/36173597/