At Soudal Quick-Step and AG Insurance – Soudal, we understand that nutrition on race days is crucial for the performance of our teams.
With the insights of one of our new nutritionists, we tailor the nutrition of our cyclists to each phase of the race. From the pre-race meal to energy management during the race and recovery afterwards – nutrition plays a significant role in ensuring our cyclists are at their best when it matters.
Nutrition and energy management in different phases of race day
Carbohydrates are the primary energy source for cyclists. They are converted into glucose, which the body can quickly use for energy. These carbohydrates play a crucial role in each phase of race day.
Preparation begins several days in advance, with an increased intake of carbohydrates to maximize glycogen stores in the muscles and liver. This strategy, known as “carb-loading”, ensures a strong start. The breakfast or pre-race meal focuses on replenishing glycogen stores and consists of easily digestible carbohydrates, such as Alce Nero pasta.
During the race, it’s essential to maintain a constant intake of carbohydrates in the form of quick sources of fructose and glucose, such as gels, sports drinks, and energy bars of our partners at 6D. By consuming these foods at specific times, cyclists can keep their energy levels stable. Our nutritionist also advises them to eat carbohydrates immediately after the race to replenish glycogen stores, combined with proteins to support muscle recovery.
Supplements and natural energy boosters
Supplements play a significant role in cycling. At AG Insurance – Soudal and Soudal Quick-Step, we apply these strategically, depending on each individual’s needs. There are three main categories of supplements: health, performance enhancement, and recovery, with 6D offering a wide range of products that cover all three of these key areas.
Health supplements such as vitamin D, omega-3, and iron are often used to support overall health. Vitamin D is especially important during the winter months when sunlight is limited. Omega-3 fatty acids, found in fatty fish, fish oil, nuts (such as walnuts), and seeds (such as flaxseed and chia seeds), help reduce inflammation. Iron contributes to oxygen transport in the body, which is essential for good endurance.
Performance-enhancing supplements
Supplements like 6D beta-alanine, creatine, and caffeine support performance at specific times. Beta-alanine acts as a buffer against muscle acidity, delaying fatigue. Creatine helps with short, intense efforts, such as sprints, and caffeine increases alertness and reduces the feeling of fatigue, making it ideal for time trials and intense race moments.
Recovery supplements
We are often asked what the deep red drinks that our riders take once they finish a race, and the answer is simple: 6D cheery juice. Protein shakes and cherry juice are effective for muscle recovery. Proteins support muscle protein synthesis, essential for recovery, while cherry juice, rich in antioxidants, can reduce oxidative stress and muscle damage from exercise. While many of these nutrients are also found in natural foods (such as dairy for proteins and fruits and vegetables for antioxidants), supplements often offer a quick, precise intake of specific nutrients.
Electrolytes and fluid balance
Electrolytes like those in 6D ORS or electrolyte drink help maintain fluid balance on race days, especially with high sweat production. Electrolytes are taken before, during, and after the race to maintain this balance. Within the teams, we often tailor electrolyte intake personally, as sweat production varies per cyclist.
Photo credit: ©Wout Beel