Which begs the question, exactly how does a motherf@cker eat?

Modern professional cycling has changed ‘completely’ since 2017, says former World Champion professional, Mads Pedersen in an interview with Danish media company Ekstra Bladet . “Even since I turned professional, cycling has changed completely.”

“Cycling is completely different. You have to be so focused and serious. I never expected that, for sure,” he said. “And you eat like a motherf@cker all day.” 

Gone are the days of riding on a hefty breakfast and three gels. Today’s peloton tracks every detail — power, sleep, nutrition — and riders consume precise carbs in-race, even when their bodies might want to resist.

Professional cyclists have significantly increased their food intake during races, focusing heavily on carbohydrates, with many consuming up to 120 grams per hour on the bike when racing – up from the previous standard of 60g per hour. It’s often cited as one of the critical factors as to how the modern peloton can ride so hard for so long.

It’s even been termed the Nutrition Revolution by some.

“For me, on-the-bike nutrition has been the greatest evolution since I started racing,” said Australian pro Luke Durbridge.

“In the past, we consumed 60g of carbohydrate an hour. Now, we’re edging toward 120g, as we’ve trained our gut. That really impacts your performance.”

Daily Calorie and Macronutrient Intake

During multi-day stage races like the Tour de France, where energy expenditure can be extreme, daily consumption is massive to prevent muscle loss and fatigue. 

• Total Calories: Riders average around 5,000 to 6,000 kcal per day, but this can spike to 7,000–9,000 kcal on the toughest high-mountain stages.
• Carbohydrates: This is the primary fuel source, making up the vast majority of intake. Riders consume an estimated 800g to 1,200g of carbs per day (around 12.5g per kg of body weight).
• Protein: Protein intake is a significant focus for muscle repair and recovery, often around 2.0g to 3.3g per kg of body weight daily.
• Fat: Fat intake is relatively lower but still present, averaging about 1.5g per kg of body weight. 

On-Bike Fueling Strategy

The biggest shift in modern professional cycling nutrition is the move to consume more carbohydrates during the race itself to maintain performance and reduce the post-stage “catch-up” eating. 

• Carbs per Hour: The standard advice has evolved from 60g/hr to 90g/hr, with elite riders now pushing 120g per hour or even more.
• Food Choices: Lots of easily digestible energy gels, chews, and high-carb drink mixes. The musettes the riders receive in the feed zones will also have a comfort snack, like a croissant of PB and jelly bun also.
• Hydration: Proper hydration with electrolytes is also critical, with riders consuming 500ml to 1.5L of fluid per hour depending on heat and sweat loss. Coca Cola is still a treasured treat for some and let’s not talk too much about those ‘finishing bottles‘…

This high-carb approach requires specific ‘gut training’ during practice to enable the body to absorb such high quantities without gastrointestinal distress. This is basically a process of slowly increasing the amount of calories consumed per hour, though with the top pro teams no doubt there’s also some specific testing to see exactly how the body is responding to all that.

Should you try it?

Definitely. I started doing this last year when guiding our KOJO Collective tours, which can be 5-8 hours of riding for up to 10 days and tons of elevation – and it works for me. Start slow, build it up, and save it for big rides or events, rather than doing it every day.

Bon chance!

Mid-ride snack (and booze!) Vietnam-style! This is what happens when your filmmaker gatecrashes a wedding mid-ride out in the countryside.

‘Where’s Kev?’

‘He’s over there, at a wedding…!’

Read all about our Ha Giang Loop Tour 2025!