Over the past decade, nutrition has gone from being an afterthought to one of the most tightly managed aspects of elite cycling. Virtually every WorldTour team has a nutritionist on staff, and the riders understand that nutrition can make or break their performance.
To learn more about what pro cyclists eat and drink to maintain performance, we sat down with Nicki Strobel—a chef and nutritionist with over 20 years of experience in pro cycling.
Nicki currently works for Israel-Premier Tech, where he designs performance-driven meal plans and prepares food for some of the sport’s top riders.
You can listen to the full interview here. Or keep reading for his top tips.
1. Energy Needs Vary Drastically
When asked what the riders’ daily nutrition looks like, Nicki said there is no such thing as a “standard” day in pro cycling. The differences on a day-to-day basis can be huge.
“A good example is the Classics. You would do a big day where it might be like 5,000 to 6,000 calories on the bike. And then you will have two days where you do maybe an hour ride to the cafe and have a coffee and then back--on those days it might be like 300 or 500 calories.”
In the past, these variations meant that riders would be underfueled on big days and overfueled on easy days. But he says we’ve gotten smarter now. Nutritionists use a periodized approach to match energy intake and output.
2. Don’t Plan Meals Too Far Ahead
Nicki only plans meals one or two days ahead. Why? Because life on the road doesn’t always match a spreadsheet.
“You go to a market and can’t find the things you planned for. All of a sudden, you have to change everything.”
That doesn’t mean Nicki doesn’t plan ahead. However, his plan is more of a rough outline and he fills it in on a day-to-day basis.
3. Cravings Are a Sign of Underfueling
A common mistake Nicki sees—among both pros and amateurs—is underfueling during sessions and not recovering properly. This leads to food cravings and snacking later in the day. Often, those snacks aren’t the best option for the riders.
To avoid this mistake:
- Fuel with 60 to 90 g of carbohydrates per hour during high-intensity sessions.
- Consume carbohydrates immediately after your session to start replenishing glycogen stores.
For more, read our Fueling Guide and Recovery Guide.
4. Fueling Well Also Means Less Food Is Needed
Nicki says it’s normal for Tour de France riders to consume 15 to 20 grams of carbohydrates per kilogram of bodyweight each day. To put this in perspective, that’s 975 to 1,300 grams of carbohydrates for a 65 kg rider—or roughly 20 bowls of pasta!
“That’s a lot of rice or pasta if you have to eat it that way.”
But Nicki says that pro cyclists are actually eating less food than in the past because they are fueling better. Thanks to new science, fueling products are higher quality and riders can get more carbohydrates in without having digestive issues.
The Israel-Premier Tech team uses Nduranz fueling products, including Nrgy Gels, Drinks and Bars to meet their high fueling needs.
“Nduranz products work well and are tolerated in the high amounts that the riders need.”
5. It’s All About Balance
Elite-level nutrition is about hitting numbers. But that doesn’t mean the meals can’t also be enjoyable. Nicki achieves this balance by combining richer, tasty items with lighter items.
For example, Nicki used to work as a dessert chef at a Michelin star restaurant. He’ll make a dessert for the team, but then give them potatoes (fewer carbohydrates) instead of pasta (more carbohydrates) to ensure they don’t end up in an energy surplus.
“Riders get quantity so they feel full, and you can still top it up with the dessert.”
6. Tackle Hydration and Fueling Simultaneously
At the pro level, hydration is monitored through pre- and post-ride weigh-ins and sweat-rate testing. But not all athletes have access to labs for tests or know how to interpret hydration data.
Nicki says a good solution is to get a good fueling drink mix.
“You can kill two birds with one stone. You get your hydration in, you get your carbs in, and stay on top of hydration in that way.”
7. Nutrition Products Are Worth the Money
Nicki knows that amateurs might have a hard time justifying the cost of nutrition products—but he says it is money well spent.
“I guarantee you that you'll be faster at your Ironman or your race if you do your fueling right. Rather than getting a specific disc wheel that costs 2000 euros, spend the money on nutrition instead.”
He also notes that the weight loss that comes with proper nutrition will make a much bigger difference than saving 50 grams by buying a bottle cage or other expensive gear.
8. Recovery Should Be Easy
Nicki says a lot of athletes miss their recovery nutrition—which is why he recommends making something before your ride so it is waiting in the fridge when you are done.
The goal is to get in quick carbohydrates and some protein as soon as possible to start replenishing glycogen and repairing muscle.
It doesn’t have to be complicated or bland. He says that the IPT riders love sweet rice made with milk or plant-based alternative instead of cream.
The team also uses Nduranz Regen for recovery, which has 30 grams of protein and 50 grams of fast carbohydrates per serving. It mixes up easily, so it can be made on the spot. See it here.
9. Weight Loss Shouldn't Be a Burden
Part of being a nutritionist involves making sure riders meet their target weights. Some nutritionists approach weight loss by giving riders foods they don’t like so they will eat less.
Nicki goes the opposite direction: He gives them foods they love—but just adjusts it to fit the diet plan.
“Being in a calorie deficit by itself is hard enough. If you can make it more enjoyable, it can make a big difference and can make it a lot easier for riders to sustain that calorie deficit without feeling like it’s too much of a burden.”
For example, instead of potatoes, he’ll give them sweet potatoes or something else that’s lower in carbohydrates, and cut as much fat from the food as possible. But he says it’s still possible to make delicious meals so the riders don’t feel like they are being punished.
Want to hear more from Nicki Strobel? Listen to the full podcast episode.