Preparing for the Giro d’Italia this year meant carefully guiding Soudal Quick-Step riders through a nutrition regimen that would have them fueled to race and well-recovered before the next day’s stage.

The team’s nutritionist, Lisa Nijbroek describes the process of adjusting riders’ diets in a post at the team’s website. She points out that a few days before the race start, riders begin to increase their carbohydrate intake, eating a lot of pasta, rice and bread. They also take on some fruit and candies.

“We have a great partnership with Alce Nero,” Nijbroek says. The company provides its pasta and other food products that help meet the aim of a minimum intake of 7 grams of carbs for every kilogram of body weight, per day. Alce Nero offers an organic tagliatelle farro pasta as well as an organic farro fusilli and quinona among its products well-suited for cyclists.

Structuring nutrient intake

While traditional wisdom used to pack nutrients into a big meal the night before a race, today’s racers spread intake over several days. “During this period, we lower the amount of protein and fats taken on board,” says Nijbroek, “because it takes more energy to process and digest.”

Soudal Quick-Step riders keep carbohydrate intake high during stage races, with the amount of fiber varying depending on the type of stage. A mountain stage, for example, calls for low-fiber vegetables such as tomatoes or zucchini to reduce the risk of stomach upset during a stressful race, Nijbroek explains.

The team uses 6D Ultra gels to provide carbs during the race, coupled with isotonic drinks. Gels and drinks are especially important during the latter part of a stage when hard riding makes bars difficult to chew.

Post-race diet

As part of its recovery strategy, Soudal Quick-Step hands riders a KetonAide ketones drink with a 6D cherry drink as soon as they cross the line. That’s followed by a recovery shake on the bus. Later, a recovery meal is served and, after a while, a snack such as banana bread provides carbohydrates.

“It’s all about taking onboard enough carbohydrates over small windows of 15-20 minutes throughout the evening,” with a small amount of protein to help with muscle repair, says Nijbroek.

Fueling for the weather

Bad weather can cause the body to use more energy to keep the core temperature stable and that affects the calorie count and nutrients that Soudal Quick-Step riders require in cool weather, according to Nijbroek. “We encourage riders to take warm drinks before the start and continue to provide them during the day in cold weather. During a wet day it can also be harder to open and eat energy bars, so the riders often take more gels and liquids, like 6D energy drinks.”

Products related to this story

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Alce Nero Organic Farro Fusilli. Available at: https://amzn.to/3V8XoBm

Alce Nero Quinoa. Available at: https://amzn.to/3RmX5Ca

KetonAide Ketones Drink. Available at: https://amzn.to/3KVO4wl