Inside a Tour de France rest day: How riders fuel for maximum recovery

21 stages, over 3,000km with only 2 designated rest days, the Tour de France is no doubt one of the most challenging races on the calendar and a war of attrition. For riders and teams, the designated rest days are not just about relaxing, but also incorporating transit days, further race preparation and most importantly a focus on nutrition to recover and go again tomorrow. The ‘rest’ is short-lived.

Rest days offer a strategic opportunity to.

• Refill depleted glycogen stores from the prior multiple days of racing
• Repair induced muscle damage by methods of inflammation reduction
• Support immune function and gut health which can be compromised following multiple days of high physical stress.
• Rehydrate as racing takes place in the heart of summer
• Prepare the body for the upcoming stages: as we get deeper into the Tour, mountain stages appear that will become decisive in the overall results. 

Rest days are not a day to reduce weight and restrict calories. The general demands of the Tour can make taking on enough calories day-to-day a challenge, therefore a focus on recovery, quality nutrients and repair is the focus. 

Let’s look at what a rest day on the Tour might look like.

While riders aim for a bit of extra sleep, they do keep to some type of structure and sleeping through breakfast isn’t really on the cards. 

A quality breakfast will incorporate:

• Slow digesting carbohydrates like oats and whole-grain bread, different to the typical simple carbohydrates (think white bread, white rice and cereals) typically consumed on a race day
• Lean proteins like eggs, Greek yogurt and cottage cheese to focus on muscle recovery, repair damaged tissue and assist in general metabolic health
• Healthy fats for added nutrients and fullness such as nuts, seeds, avocado and olive oil
• Hydration likely combined with electrolytes  

Most teams will include an easy ride to help keep the legs moving. For recovery, steep climbs would be avoided and kept around the 1-hour limit. Riders will unlikely do this ride unfuelled, opting for more real food like bananas, bars or self-made rice cakes, as well as hydration and a post-ride protein shake. 

Aimed at being more nutrient-dense with a focus on anti-inflammatory effects to help the body repair and reduce additional stress. 

• Complex carb sources; brown rice, quinoa, brown pasta, wholegrain bread and sweet potato, slow-absorbing and nutrient rich
• Lean protein; chicken, fish, legumes, plant-based alternatives; nutrient-rich and easier to digest than fatty alternatives
• Vegetables; for antioxidants, fibre and immunity support; variety of colours.
• Healthy fats; High caloric density to help with intake: oils, seeds, nuts and avocado

While many of us generally avoid snacking, these are a must for Tour athletes and a great way to increase their calorie intake in-between main meals. Over the course of the Tour some riders can struggle with food intake as the requirement to eat large amounts feels like another challenge. Including foods riders like to eat and possibly look forward to can help overcome this.

Snacks will focus on low-fibre, carbohydrates and some protein, such as:

• Granola and yogurt
• Rice pudding and berries
• Energy bites/bars
• Dried fruits
• Fruit and nut bars

As we are now closing in on the end of a rest day, fuelling starts to focus more on preparation for tomorrow rather than just recovery.

• Switching out wholegrains for more high-glycaemic carbohydrates like white pasta and rice
• Protein to continue aiding recovery - however avoiding high fat options (i.e. salmon or fried food) that slow digestion and may promote gastric acids.
• Cooked vegetables which are easier to digest
• Sauces such as tomato based or light vinaigrettes rather than creamy, cheesy rich sauces which are heavy

Additional nutrient support by way of vitamin and mineral supplementation may be included depending on each athlete’s needs. These can include:

• Fish oil (omega-3 fatty acids) to reduce inflammation
• Magnesium and zinc for muscle function and relaxation
• Vitamins C and D for immunity 
• Probiotics to assist the gut and digestion

Rest days on the Tour de France are not just a break but a key component of the overall performance planning of teams and athletes. When managed correctly, good nutrition strategies help athletes to refuel energy stores, repair damaged muscle, protect immunity and gut health while preparing them for tomorrow. After all, it’s the Tour, and anything can happen.