Chris Froome’s impressive career includes seven Grand Tour victories: four Tour de France titles, two Vuelta a España wins, and a Giro d’Italia triumph. Behind these achievements lies meticulous preparation, with nutrition playing a key role in his success. In this post, we’ll explore the nutrition strategies for cycling that have helped fuel Froome through the toughest stages and gruelling climbs of professional cycling.
What nutrition strategies for cycling does Chris Froome follow?
What does it take to fuel a winning performance?
Often scrutinised by the media for his diet, Froome has unintentionally been labelled an ambassador for the low-carb/keto lifestyle—a method presumed to have helped him lose 10 kg between 2007 and 2013.
A glance at his social media reveals a variety of low-carb meal options.
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Supporters of the low-carb movement often credit Froome’s success to this lifestyle, overlooking that this was just a rest day breakfast. While low-carb diets may effectively aid weight management, the science suggests they are less beneficial for performance in endurance events.
As mentioned in our previous blog, the body will switch to primarily burning carbohydrate during endurance events, particularly when working at high intensities.
The ketogenic approach suggests that consuming very little carbohydrate (less than 50–120g daily) over time can lead to fat adaptation. A fat-adapted athlete burns more fat instead of carbohydrate, preserving carb stores essential for explosive efforts like sprints and attacks. This carbohydrate-sparing effect may help athletes push harder when needed, while fat stores efficiently fuel endurance.
However, extensive research from the Australian Institute of Sport (AIS) shows this doesn’t always work in practice. Athletes on strict ketogenic diets may reduce training intensity, ultimately compromising competitive performance. Reintroducing carbohydrates can also cause gut issues and poor fuelling during events due to impaired carbohydrate processing.
These drawbacks highlight the importance of periodising low-carb phases. By strategically restricting carbohydrates during certain sessions or training periods, athletes can enhance fat utilisation and improve training adaptation.
So in this case, Chris is right: It’s not all about Carb Loading!
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A better way to describe Froome’s approach to eating is the “strategic cycling of nutrients to meet his daily needs.” His book provides an insightful example:
“I try to limit myself to one bowl of porridge, and normally a two-egg omelette, with no hint of extras on the side. No second helpings, no picking, nothing. If there is a big stage ahead that day, I’ll try a three-egg omelette, but warily, and I’ll mix a small amount of white rice into the porridge.”
This highlights the discipline Froome maintains during competition to manage his weight—an ongoing challenge for him. At the same time, it demonstrates his clear understanding of adapting nutrition to meet the demands of each day.
Carbohydrates are essential during the tour, and Team Sky wouldn’t let their top athletes ride on empty. In fact, a closer look at their diet on tour reveals a strategic mix of high- and low-carbohydrate days, designed to push the team to their limits.
And what we love most is that Chris never fails to remind us that he’s human as well – be it with a box of macarons after the end of the tour.
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…Or churros after his La Vuelta win in 2017…
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This guy is undoubtedly committed—fully investing in training, recovery, and nutrition strategies for cycling. However, even this commitment is periodised, allowing for balance during the off-season and between key races.
As Le Tour 2018 approaches, individual dietary intakes among athletes will vary widely. One thing remains consistent: a significant focus on carbohydrates in various forms, both for racing and recovery.
And, of course, let’s not forget the inevitable lack of sleep and plenty of caffeine to keep things moving!
#earnedit
