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What the riders eat is paramount during Le Tour de France to ensure than they not only replenish as many calories as possible but also to ensure that they are fuelling the body with the correct types of food to keep them healthy and able to perform at their best. For this reason the Team Giant-Shimano riders are catered for by Janneke Pieterson, team chef, throughout the race. On the first rest day of the race Janneke talked us through what and how she prepares the riders’ meals.
In the morning the guys eat a lot and they need a lot of fuel so I make a special muesli, as well as eggs, oats with either milk or soya milk, rice, pasta, special bread and they also have some of the normal spreads like marmalade. What is key in the mornings though is that they have proteins, carbohydrates and some healthy fats.
The next meal for the riders comes directly after the race and this is a key moment for absorbing nutrients so they need the right foods – namely proteins and lots of carbs. So, I make a pasta dish with vegetables – tomatoes with pesto and fresh basil for example. I get a box of fresh fruit for them too for the vitamins. I also make a low fat cake with fruits in it as well. This is all for them to eat directly after the finish which is important as it is the key time for the body to store fuel. When one of the riders has to go to the podium or to doping control after a stage we make sure the soigneur with him has his food so he can also eat while waiting.
I either put the food in the bus if there’s a bit of a drive back to the hotel so it is waiting for the riders, but when the finish is close to where we are staying I make something nice at the hotel, something warm like soup and hot pasta. The last few days I have made them pancakes with fruit filling which went down well!
[Note - this is supplemented by the riders* post-race sports nutrition]
Then in the evening I cook their meals from start to finish. A typical starter would be a nice salad with quinoa – a seed with really nutritious oils as well as carbs, salad, blueberries and peached to add sweetness, and then I add some goats cheese as the riders like this. This type of dish makes for a really healthy starter in the evening with the important things – proteins, healthy fats and fruits containing the vitamins that they need.
For the main dish the riders always have pasta as well as another main ingredient. I always make their pasta with a lot of vegetables in it, usually five different kinds (see photo below) like tomatoes, spinach, green beans, then with walnuts or another nut, and olive oil. This way the riders get the carbs they need as well as the vitamins from the vegetables.
Besides the main pasta they also have some meat, and usually potatoes as well as other veggies – like last night’s one with spinach, grilled courgettes, tomatoes and nuts.
Every other day I make a really nice dessert like a cake. The last one was an apple cake with lots of red fruits on the top – the riders love it when I make them cake!
On the other day I do a simpler fromage frais with some red fruits and honey – the good thing about the fromage frais is that it contains a lot of proteins and together with the fruit makes for a healthy dessert.
I often get asked how I cook when we are on a Tour. I spend most of the time in the kitchens of the hotels, and so before the race I am in regular contact with each of them to make sure that I am allowed in the kitchen and also to discuss the menu so that I can get the right ingredients. We also have a small kitchen in the truck which I can use when needed.
When I get to each hotel I get allocated my own spot and start to work with the hotel chef to get everything ready for when the riders need it. Right, it’s time to get back to the kitchen.
In the morning the guys eat a lot and they need a lot of fuel so I make a special muesli, as well as eggs, oats with either milk or soya milk, rice, pasta, special bread and they also have some of the normal spreads like marmalade. What is key in the mornings though is that they have proteins, carbohydrates and some healthy fats.
The next meal for the riders comes directly after the race and this is a key moment for absorbing nutrients so they need the right foods – namely proteins and lots of carbs. So, I make a pasta dish with vegetables – tomatoes with pesto and fresh basil for example. I get a box of fresh fruit for them too for the vitamins. I also make a low fat cake with fruits in it as well. This is all for them to eat directly after the finish which is important as it is the key time for the body to store fuel. When one of the riders has to go to the podium or to doping control after a stage we make sure the soigneur with him has his food so he can also eat while waiting.
I either put the food in the bus if there’s a bit of a drive back to the hotel so it is waiting for the riders, but when the finish is close to where we are staying I make something nice at the hotel, something warm like soup and hot pasta. The last few days I have made them pancakes with fruit filling which went down well!
[Note - this is supplemented by the riders* post-race sports nutrition]
Then in the evening I cook their meals from start to finish. A typical starter would be a nice salad with quinoa – a seed with really nutritious oils as well as carbs, salad, blueberries and peached to add sweetness, and then I add some goats cheese as the riders like this. This type of dish makes for a really healthy starter in the evening with the important things – proteins, healthy fats and fruits containing the vitamins that they need.
For the main dish the riders always have pasta as well as another main ingredient. I always make their pasta with a lot of vegetables in it, usually five different kinds (see photo below) like tomatoes, spinach, green beans, then with walnuts or another nut, and olive oil. This way the riders get the carbs they need as well as the vitamins from the vegetables.
Besides the main pasta they also have some meat, and usually potatoes as well as other veggies – like last night’s one with spinach, grilled courgettes, tomatoes and nuts.
Every other day I make a really nice dessert like a cake. The last one was an apple cake with lots of red fruits on the top – the riders love it when I make them cake!
On the other day I do a simpler fromage frais with some red fruits and honey – the good thing about the fromage frais is that it contains a lot of proteins and together with the fruit makes for a healthy dessert.
I often get asked how I cook when we are on a Tour. I spend most of the time in the kitchens of the hotels, and so before the race I am in regular contact with each of them to make sure that I am allowed in the kitchen and also to discuss the menu so that I can get the right ingredients. We also have a small kitchen in the truck which I can use when needed.
When I get to each hotel I get allocated my own spot and start to work with the hotel chef to get everything ready for when the riders need it. Right, it’s time to get back to the kitchen.
