Hannah Grant, chef and nutritionist to World Tour cycling teams, busts the myths around weight loss and performance fueling that have plagued pro cycling for decades. From exposing the dangers of under-eating during races to revealing how teams like Jumbo Visma are using AI to personalise nutrition, this conversation covers the real science behind what elite riders eat—and why amateur cyclists are often making costly mistakes by obsessing over marginal gains while ignoring the basics.
Key Takeaways
- Alcohol is the first thing to cut if you want to fine-tune performance—before obsessing over ketones or other trendy supplements that deliver minimal gains
- Club riders carrying 5-10kg of extra weight should focus on protein intake (25-30g per meal) and stable blood sugar through whole foods, not calorie restriction
- Pro cyclists historically starved themselves on long rides; modern teams now fuel with 60-120g carbs per hour because proper fueling during rides improves recovery and performance far more than trying to lose weight on the bike
- Meal prep and planning beat willpower—pre-cooked quinoa, sliced vegetables, and balanced macros prevent the 'snacking spiral' that sabotages amateur riders' diets
- The social and emotional aspects of shared meals—sitting together as a team, the morale boost of good food after a bad day—are as important to performance as the macronutrients themselves
Expert Quotes
"When they see these guys being so strict that it almost ruins marriages in terms of diet plan... retired pros all give the same advice to amateurs: chill out."
"You don't try to lose weight when you're on the bike—that's outrageous. That is where you have to eat and get the fuel."
"Most people tend to major in the minors—they spend an inordinate amount of time focusing on the one percent benefits that maybe being in ketosis could bring them, but they have much easier gains to make in other areas of their life."