Dr Gemma Sampson · 66. Sarah Gigante's nutrition strategy to fuel Tour de France Femmes

Sarah Gigante is an Australian pro female cyclist riding with AG Insurance Soudal. In this episode Sarah and Gemma discuss the importance of nutrition in cycling and how it has evolved over the years for Sarah since she first participated in Gemma’s doctorate research study. She highlights the support she receives from her team, including a team chef who provides meals during races.

Sarah emphasises the need to fuel properly before, during, and after races, and how it has improved her performance and ability to recover. She also mentions the shift in the culture of women's cycling, with more teams now recognising the importance of nutrition and providing support in this area.

In this conversation, Gemma and Sarah discuss the importance of fuelling properly for cycling races. They emphasise the need to eat enough calories throughout the day, including a big breakfast and snacks before and after races.

Sarah shares her experience of eating around 5,000 calories a day during Tour de France Femme and the importance of variety in food choices. They discuss the convenience of sports nutrition products and the benefits of homemade fuel like rice crispy cakes. Sarah also advises listeners not to be afraid to eat more than they think is necessary.

Listen on Apple Podcasts, Spotify or Soundcloud or watch on Youtube.

Takeaways

Proper nutrition is crucial for performance and recovery in cycling.
Having a team chef and support from the team can greatly enhance a cyclist's nutrition during races.
Planning and tracking nutrition intake is important to ensure adequate fuelling.
The culture in women's cycling is shifting towards a greater emphasis on nutrition and fuelling. Eating enough calories throughout the day is crucial for performance and recovery in cycling races.
A big breakfast and snacks before and after races help maintain energy levels.
Variety in food choices is essential to prevent boredom and ensure adequate nutrition.
Sports nutrition products can be convenient, but homemade fuel like rice crispy cakes can also be effective.
Carb-loading before races can enhance performance, and it's important to gradually increase food intake on the bike.
Don't be afraid to eat more than you think is necessary, as it can lead to better health and strength.

Sound Bites

"The bigger breakfast, the extra snacks before, the extra snacks afterwards."
"Not only would that not be as good for your performance and recovery, but it would also affect your sleep."
"There's a time and a place. And if you've got such high energy expenditures, you need extra food."

66. Sarah Gigante: Nutrition to fuel Top 10 at Tour de France Femmes