Mountains of food

Nigel Mitchell, head of nutrition at Team Sky, reveals his nutritional secrets for an alpine stage race

EAT THE RIGHT PROTEIN

‘The digestibility of food is a big factor during a mountain stage race. You don’t want to feel bloated or heavy the next day so it’s better to choose chicken or fish from the menu instead of steak, and rice and potatoes are easier to digest than bread.’

PACK YOUR PORRIDGE

‘Always take your own porridge - you won’t necessarily get it in European hotels but it’s got the ideal mix of carbs and protein for a long stage and is easily digested. I recommend our own Team Sky High Protein Porridge which you can make with water, milk or yoghurt. Try to have it two hours before the start.’

SUPPLEMENT WITH FISH OILS

‘Start taking fish oils about a week before the race and keep taking them during the event. They contain eicosapentaenoic acid, which is anti-inflammatory and combats the stress in the body caused by exercise.’

CARRY HYDRATION TABS

‘Hydration tabs don’t weigh anything but when you start seeing stars and sucking sweat out of your jersey for water you can put one in your water bottle to sort yourself out.’

Nigel Mitchell was speaking on behalf of CNP, official supplier of sports performance to Team Sky. cnpprofessional.co.uk