Pogacar gives insight into his relationship with food: "Five years ago, I would have sh*t my pants..."

In the world of cycling in 2024, nutrition plays a more important role than ever. None other than Tadej Pogacar, the superstar of UAE Team Emirates who won almost everything he participated in that year, shared some fun and interesting insights on the topic. In Peter Attia's podcast, the Slovenian opened up about his relationship with food, both on and off the bike.

"My diet is actually the same all year round," Pogacar begins. "I never restrict myself too much, and I never tell myself: 'I can't eat cake or chocolate.' Because if you don't eat chocolate for a long time, you'll eventually break and go completely crazy. I think that means you don’t have a good relationship with food, because you need balance. Even with unhealthy food."

As a result, Pogacar allows himself to enjoy whatever food he wants during the off-season. "When I go on vacation, I just enjoy good food, quality food. I don’t eat crazy amounts, so I never gain that much weight." The Slovenian keeps his weight at a maximum of 69 kilograms. "The morning after a party, I might weigh seventy, especially if you had a big dinner or if it was your birthday party. That would also be some water weight. But I usually max out at 69 kilograms."

Continue reading below the photo!

"120 grams of carbs per hour in a tough stage," says Pogacar

In the cycling world of 2024, things like nutrition during races are often calculated down to the milligram. What riders need, and how much they can absorb per time unit, has evolved over time. "For difficult stages, you need to take in about 120 grams of carbohydrates per hour, while for easier rides, it's around sixty to ninety grams." To achieve this, the Slovenian star has a choice of bottles containing either thirty or sixty grams of carbs. "I prefer the thirty-gram bottles because that allows me to eat more, but for a tough ride, it’s better to go with the sixty-gram one, so you don’t have to eat as much," explains the UAE superstar.

According to Pogacar, these quantities weren’t always the norm. "Five years ago, 120 grams of carbs per hour seemed impossible, but with proper nutrition, it's become doable. Thanks to our sponsor Enervit, and with the help of our nutritionist, it’s possible. He’s designed great gels and drinks that are really easy on the stomach. Since then, I haven’t had any stomach issues."

However, that wasn't always the case in the past. "Five years ago, I would have been pooping my pants after stage races or long stages," laughs the top rider, who recently turned 26. "Now, even after 120 grams of carbs in one hour, I don’t have any problems. I think the gels need to have the right balance between glucose, fructose and other elements. They have to be good quality, but you also need to get used to them," Pogacar concludes.