Why Tour de France Riders Swear by Coca-Cola for a Mid-Race Boost

It may sound odd, but almost 90% of Tour de France cyclists grab a Coca-Cola when the race gets tough.

And no, it’s not just nostalgia or sponsorship deals. For many athletes, Coke is the secret weapon that delivers a fast and powerful energy boost when they need it most.

But does soda really stand a chance against sports drinks like Gatorade or Maurten? The truth is more complicated than you might expect.

Coke: A Simple but Effective Formula

Today’s Coca-Cola is a blend of carbonated water, sugar, caffeine, and flavorings. Each 100 ml contains about 10–11% sugar and 10–12 mg of caffeine, which makes it surprisingly effective as a mid-race pick-me-up.

The sugar rushes into the bloodstream to provide instant energy, while caffeine helps sharpen focus and delay fatigue.

And because Coke is available almost everywhere and tastes exactly the same no matter where you are, athletes know they can rely on it in unfamiliar race environments.

Endurance Stars Who Trust Coke

Coca-Cola has a long history in endurance sports. Former pro cyclist Ted King once revealed that nearly 90% of Tour riders use it in competition.

Olympic marathon legend Frank Shorter drank flat Coke on his way to winning gold in 1972. Ultramarathon icons like Kilian Jornet and Camille Herron also turn to it during grueling races.

Even Ironman world champion Chris McCormack credited Coke with turning his race around, famously calling it “the best sports drink in the world.”

How It Stacks Up Against Sports Drinks

The differences between Coke and purpose-built sports drinks are clear. Coke delivers a heavy sugar hit and a modest dose of caffeine, but it has no electrolytes and its carbonation can upset some stomachs.

Sports drinks, on the other hand, are designed to support hydration as well as fueling, with a balanced carbohydrate concentration and added sodium and potassium.

That doesn’t mean Coke has no place.

Sports dietitians point out that while its sugar concentration may slow hydration, athletes often dilute it with water or alternate it with electrolyte drinks to avoid problems.

When to Use Coke in a Race

Timing is everything.

Early in a race, Coke’s acidity and high sugar content can cause cramps or bloating.

But late in the event, when glycogen stores are low and mental fatigue is overwhelming, its sugar-caffeine punch can provide a dramatic lift.

That’s why so many athletes save it for the closing stages, when both body and mind are begging for a spark.

Flat or Fizzy?

Athletes are divided on this. Some swear by pouring Coke out the night before so it goes flat, reducing the risk of bloating.

Others, like ultrarunner Konstantin Santalov, drink it ice-cold and fizzy even in scorching heat.

‍Research suggests carbonation may slightly slow stomach emptying, but it doesn’t significantly harm performance for those who tolerate it well.

Interestingly, cyclists in one study who drank carbonated carbohydrate drinks actually boosted their power output by 8% during the final stage of a workout.

Runners, however, may find the bubbles more disruptive because of the constant pounding motion.

The Science Behind the Boost

Coke’s benefits aren’t just anecdotal. Research has shown that caffeine can increase fat metabolism, preserve glycogen, and trigger the release of adrenaline to improve muscle contraction and energy availability.

One study even found that athletes taking caffeine extended their endurance time by 57% at high intensity.

While Coke doesn’t pack nearly as much caffeine as tablets or supplements, its moderate dose can still help especially for athletes who are sensitive to caffeine.

The Downsides You Can’t Ignore

Of course, Coca-Cola is far from perfect.

It contains no electrolytes, which means you’ll need another source of sodium and potassium to stay balanced.

A single can has around 35 grams of sugar, making it useful for quick energy but not something to sip steadily throughout a race.

Its acidity can irritate the stomach and damage tooth enamel with regular use, and carbonation may trigger nausea for some runners.

For athletes with diabetes or kidney issues, it can be risky without medical guidance.

Alternatives Worth Considering

If you like the idea of a quick sugar-caffeine combo but don’t love the downsides of soda, there are other options. Sweet tea offers moderate caffeine with less sugar.

Diluted fruit juice with a pinch of salt can provide both carbs and electrolytes.

Energy gels and chews are specifically designed for endurance fueling. And of course, coffee or matcha shots can deliver caffeine without the sugar overload.

Final Thoughts

Coca-Cola may not look like performance fuel, but science and experience show that it can be a surprisingly effective tool when used strategically.

The sugar and caffeine hit provides just enough kick to keep moving through the toughest final miles. Still, it’s no substitute for a well-planned fueling strategy.

Think of it as a late-race boost, not the backbone of your nutrition plan.

If you’ve tested it in training, paired it with electrolytes, and saved it for when you need it most, Coke can be the secret weapon that gets you across the finish line.