Dani: Q&A - an overview of nutritional requirements for professional cyclists
Fuelling Focus with Danielle de Francesco; Cyclist, Dietitian & Dual Athlete
Australian professional cyclist Danielle De Francesco has built her sporting life around precision, resilience and balance - values that also define her approach to nutrition. Now racing for Arkéa B&B Hotels Women, the former elite swimmer and triathlete, brings a rare dual perspective to her craft as both a professional athlete and an Accredited Practising Dietitian.
Having competed at the world level across multiple disciplines, Danielle understands that performance isn’t just about pushing limits. It’s about fuelling intelligently, recovering consistently, and respecting the science that underpins success. In this conversation, she shares how nutrition has shaped her career, the strategies that keep her strong on and off the bike, and why simplicity, timing, and self-awareness are the true keys to performance.
Q1. From pool to peloton: tell us about your journey and how your background as an elite swimmer and triathlete shaped your nutrition philosophy?
Danielle de Francesco:
Having competed in multiple sports, from open-water swimming to triathlon and now professional cycling; I was exposed to the importance of nutrition from an early age. What I’ve learned over time is that optimal nutrition is just as important as training itself.
You can do all the hard work in your sessions, but if your nutrition isn’t right, you’re not giving yourself the best chance to perform at your peak. I see so many talented athletes who train consistently and do everything right physically yet struggle to reach their full potential or suffer recurring injuries, often because their nutrition isn’t supporting their workload.
Through my own journey, I’ve come to understand how powerful nutrition can be, and I’ve been lucky to use that experience to help other athletes get the most out of their chosen sport.
Her experiences across endurance sports have given Danielle a unique perspective on how nutrition impacts performance — but they’ve also shown her that not all sports demand the same fuelling approach.
Q2. You’ve competed across several disciplines — swimming, triathlon, and cycling. How does nutrition strategy differ between them?
Danielle De Francesco:
Across all sports, the fundamentals of good nutrition stay the same; a diet rich in carbohydrates for energy, adequate protein for muscle repair, and healthy fats for overall wellbeing. As a general guide, carbohydrate intake should sit between 5 grams (~1hr moderate training day) to 12 grams (high-volume 4hr+ training day) per kilogram of body weight per day, while protein intake should sit between 1.2-2 grams per kilogram of body weight per day. Staying hydrated and eating balanced meals and snacks — especially before and after training — are critical foundations for both performance and recovery.
Where things start to differ is in the demands of the sport. In cycling, particularly during multi-day races, the emphasis on consistent fuelling becomes even more important. For rides lasting over 60 minutes, I recommend aiming for 30–60 grams of carbohydrates per hour and increasing to 60–90 grams or more for very long or intense sessions.
During rides, focus on quick, easily digestible energy sources — things like gels, chews, or bars. Personally, I use Fixx Nutrition’s Gel X Pro Raspberry Fizz, which delivers a fast hit of carbs without upsetting my stomach. Hydration is equally key: water for low intensity, shorter rides under the hour, and electrolytes like sodium, mixed with carbohydrates, for longer or hotter days. I use CrampFix and Fuel X Pro Watermelon to help with both cramp prevention and electrolyte replenishment.
And a little reminder - don’t overdo it. It’s easy to overload your stomach during long rides, so stick with what you’ve trained your gut to handle. I’ve even heard of someone managing to eat an entire baguette mid-ride — so sometimes it’s all about finding what works for you!
While the science behind nutrition remains constant, Danielle says the real edge comes from timing — understanding not just what to eat, but when to start fuelling for peak performance.
Q3. Many endurance athletes underestimate the role of fuelling before and during training. When do you believe race-day fuelling should really begin?
Danielle de Francesco:
Race-day fuelling actually starts well before you cross the start line — around three days before your event. This is when you should begin carb loading to top up your glycogen stores. The goal isn’t to eat as much as possible, but to swap in more carbohydrate-rich foods within your normal routine.
For example, if you usually have fruit or yoghurt as an afternoon snack, try replacing it with a couple of slices of toast or even a hot cross bun. These small substitutions help increase your carbohydrate intake without overloading your stomach or making you feel bloated.
The night before your race, stick to a meal that’s high in carbohydrates but low in fat and fibre, as these can upset digestion. Something like pasta with tomato sauce, or chicken, tofu or fish with rice, potatoes, or noodles. My personal favourite meal the night before a race is a rice bowl with chicken and a couple vegetables.
On race morning, nerves can make it hard to eat, but that’s okay if you’ve fuelled well in the days before. Choose something high in carbs but gentle on the stomach; like porridge topped with banana and honey, or a white bagel with peanut butter and jam.
Refined carbs, such as white bread or rice, are lower in fibre and easier to digest, so they’re ideal pre-race choices. And most importantly, test your pre-race meals during training. Find what works for you (something that keeps you full, comfortable, and confident on the start line) and stick with it.
While race-day fuelling is all about preparation and timing, Danielle says the same principles apply to everyday training. Consistency and smart choices can make all the difference between feeling flat and performing at your best.
Q4. What’s a typical training-day nutrition plan for you - from breakfast through recovery?
Danielle De Francesco:
My race-day fuelling plan starts well before the start line. I like to begin the morning with a balanced breakfast that includes a mix of carbohydrates for energy and a little protein for satiety and muscle support. I’ll also start hydrating early with Fixx Fuel X Pro, which helps me top up electrolytes and fluid levels before I even get on the bike.
During the race, the focus shifts to maintaining energy and hydration. I rely on easy-to-digest, quick carb sources like the FIXX gel X, to keep my energy steady without upsetting my stomach. Staying on top of fuelling during the event is key. It’s far better to stay ahead of fatigue than try to play catch-up once you’ve hit a low.
After the finish line, I prioritise recovery right away. My go-to snack is canned tuna and rice; it’s simple, quick, and provides the perfect combination of protein and carbohydrates to replenish muscle glycogen and kickstart recovery. If appetite is low, I will opt for a liquid option like the Protein X with milk - a nice mixture of protein and carbohydrates ready to drink. I tend to use these options as they are practical and effective; just like good fuelling should be.
Q5. You’ve spoken about injuries and illness earlier in your career. How did nutrition play a part in overcoming those challenges — particularly for women in endurance sport?
Danielle De Francesco:
Nutrition has played a huge role in keeping me healthy and resilient as an athlete, especially when it comes to recovery and injury prevention. For women, it’s particularly important to focus on adequate energy intake, hydration, and key micronutrients like calcium, iron, and vitamin D, which all support bone health, oxygen delivery, and immune function.
My approach is built around balance, plenty of carbohydrates for energy, protein for recovery, and consistent hydration before, during, and after training. But it’s also important to recognise that our needs aren’t static. For female athletes, hormonal fluctuations throughout the menstrual cycle can influence energy levels, recovery, and even how we absorb nutrients.
During the luteal phase, for example, your body may benefit from slightly higher protein, fat, and calorie intake to match increased energy demands. Understanding and responding to those shifts helps support performance, recovery, and long-term health. This is something I wish more athletes were encouraged to do early in their careers.
A key part of my own recovery routine is Fixx Nutrition’s Protein X, which supports muscle repair and regeneration after hard training sessions. That recovery window is especially critical for women, as optimal protein timing can make a real difference in maintaining strength, endurance, and overall health across training cycles.
For Danielle, recovery is just one piece of the performance puzzle. Another key factor she emphasises - especially for endurance athletes - is maintaining a healthy gut, which plays a huge role in energy, comfort, and consistency on the bike.
Q6. Gut health is a growing topic among endurance athletes. How important is a “gut-friendly” approach to sports nutrition for you and your clients?
Danielle De Francesco:
Athletes are becoming increasingly aware of how closely gut health is linked to overall performance and wellbeing. A healthy gut isn’t just about digestion, it supports nutrient absorption, immune function, mental focus, and recovery, all of which are crucial for consistent training and peak performance.
Good gut health also helps your body adapt to the stress of endurance training by improving how efficiently muscles repair and grow. It’s an area of sports nutrition that’s gaining more attention, and for good reason; when your gut is functioning well, everything else follows.
That’s one of the big reasons I use Fixx Nutrition products. They’re made from all-natural ingredients and are formulated to be gut-friendly, which makes a huge difference in long races or high-intensity sessions. Knowing that my fuel supports both my performance and my digestive health gives me the confidence to train and race at my best.
Q7. As both a dietitian and a professional athlete, what are the biggest misconceptions you see around sports nutrition — and what’s your key takeaway for athletes looking to perform at their best?
Danielle De Francesco:
One of the biggest misconceptions I see is that nutrition has to be complicated — or that it’s only about macros and supplements. In reality, it’s about consistency, timing, and balance. Many athletes underestimate how much fuel their body actually needs, especially when training multiple times a day. Under-fuelling is one of the most common barriers to progress and can lead to fatigue, injury, or illness.
Another misconception is that carbohydrates are the enemy, when in fact they’re your body’s most efficient source of energy. Likewise, protein isn’t just for muscle growth — it’s vital for repair, immunity, and long-term health. Supplements like creatine and magnesium can also be incredibly effective when used strategically and backed by evidence.
I always remind athletes that good nutrition isn’t about restriction; it’s about giving your body what it needs to thrive. That includes trusting your fuelling plan, listening to your body, and prioritising recovery as much as training itself.
For me, products like Fixx Nutrition’s range help make that process simpler. Their gut-friendly, all-natural formulations mean I can train and race with confidence, knowing I’m fuelling efficiently and supporting my health at the same time.
Ultimately, nutrition is an investment — in performance, longevity, and how you feel day to day. When you get it right, everything else starts to click
Danielle De Francesco’s journey from elite swimmer to professional cyclist and her dual career as an Accredited Practising Dietitian, offers a rare, 360-degree view of performance. Her message is clear: nutrition is the foundation of success. It’s not about perfection, but about making smart, sustainable choices that allow the body - and the athlete -to perform at their absolute best.