{"id":68426,"date":"2024-08-21T15:00:00","date_gmt":"2024-08-21T13:00:00","guid":{"rendered":"http:\/\/b46a1175-e6cb-420a-9bd1-e3b0e17ed474"},"modified":"2024-08-21T15:25:32","modified_gmt":"2024-08-21T13:25:32","slug":"protein-for-cycling-are-you-eating-enough-to-recover-fast-and-get-stronger","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/protein-for-cycling-are-you-eating-enough-to-recover-fast-and-get-stronger\/","title":{"rendered":"Protein for cycling: are you eating enough to recover fast and get stronger?"},"content":{"rendered":"

We explain everything cyclists need to know about this muscle-building micronutrient <\/p>

By Jack Evans\n <\/p>

Published: Wednesday, 21 August 2024 at 13:00 PM<\/p>

\n\n

Protein-rich foods are crucial for cyclists because protein aids recovery and muscle growth.\u00a0<\/p>

Endurance athletes have higher protein requirements than the general population, so cyclists should ensure they eat enough.<\/p>

In this article, we explain why protein matters and how much you should eat before suggesting ways to boost your protein intake, if required.\u00a0<\/p>

What is protein and why do we need it?<\/h2>
Enzymes break down the protein we eat into peptides then amino acids, which we absorb into our blood. – Getty<\/figcaption><\/figure>

Protein consists of amino acids, which help us grow and repair cells, bones, cartilage, skin and muscles.<\/p>

For cyclists, protein\u2019s role in muscle growth and recovery is especially important. Protein is also integral to our immune system<\/a>.\u00a0<\/p>

While we can create some amino acids, there are nine we cannot, called essential amino acids. We have to consume these in food or supplements.\u00a0<\/p>

\u201cAll nine of the essential amino acids are needed to promote muscle protein synthesis, or the creation and stimulation of recovery and growth in muscle,\u201d says Will Girling, the head nutritionist at EF Education-EasyPost WorldTour team<\/a>.\u00a0<\/p>

How much protein do cyclists need?<\/h2>
\"Group
Factors such as training volume and intensity, and your age, affect protein requirements. – Joseph Branston \/ Our Media<\/figcaption><\/figure>

The international Recommended Dietary Allowance (RDA) for protein is 0.8g per kilo of body weight (g\/kg\/bw) per day for all ages. The UK Government\u2019s RDA is slightly lower: 0.75g\/kg\/bw a day.\u00a0<\/p>

However, many nutritionists advise athletes to eat at least twice as much. It\u2019s also recommended that older people eat more protein to prevent age-related muscle wastage<\/a>.\u00a0<\/p>

\"Deadlifts
You’ll need more protein when you’re incorporating strength work into your training. – Joseph Branston \/ Immediate Media<\/figcaption><\/figure>

Ellen McDermott, a qualified performance nutritionist from McD Nutrition, says: \u201c\u200b\u200bFor athletes doing strenuous training or resistance training programmes, their protein requirement can go up to 2.5 or even 3 grams per kilo of body weight. Anything more than that is unnecessary.\u201d<\/p>

Girling agrees, adding: \u201cOur total daily intake of protein is completely dependent on our goal, with heavy training loads, strength and power focus, and the aim of fat loss all requiring larger amounts.\u201d<\/p>

His recommended age-related intake for over 50s is also higher.\u00a0<\/p>

\u2022 Low training volume \/ casual rider<\/strong>: 1.6-1.8g\/kg\/bw a day<\/p>

\u2022 High training volume \/ fat loss \/ >50 years<\/strong>: 2-2.5g\/kg\/bw a day<\/p>

\u2022 Gaining muscle<\/strong>: 2.4-3.4g\/kg\/bw a day<\/p>

For a 60\/70\/80kg rider, 2g\/kg\/bw of protein is 120\/140\/160g a day.\u00a0<\/p>

3g\/kg\/bw of protein works out as 180\/210\/240g a day.\u00a0<\/p>

What are the best protein sources for cyclists?<\/h2>
\"Slab
Animal proteins contain all the amino acids we can’t make ourselves. – Getty<\/figcaption><\/figure>

The best protein sources for cyclists will be low in fat and high in leucine. This key amino acid is found in higher concentrations in animal-based proteins.\u00a0<\/p>

\u201cAim for animal-based proteins that are less than five per cent fat,\u201d says McDermott, who holds an Advanced Diploma from the Institute of Performance Nutrition. <\/p>

\u201cYou generally need to reduce the amount of fat you\u2019re eating to make way for high carbohydrate and protein requirements.\u201d<\/p>

McDermott says: \u201cWithout leucine, you won\u2019t be able to grow and repair muscle.\u201d This is especially true when incorporating strength training<\/a> into your training plan<\/a>.\u00a0<\/p>

Plant-based protein sources<\/h3>
\"Bowls
Vegetarians and vegans will often have to combine protein sources to get all the necessary amino acids. – Immediate Media<\/figcaption><\/figure>

She adds that some plant-based proteins, such as tofu and Quorn, contain leucine.\u00a0<\/p>

However, usually, vegetarian and vegan cyclists<\/a> will have to put more time and effort into ensuring they hit their protein needs.\u00a0<\/p>

You can do so either by supplementing with whey or plant-based protein powders and recovery drinks. Or you can combine different plant proteins in a meal.\u00a0Some amino acids are also available in tablet form. <\/p>

\"High5
Protein powders usually provide about 20g of protein per serving. – Dave Caudery \/ Our Media<\/figcaption><\/figure>

\u201cVery few vegetable sources contain a complete amino acid profile, meaning sometimes we need to combine foods together to make them complete,\u201d says Girling, who also runs a sports nutrition company at willgirling.com.<\/p>

For example, \u201crice and beans hits the spot for leucine,\u201d says McDermott.\u00a0<\/p>

\u201cThe protein of pulses is high in certain amino acids and low in others, whereas grains are the opposite, being high in what pulses are low in,\u201d adds Girling.\u00a0<\/p>

\u201cThis is really important to know if you\u2019re a vegetarian or vegan.\u201d<\/p>

Because of the difficulty in sourcing essential amino acids from vegetarian and vegan sources, plant-based cyclists tend to eat meat and fish during Grand Tours<\/a>.\u00a0<\/p>

What are high-protein foods?<\/h3>
\"Tour
Salmon fish cakes are an excellent protein source. – Hannah Grant<\/figcaption><\/figure>

Anything containing more than 10g of protein per 100g is considered a high-protein food<\/a>.\u00a0<\/p>

However, eating a large amount of a food containing less protein, such as rice, can also contribute to your protein target.\u00a0\u00a0\u00a0<\/p>