{"id":8779,"date":"2025-06-12T00:00:00","date_gmt":"2025-06-12T00:00:00","guid":{"rendered":"https:\/\/www.scienceinsport.com\/sports-nutrition\/protein-can-help-cyclists\/"},"modified":"2025-06-12T00:00:00","modified_gmt":"2025-06-12T00:00:00","slug":"protein-can-help-cyclists","status":"publish","type":"post","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/protein-can-help-cyclists\/","title":{"rendered":"How Protein Can Help Cyclists"},"content":{"rendered":"

During training, race and rest days, professional riders will be using protein to promote recovery and optimal body composition.\u00a0Carbohydrate can often change day-to-day depending on the workload, however,\u00a0daily protein intake should\u00a0be consistent throughout the training week.<\/span>\u00a0<\/span><\/p>\n

What does protein do in the body?<\/span><\/b>\u00a0<\/span><\/h3>\n

There are 1000s of proteins in our bodies, all of which perform a variety of daily functions to promote health,\u00a0well-being\u00a0and performance.\u00a0Proteins are present in our muscles, bones,\u00a0ligaments\u00a0and hair where they can act to provide structure or to perform specialised functions such as acting as hormones. For this reason, we must consume adequate protein in our diet so that we have the relevant building blocks (i.e.\u00a0<\/span>amino acids<\/span>) to make the new proteins required for our body to function.\u00a0<\/span>\u00a0<\/span><\/p>\n

Why is protein good for cyclists?<\/span><\/b>\u00a0<\/span><\/h3>\n

There is a long history of athletes taking protein shakes in sports such as\u00a0weight lifting\u00a0and rugby\u00a0but,\u00a0endurance sports are often neglected.\u00a0However,\u00a0the understanding of the importance of\u00a0<\/span>high\u00a0protein<\/span>\u00a0diets\u00a0in endurance-based sports such as cycling is\u00a0becoming more\u00a0apparent.\u00a0<\/span>\u00a0<\/span><\/p>\n

Even for the \u201cweekend warrior\u201d,\u00a0riding\u00a0uses\u00a0a huge amount of energy.\u00a0This leaves\u00a0you at risk of breaking down lean muscle mass to maintain energy levels\u00a0if you are not providing your\u00a0body with the\u00a0correct\u00a0<\/span>amount of protein<\/span>.\u00a0This is why\u00a0ensuring you are fuelling your rides correctly\u00a0and having enough\u00a0<\/span>protein intake<\/span>\u00a0is so important.\u00a0<\/span>\u00a0<\/span><\/p>\n

\"\"<\/p>\n

How much protein do I need?<\/span><\/b>\u00a0<\/span><\/h3>\n

Recommendations of protein intake varies from person to person, depending largely\u00a0on your training goals, weight and how active you are.\u00a0We\u00a0typically need between 1.4-1.8\u00a0<\/span>grams of protein<\/span>\u00a0per kilogram of\u00a0<\/span>body\u00a0weight<\/span>\u00a0each day (g\/kg).\u00a0\u00a0However, this\u00a0requirement dramatically increases if you do a lot of exercise or are really trying to build lean muscle\u00a0mass<\/span>(1)<\/span>.\u00a0<\/span>\u00a0<\/span><\/p>\n

Even if you train just 2-3 times per week, your protein intake is likely to increase towards 1.8 g\/kg and can even reach over 2 g\/kg for periods of extreme riding or carbohydrate restriction (1).\u00a0<\/span>\u00a0<\/span><\/p>\n

It is also good to take in mind that\u00a0a rider may need more protein during training periods designed to\u00a0encourage\u00a0<\/span>fat loss<\/span>\u00a0and\u00a0preserve muscle mass.\u00a0During these periods, athletes\u00a0are often advised to increase daily protein intake to 2-2.5 g\/kg. This\u00a0amount has\u00a0been\u00a0shown to maintain muscle mass during targeted times of body fat\u00a0and\u00a0<\/span>weight\u00a0loss<\/span>(3)<\/span>.<\/span>\u00a0<\/span><\/p>\n

When to take protein<\/span><\/b>\u00a0<\/span><\/h3>\n

The popular opinion about protein is that it should be consumed directly after exercise or training. This is because it is seen as playing a significant part in recovery and rebuilding\u00a0<\/span>damaged cells<\/span>.<\/span>\u00a0<\/span><\/p>\n

However,\u00a0this\u00a0is not always the case. Protein not only helps to rebuild muscle but can also maintain lean muscle mass.<\/span>\u00a0<\/span><\/p>\n

Many people talk about the metabolic window, which normally occurs 30-60 minutes after intense training or exercise, as the optimum time to consume protein for recovery. However, studies have shown that consuming protein just before training can be just as effective.\u00a0As long\u00a0as\u00a0you consume protein around the time of exercise, either before or after, it can help deliver the recovery you need.<\/span>\u00a0<\/span><\/p>\n

If you are training\u00a0regularly,\u00a0many nutritionists advise that protein intake\u00a0should\u00a0be spread throughout the day.\u00a0It is advised that 20-40g of protein is consumed every 3-4hours.\u00a0<\/span>\u00a0<\/span><\/p>\n

Rest Day Protein<\/span><\/b>\u00a0<\/span><\/h3>\n

Protein\u00a0consumption<\/span>\u00a0is just as important on rest days as it is during and after rides. To maximise recovery and lean muscle mass gains,\u00a0having a high quality protein feeds of 20-40\u00a0g boluses every 3-4\u00a0hours<\/span>(5)<\/span>\u00a0should be continued on rest days.<\/span>\u00a0<\/span><\/p>\n

Sources of protein<\/span><\/b>\u00a0<\/span><\/h3>\n

WHEY20<\/span>\u00a0provides 20g of protein, 6g BCAAs and minimal carbohydrate \u2013 perfect as a rest day protein snack.\u00a0Whey protein\u00a0stimulates the rate of muscle\u00a0<\/span>protein synthesis<\/span>\u00a0due to its high leucine content, supporting\u00a0<\/span>muscle building.<\/span>\u00a0<\/span><\/p>\n

Rego\u00a0Rapid Recovery<\/span><\/a>\u00a0combines 20g of protein, 23g of carbs,\u00a0electrolytes\u00a0and minerals. The perfect source of protein for after\u00a0exercise to kick start the muscle regeneration process\u00a0and replenish glycogen stores.<\/span>\u00a0<\/span><\/p>\n

Overnight\u00a0<\/span>protein\u00a0powder<\/span>, taken 45-60 minutes before bed,\u00a0allows quality protein delivery to support lean muscle growth and maintenance as you sleep.<\/span>\u00a0<\/span><\/p>\n

\"\"<\/p>\n

<\/h4>\n

References<\/strong><\/h4>\n
    \n
  1. Phillips, S. M., & Van Loon, L. J. (2011). Dietary protein for athletes: from requirements to optimum adaptation.\u00a0Journal of Sports Sciences<\/em>,\u00a029<\/em>(1), S29-S38.<\/li>\n
  2. Moore, D. R. (2015). Nutrition to support recovery from endurance exercise: optimal carbohydrate and protein replacement.\u00a0Current Sports Medicine Reports<\/em>, 14(4), 294-300.<\/li>\n
  3. Pasiakos, S. M., Cao, J. J., Margolis, L. M., Sauter, E. R., Whigham, L. D., McClung, J. P., & Young, A. J. (2013). Effects of high-protein diets on fat-free mass and muscle protein synthesis following weight loss: a randomized controlled trial.\u00a0The FASEB Journal<\/em>,\u00a027<\/em>(9), 3837-3847.<\/li>\n
  4. D\u2019Lugos, A. C., Luden, N. D., Faller, J. M., Akers, J. D., McKenzie, A. I., & Saunders, M. J. (2016). Supplemental protein during heavy cycling training and recovery impacts skeletal muscle and heart rate responses but not performance.\u00a0Nutrients<\/em>,\u00a08<\/em>(9), 550.<\/li>\n
  5. Areta, J. L., Burke, L. M., Ross, M. L., Camera, D. M., West, D. W., Broad, E. M., & Hawley, J. A. (2013). Timing and distribution of protein ingestion during prolonged recovery from resistance exercise alters myofibrillar protein synthesis.\u00a0The Journal of Physiology<\/em>, 591(9), 2319-2331.<\/li>\n
  6. Witard, O. C., Jackman, S. R., Breen, L., Smith, K., Selby, A., & Tipton, K. D. (2014). Myofibrillar muscle protein synthesis rates subsequent to a meal in response to increasing doses of whey protein at rest and after resistance exercise.\u00a0The American Journal of Clinical Nutrition<\/em>, 99(1), 86-95.<\/li>\n<\/ol>\n","protected":false},"excerpt":{"rendered":"

    During the rest days of the Tour the riders will be using protein to recover. Find out more here on how protein can help improve your cycling performance.<\/p>\n","protected":false},"author":8,"featured_media":9459,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[398,569,452,570],"tags":[5,10,38,39,58,64,68],"class_list":["post-8779","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling","category-fueling-guides","category-sport","category-products","tag-protein","tag-whey","tag-team-sky","tag-cycling","tag-recovery","tag-isolate","tag-recover"],"acf":{"author_picture_acf":{"ID":8780,"id":8780,"title":"James_Ted.jpg","filename":"James_Ted.jpg","filesize":0,"url":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","link":"https:\/\/www.scienceinsport.com\/sports-nutrition\/protein-can-help-cyclists\/james_ted-jpg\/","alt":"","author":"4","description":"","caption":"","name":"james_ted-jpg","status":"inherit","uploaded_to":8779,"date":"2025-06-12 00:00:00","modified":"2025-06-12 00:00:00","menu_order":0,"mime_type":"image\/jpeg","type":"image","subtype":"jpeg","icon":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-includes\/images\/media\/default.png","width":150,"height":150,"sizes":{"thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","thumbnail-width":150,"thumbnail-height":150,"medium":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","medium-width":150,"medium-height":150,"medium_large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","medium_large-width":150,"medium_large-height":150,"large":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","large-width":150,"large-height":150,"1536x1536":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","1536x1536-width":150,"1536x1536-height":150,"2048x2048":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","2048x2048-width":150,"2048x2048-height":150,"post-thumbnail":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","post-thumbnail-width":150,"post-thumbnail-height":150,"cc_40_40":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","cc_40_40-width":40,"cc_40_40-height":40,"cc_55_55":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","cc_55_55-width":55,"cc_55_55-height":55,"cc_100_100":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2018\/02\/James_Ted.jpg","cc_100_100-width":100,"cc_100_100-height":100}},"author_job_acf":"World Class Knowledge Director","author_name_acf":"Dr James Morton","subtitle":"","product_skus":"","post_banner":"https:\/\/www.scienceinsport.com\/sports-nutrition\/wp-content\/uploads\/sites\/3\/2019\/12\/UK-6-day-cycling-1600x500.jpg"},"yoast_head":"\nHow Protein can Help Cyclists | Science in Sport<\/title>\n<meta name=\"description\" content=\"Professional cyclists use protein to improve performance and promote recovery. 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