I’m a nutritionist and cyclist, trust me when I say you’re probably not getting enough protein
You spend countless hours on the bike, in the gym, and fine-tuning your training and equipment with the latest science. But what about your diet: do you give it the same level of precision? If you’re lacking protein, you could be sabotaging your recovery and progress without even realizing it.
As a nutritionist and athlete, I have spent years immersing myself in research and fine-tuning my own diet for optimal performance. The reality is that standard protein recommendations – a modest 0.8 grams per kilogram of body weight – are far from enough for active people. Let’s take a look at how much protein your body actually needs to recover and thrive.
To effectively repair muscles and prevent muscle loss, research shows that endurance athletes need significantly more protein, between 1.2 and 2.2 grams per kilogram of body weight per day. I recommend aiming for the high end of this range, around one gram of protein per pound of body weight, to truly meet your training needs. But it’s not just about the amount of protein you eat, it’s also about the quality.
Read on to learn why protein is such a performance game changer, how to choose the right sources, and simple, protein-rich meal plans for omnivores and plant-based athletes.
Why is protein so important?
Protein is known for building and repairing muscles, but its role in the body goes much further. It regulates hormone production and the immune system, transports oxygen throughout the body and structures hair, skin and bones. Adequate protein intake can also boost metabolism and promote healthy aging. What’s not to like about it?
Protein plays a key role in controlling hunger and maintaining lean muscle mass, which is particularly beneficial for cyclists. There is a misconception that increasing dietary protein leads to weight gain. On the contrary, consuming enough protein helps regulate appetite by promoting a feeling of fullness, thereby reducing the risk of overeating or succumbing to cravings, especially during periods of intense training. Since calories remain equal, if you increase the percentage of calories from protein (thus necessarily decreasing that from carbohydrates and fats), you will likely see an improvement in body composition, largely because protein requires much more energy for your body to process them.
Not all proteins are equal
Eating complete proteins is essential for optimal health because they contain all nine essential amino acids that the body cannot produce on its own. These amino acids help repair and build tissues, support immune function, and maintain overall cellular processes.
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Complete sources of protein include animal products like meat, fish, eggs and dairy. For those following a vegan diet, complete protein can be obtained from foods like quinoa, soy products (tofu, tempeh, edamame), amaranth, hemp seeds, and buckwheat. Combining certain incomplete plant proteins, such as rice and beans or hummus and pita, can also provide a complete amino acid profile.
Timing matters
Consuming protein before and after long rides helps optimize performance and recovery.
Sufficient protein and carbohydrates before the ride ensures your muscles have the building blocks needed to sustain sustained effort and prevent muscle breakdown.
After running, protein plays a vital role in muscle repair and recovery, helping to rebuild damaged tissues and replenish glycogen stores when combined with carbohydrates. Aim for 20 to 30 grams of protein as soon as possible after your ride.
During the ride itself, carbohydrates remain the primary fuel source, quickly providing the energy needed to maintain endurance and power.
Men May Need Even More Protein
Active men may need more protein than women, especially during periods of intense training, because they generally have more muscle mass and a higher metabolic rate. If you feel like you’re not recovering properly or have insatiable cravings on big training days, try increasing your protein intake to 1.25 grams per pound.
To recap, prioritizing protein at the right time can improve recovery, reduce soreness, and improve overall performance on subsequent rides. By ensuring your body has enough protein, you also help maintain muscle mass and improve your body composition. Aim for one gram per pound of body weight and see where adding more protein to your diet takes you this year.
Meal Plan Examples
Sample High-Protein Meal Plan for Omnivores
Breakfast
Omelette with two whole eggs, two egg whites, spinach and feta cheese
Coffee with 4 ounces of whole milk
Before/during the journey
Carbohydrates as needed (banana, dates, oat bars)
After the ride
Protein shake with a scoop of whey protein powder and a tablespoon of nut butter
Lunch
Rice bowl with 4 ounces of chicken or tuna
Dinner
6 ounces steak or salmon with roasted vegetables
Dessert
Greek yogurt with fruit and honey
Sample High-Protein Meal Plan for Plant-Based Diets
Breakfast
Oatmeal with a scoop of vegan protein powder (hemp or brown rice protein), nuts and berries
Coffee with 4 ounces of soy milk
Before/during the journey
Carbohydrates as needed (banana, dates, oat bars)
After the ride
Protein shake with a scoop of vegan protein powder and a tablespoon of nut butter
Lunch
Pita wrap with hummus, 4 ounces tempeh, greens, carrots and avocado