Protein for cyclists

Cycling, whether road or mountain, is a sport that hurts . It's not for nothing that the famous Tour de France is called the most physically brutal event a person can take part in. However, you don't have to be a professional racer for regular cycling training to not take a toll on you physically - and it doesn't matter whether it's a weekend ride of 300 km on a flat road or 30 km in the mountains .

You probably drive thousands of miles and climb thousands of meters of elevation each year. With every mile you drive, you engage your glutes, quadriceps , hamstrings , and calves .

You will exert yourself a little less on a carbon bike than on an aluminum one, but we all use our muscles the same way . In addition to sufficient carbohydrate intake before and after each workout (daily total of at least 5 g / kg of body weight), you also need to pay attention to sufficient daily protein intake . The reason is simple, carbohydrates alone will not help you with full muscle regeneration.

Protein plays a key role in the diet of every athlete, including cyclists , and getting enough of it is essential for your training or racing to run smoothly. In this article, we will look at:

• The importance of proteins for cyclists
• recommended daily amount of protein for cyclists
• How does protein support regeneration?
• how to achieve sufficient protein intake

The importance of protein intake for athletes

Protein is the basic building block of our body, essential for (muscle) growth, tissue repair and the production of enzymes and hormones. For athletes, including cyclists , consuming sufficient protein is key to muscle recovery , maintaining muscle mass and improving performance .

How much protein should cyclists consume daily?

The recommended daily protein intake for cyclists and other endurance athletes is typically between 1.3 and 1.6 grams per kilogram of body weight . This means that a 70 kg athlete should consume approximately 91 to 112 grams of protein per day. This amount helps support overall recovery and ensures sufficient intake of amino acids needed for muscle repair and maintenance, supports the immune system , and increases overall body resistance .

How does protein help cyclists recover?

Protein is key to the muscle recovery process after strenuous exercise. The amino acids contained in protein support the repair of damaged muscle fibers and accelerate recovery . This allows cyclists to return to training at full strength more quickly . The topic of amino acids is very important for cyclists, so I recommend reading an article about the function of amino acids for athletes.

Why should cyclists use protein and how to dose it?

In general, we should consume as much protein as possible from our daily diet . In general, there is a large proportion of athletes who do not consume as much protein as they should daily for a long time. Consuming 1.3-1.6 g of protein per kg of body weight can be a problem for many. Not only do you need to eat really large portions , you also need to realize that your body will have to digest them for a relatively long time , and that may not be pleasant for everyone. Not to mention the time spent preparing food.

The solution lies in protein drinks, which can easily help you reach your recommended daily protein intake per kg of your body weight without burdening your digestion. If you achieve at least 70-80% of your protein intake from your regular diet , the remaining 20-30% can be easily and conveniently obtained from a protein drink. For example, 20 g of protein from Hyve Clear Whey Lime will represent 23% of the recommended daily intake for a typical 60 kg female athlete.

What protein should cyclists choose?

It depends on what you like best. If you choose the classic WPC 80 protein concentrate , you can expect a "milky" taste that resembles a strawberry, banana or chocolate "milkshake". However, because our proteins do not contain thickeners or other unnecessary substances and we recommend mixing them with 140-150 ml of water or milk , your body will digest them very quickly and you will not know that you have just taken 23-25 ​​g of protein (equivalent to 1 balanced portion of a classic meal).

If you choose clear whey isolate , often also referred to as clear protein , your protein shake will taste like a refreshing citrus lemonade . Clear whey isolates are the most filtered form of protein drinks, free from all free-occurring residual fats and sugars . Like concentrates, isolates are made from whey, but thanks to their unique technological processing , they do not have the typical milky taste . We chose lemon-pineapple and lime flavors to flavor them . They are mixed with 300 ml of very cold water and are wonderfully refreshing after training. Also read more about how to properly dose protein .

Other important topics for cyclists

In addition to adequate protein intake, cyclists should ensure a balanced intake of other nutrients such as carbohydrates , fats , vitamins and minerals . Hydration is another key factor for success, as is a suitable training plan and sufficient rest .

Conclusion

Adequate protein intake is an essential element of the diet of any cyclist who wants to achieve the best possible results, regardless of whether they are a professional or a hobby rider . By adhering to the recommended daily intake , along with a balanced diet and a proper training regimen, cyclists can improve their performance, speed up recovery and increase their overall physical condition .