Most cyclists don’t think much about protein; that oversight is a mistake. Consuming adequate protein ensures the maintenance of lean muscle mass, might improve cognition and sleep, and potentially helps to keep you from getting sick [1-3].
Protein matters, and if you’re eating enough, in high quality, you’ll likely be able to train harder, ride faster and enjoy cycling later in life than your protein-deficient riding mates [1, 4].
So how much protein should you eat? Recommendations are listed in grams per kilogram of your body weight per day (g/kg) [1].
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RDA Not Enough
It’s widely recognized that athletes need more protein than their non-exercising peers [5].
From a practical standpoint, this means the RDA minimum recommendation of .8 g/kg doesn’t cut it for cyclists [6].
While individual protein needs vary, current recommendations for athletes are around 1.4-2.0 g/kg [1]. Let’s dig into that range a bit further:
- If you’re riding a ton or with a lot of intensity, you’ll generally need more protein.
- If you’re looking to build muscle mass, you’ll generally need more protein.
- If you’re a more muscular cyclist looking to maintain muscle mass, you’ll generally need more protein.
- If you’re getting older, you’ll generally need more protein (in addition to strength training) than your younger self to maintain or build muscle mass.
- If you’re a vegan or vegetarian you’ll generally need more protein than your omnivorous/morally inferior peers.
For a phenomenal/free resource offering customized protein recommendations click on the image.
Quantity and Quality
When discussing protein, it’s important to examine both quantity and quality.
Protein quality is defined by the capacity of a given food to deliver essential amino acids (EAAs) to the body [1].
In general, the highest “quality” protein comes from animal sources like dairy, eggs, and meat. You can see a list of foods and their protein quality in the table below.
| Protein per 100 g | Protein Quality | |
|---|---|---|
| Beef | 32 | .92 |
| Pork | 32 | .90 |
| Chicken | 31 | .91 |
| Tuna | 30 | .90 |
| White Fish | 23 | 1.00 |
| Salmon | 27 | 1.00 |
| Cheddar Cheese | 27 | 1.00 |
| Yogurt | 6 | .95 |
| Cow’s Milk | 3.5 | 1.00 |
| Soybeans | 17 | .91 |
| Peas | 8 | .50 |
| Whey Isolate | 80 | 1.00 |
| Tofu | 16 | .93 |
| Egg | 12 | .93 |
| Rice | 7 | .47 |
| Soy Milk | 6 | .94 |
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The Leucine Threshold
The EAA with the most influence over protein quality seems to be leucine [7].
To maximize muscle recovery, it might be advantageous to aim for a threshold (aptly named the “leucine threshold”) of at least 3 g of leucine per meal [5, 8].
You can view a list of foods alongside their leucine content in the table below.
| Amount to hit 3 g of leucine | Leucine content [100 kcal] | |
|---|---|---|
| Whey Isolate | 25 g | 2.9 |
| Soy Isolate | 37 g | 2.00 |
| Greek Yogurt | 300 g | 1.75 |
| Chicken Breast | 170 g | 1.70 |
| Egg | 4 large eggs | 0.94 |
| Skim Milk | 900 ml | 0.93 |
| Kidney beans | 525 g | 0.65 |
| Tofu | 600 g | 0.44 |
| Raw peanuts | 180 g | 0.29 |
| Bread | 14 slices | 0.07 |
The Vegan/Vegetarian Athlete
You’ll notice that plant-based sources of protein are generally lower in leucine.
If you’re a vegan or vegetarian athlete committed to following best-practice guidelines for protein intake, the takeaway is clear; you must be intentional in your food choices to hit the leucine threshold at meals. Here are a few strategies to make this happen [9, 10].
Eat More
Consume more protein to compensate for lower quality (i.e., you need to eat more protein to consume the same amount of leucine as an omnivore).
Blend
Consume plant-based blends of proteins (boosting your overall consumption of leucine).
Fortify
Consume plant-based products that have been fortified with EAAs to bring up their protein quality.
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Protein Timing/Meals
What about the quantity and timing of consuming protein throughout the day? In general, you’ll want to shoot for 20-40 g servings of protein spaced out around 3 or 4 hours over the course of a day.
If you’re a 155 lb (70kg) cyclist aiming for the middle of our protein range (1.7 g/kg), here’s how you might space out your protein intake (total target of 119 g) over the course of the day.
What About Protein During Rides?
We’ve covered eating protein during regular snacks and meals, is there any benefit to adding additional protein to your on-bike nutrition?
In short, adding additional protein to your bottle or ride food doesn’t seem to offer an advantage [5, 11]. Your best strategy for on-bike fueling is to focus on matching your carbohydrate intake to the duration and intensity of your ride.
If you do want to experiment with adding more protein while on the bike, make sure it doesn’t squeeze out your carb intake in the process.
Implementing Protein Recommendations
We’ve covered protein from general dietary recommendations to on-bike fueling; here are a few options for how you might implement the guidelines into a practical approach that works for you.
Our first option is the easiest requiring the least commitment, our third option is the most detail-oriented.
1: Simple
Don’t worry about all details; make a few substitutions in your diet to prioritize high protein/high leucine foods throughout the day.
Eat a bit more yogurt with fruit. Have eggs more often than grains on days you don’t ride. Supplement a few snacks throughout the day with a serving of whey protein and observe the results.
2: Closer Look
Assess your current protein intake over the course of a week with an app like MyFitnessPal. Where does your protein intake land in comparison to the recommended range?
If you’re below target, build out a list of foods you enjoy to add strategically throughout the day and see how you feel.
3: Clinical
Assess your current protein intake, then depending on individual factors (age, competitive level, body composition goals), sketch out a plan to include more leucine-rich food throughout your day, spacing out meals in 3–4-hour increments.
Adjust your intake up or down while experimenting to find an intake that meets your body composition goals, high-carbohydrate availability fueling approach, and overall health goals.
References
- Campbell, B., et al., International Society of Sports Nutrition position stand: protein and exercise. Journal of the Int
- Jager, R., et al., International Society of Sports Nutrition Position Stand: protein and exercise. J Int Soc Sports Nutr, 2017. 14: p. 20.
- Flakoll, P.J., et al., Postexercise protein supplementation improves health and muscle soreness during basic military training in Marine recruits. J Appl Physiol (1985), 2004. 96(3): p. 951-6.
- Markus, C.R., B. Olivier, and E.H. de Haan, Whey protein rich in alpha-lactalbumin increases the ratio of plasma tryptophan to the sum of the other large neutral amino acids and improves cognitive performance in stress-vulnerable subjects. Am J Clin Nutr, 2002. 75(6): p. 1051-6.
- Burd, N.A., S.H. Gorissen, and L.J.C. van Loon, Anabolic Resistance of Muscle Protein Synthesis with Aging. Exercise and Sport Sciences Reviews, 2013. 41(3): p. 169-173.
- Jeukendrup, A.E. and M. Gleeson, Sport Nutrition. 2019.
- Institute of Medicine, P.o.M.I.o.M.S.C.o.t.S.E.o.D.R.I., Dietary reference intakes : for energy carbohydrate, fiber, fat, fatty acids, cholesterol, protein, and amino acids. 2006, Washington, D.C.: National Academy Press.
- Tipton, K.D., et al., Postexercise net protein synthesis in human muscle from orally administered amino acids. American Journal of Physiology-Endocrinology and Metabolism, 1999. 276(4): p. E628-E634.
- Churchward-Venne, T.A., et al., Leucine supplementation of a low-protein mixed macronutrient beverage enhances myofibrillar protein synthesis in young men: a double-blind, randomized trial. Am J Clin Nutr, 2014. 99(2): p. 276-86.
- Rogerson, D., Vegan diets: practical advice for athletes and exercisers. Journal of the International Society of Sports Nutrition, 2017. 14.
- Pinckaers, P.J.M., et al., The Anabolic Response to Plant-Based Protein Ingestion. Sports Med, 2021.
- Pasiakos, S.M., H.R. Lieberman, and T.M. McLellan, Effects of protein supplements on muscle damage, soreness and recovery of muscle function and physical performance: a systematic review. Sports Med, 2014. 44(5): p. 655-70.