The Protein Guide For Cyclists 2.0

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.