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TL;DR: a cyclist needs 1.2 to 1.6 g of protein per kilo a day in regular training, and up to 2.0 g/kg in hard blocks or on a calorie deficit: 84 to 112 g for a 70 kg rider. It is split into servings of 0.25 to 0.3 g/kg, about 20 g each. Whey suits most people and yeast protein is the dairy-free option. After a long ride, take it with carbohydrate. With kidney disease, check with your doctor before raising your intake.
Cycling talk is mostly about carbohydrate and rarely about protein, and the same questions keep coming up: how much is needed, what type and at what time. Here are the answers in grams per kilo of body weight, the difference between whey and plant protein and when to take it around a ride.
Why a cyclist needs protein
Do cyclists need protein if they do not lift weights?
Yes. Hours in the saddle put the muscle under constant wear, and protein is the raw material it is repaired with, whether or not you lift weights. It also contributes to maintaining muscle mass, which is hard to hold on to in cycling when you eat too little in weeks of heavy volume.
It is also needed to make enzymes and hormones, so it is not only a matter of muscle.
How much protein a cyclist needs per day
The joint position of the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada (Thomas, Erdman and Burke, 2016) puts an endurance athlete's intake between 1.2 and 2.0 g per kilo a day. The International Society of Sports Nutrition position stand (Jäger et al., 2017) points the same way. In practice, 1.2-1.6 g/kg covers regular training, and the top end is kept for hard blocks or for when you eat fewer calories than you burn.
| Weight | Regular training (1.2-1.6 g/kg) | Hard blocks or deficit (up to 2.0 g/kg) | Per serving (0.25-0.3 g/kg) |
|---|---|---|---|
| 60 kg | 72-96 g a day | up to 120 g | 15-18 g |
| 70 kg | 84-112 g a day | up to 140 g | 18-21 g |
| 80 kg | 96-128 g a day | up to 160 g | 20-24 g |
How much protein should a cyclist take a day?
Between 1.2 and 1.6 g per kilo of body weight in regular training, and up to 2.0 g/kg in hard blocks or on a calorie deficit. For a 70 kg rider that is 84 to 112 g a day, most of which usually comes from food. The shake makes up the rest.
How much protein should you take in each serving?
About 0.25-0.3 g per kilo of body weight, which is 20 to 25 g for most cyclists. A bigger amount in one sitting does not seem to give more. What works is spreading it over three or four meals a day instead of piling it into dinner.
Which is the best protein for cyclists
What is the best protein for cyclists?
The one you tolerate well, that gets you to your daily figure and that you can take without effort. Whey is the most used because it digests quickly and is rich in leucine. If you avoid dairy, plant or yeast protein does the same job from a different source.
What protein do cyclists take?
Most take whey in a shake after the ride, mixed with water or milk, and sometimes a second one in the afternoon to reach the day's figure. Those who do not tolerate milk well or prefer a plant source choose yeast or pea protein.
Whey concentrate or isolate
Both come from milk whey and differ in how far they have been filtered. Concentrate usually sits at 70 to 80 % protein, with some fat and lactose. Isolate goes above 90 % because it is filtered more, and ends up with less fat and less lactose. For the average cyclist the practical difference is small: what counts is the grams of protein reaching you each day, not the name of the filtration.
JustLoading's whey is concentrate. The vanilla provides 23.4 g of protein and 2.7 g of leucine per 30 g, and the chocolate 22.4 g of protein and 2.5 g of leucine. Both contain milk and soy (lecithin) and may contain traces of gluten.
Does plant protein work for cyclists?
Yes. With the daily amount covered, the source matters less than it seems. Yeast protein is a dairy-free alternative: the red berries one gives 19.5 g of protein per 27 g and its label states it is vegan. The coffee one, 21.9 g per 30 g, is plant-based.
When to take protein
Is it good to take protein after training?
Yes, above all after a long or hard ride. Have 20 to 25 g within the first hours and pair it with carbohydrate to refill glycogen, for example a shake made with milk and a banana. The exact time matters less than spreading protein across the day.
Can you take protein before a long ride?
You can, but it is not what counts most before pedalling. Before a long ride the priority is carbohydrate, which is the fuel. If you take a shake, have it one or two hours before, with oats or fruit, and try it in a training ride first, not on the day of the event.
To choose, the shop's protein powders include all four mentioned here. Shakes are made with water or milk, depending on how many calories you want to add.
If you have kidney disease, check with your doctor before raising your protein. For more on what protein does in the body, read what protein is for, and for the time after training, what to eat after a workout.
What is not protein: eating on the bike
During the ride protein plays a small part. What you need while pedalling is carbohydrate and fluid: gels, bars, isotonic drink and real food. How much to take per hour, what to carry in your jersey pocket and how to plan a long day are in the guide to supplements for cyclists.
