As a nutritionist and cyclist, I’ve seen countless hours spent on the bike, in the gym, and fine-tuning training with the latest science. But what about your diet? Are you giving it the same level of precision as your workouts? The standard protein guidelines – 0.8 grams per kilogram of body weight – fall far short for active individuals.
Research shows endurance athletes need significantly more protein to recover and thrive, ranging from 1.2 to 2.2 grams per kilogram of body weight per day. For optimal performance, I recommend aiming for the higher end of this range, roughly one gram of protein per pound of body weight.
Protein is crucial not only for building and repairing muscles but also for regulating hormone production, immune function, transporting oxygen, providing structure for hair, skin, and bones, and boosting metabolism. Adequate protein intake can even promote healthy aging.
However, not all protein sources are created equal. Complete proteins contain all nine essential amino acids the body cannot produce on its own. Animal products like meat, fish, eggs, and dairy provide complete proteins, while plant-based options include quinoa, soy products, amaranth, hemp seeds, and buckwheat.
Timing also matters when it comes to protein intake. Consuming protein before and after long rides optimizes performance and recovery. Aim for 20-30 grams of protein as soon as possible after your ride, paired with carbohydrates.
For active men, increasing protein intake may be necessary due to higher muscle mass and metabolic rates. If you’re not recovering properly or experiencing insatiable cravings during intense training periods, try adding more protein to your diet – up to 1.25 grams per pound of body weight.
Sample meal plans for omnivores and plant-based diets are available online. By ensuring your body has enough protein, you can sustain muscle mass, improve body composition, and enhance overall performance in subsequent rides.
Source: https://www.cyclingweekly.com/fitness/im-a-nutritionist-and-a-cyclist-believe-me-when-i-say-youre-probably-not-getting-enough-protein