Protein for cyclists: how much you need and when
How much protein cyclists need, what the research on endurance athletes says, when to eat it around long rides, and protein with nothing to mix.
By RecovPublished · Last updated · 3 min read
Cyclists in regular training need about 1.2–2.0 g of protein per kilogram of body weight a day, according to the joint sports nutrition position of the ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada. Spread it evenly across the day, every three to four hours, with protein soon after long rides.
Do cyclists need protein, or just carbs?
Both. Carbohydrate fuels the ride, and it's rightly the focus of most cycling nutrition advice. Protein does a different job: it supplies the amino acids your body uses to rebuild muscle and make new proteins after hours in the saddle.
The joint position stand from the American College of Sports Medicine, the Academy of Nutrition and Dietetics and Dietitians of Canada puts athletes' daily protein needs at 1.2–2.0 g per kilogram. That's well above Australia's general recommended intake of 0.84 g per kilogram for men and 0.75 g for women.
How much protein does a cyclist need per day?
| Body weight | 1.2 g/kg | 1.6 g/kg | 2.0 g/kg |
|---|---|---|---|
| 60 kg | 72 g | 96 g | 120 g |
| 70 kg | 84 g | 112 g | 140 g |
| 80 kg | 96 g | 128 g | 160 g |
Some research suggests heavy endurance days push needs towards the top of that range. In a small 2016 study of six endurance-trained male runners after a 20 km run, using the indicator amino acid oxidation method, Kato and colleagues estimated a recommended intake of 1.83 g per kilogram. The study was funded by Ajinomoto, an amino acid manufacturer. For the maths on your own weight, see how much protein do I need a day.
When should cyclists eat protein?
The International Society of Sports Nutrition recommends spreading protein evenly across the day, every three to four hours, at roughly 20–40 g per meal. For a cyclist that looks like:
- Breakfast before a morning ride: carbohydrate first, with some protein such as eggs or yoghurt if you have time to digest it.
- After the ride: a meal or snack with protein and carbohydrate.
- Main meals: protein at each one.
- Before bed: a final protein serve on big training days. We cover this in protein before bed.
Pre-digested plasma peptides. All 20 amino acids, absorbed in 15–25 min.
Recov Protein Concentrate
Shop Recov →From $2.67/day · free shipping over $99 · pause or cancel anytimeWhat's the best protein for cyclists?
Whatever you'll take consistently, in a form that suits the bike. Cyclists run into a few practical problems:
- Early starts. A 5:30 am bunch ride leaves little time for a meal to settle.
- Long days out. Four hours in the saddle means your pockets are your pantry.
- Coffee stops, not kitchens. Cafe food is mostly carbohydrate.
- Shakes after the ride. Powder needs a shaker, water and somewhere to wash it.
Tablets solve most of this. Recov is a complete protein with all 20 amino acids, from porcine plasma protein pre-digested into di- and tri-peptides, and it reaches your bloodstream in 15–25 minutes (our stated absorption time). It needs no fridge, no shaker and no mixing. Your whole bloodstream carries only 2–3g of amino acids at any moment. Six tablets of Recov deliver roughly that entire amount, already broken down into small peptides your body absorbs directly.
How should cyclists take Recov?
Match the dose to your training load, using the product-page chart:
- Riding three to five times a week: 8–12 tablets a day: two on waking, four before your ride and two after, with four before bed after bigger days.
- Riding most days, racing or on a heavy block: 12–18 tablets a day.
- Rest weeks: six a day.
Carry your after-ride tablets in a small zip-lock bag in your jersey pocket so you can take them as soon as you stop. Runners have their own timing quirks, covered in protein for runners. You can see Recov here.
Frequently asked questions
How much protein does a cyclist need?
About 1.2–2.0 g per kilogram of body weight a day for athletes in regular training, according to the ACSM, the Academy of Nutrition and Dietetics and Dietitians of Canada.
Should cyclists have protein during a ride?
Carbohydrate is the priority on the bike. Protein matters most in the meals around the ride and across the rest of the day.
What should I eat after a long ride?
A meal or snack with carbohydrate and protein, such as a chicken and rice bowl, eggs on toast, or yoghurt with fruit.
Can I take Recov before a morning ride?
Yes. It's tablets and water, so there's no shake or meal sitting in your stomach when you roll out. The chart puts four before training.
Is Recov dairy-free?
Yes. Recov is dairy-free, lactose-free and gluten-free, with no sweeteners or flavours.
This article is general information, not medical advice. Recov isn't suitable for vegetarians, vegans or anyone who avoids porcine-derived ingredients. Questions: management@recovfaster.com.
Sources
- Thomas DT, Erdman KA, Burke LM, "Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and Athletic Performance", 2016 (1.2–2.0 g/kg/day)
- Kato H et al., "Protein Requirements Are Elevated in Endurance Athletes after Exercise as Determined by the Indicator Amino Acid Oxidation Method", PLoS One, 2016 (1.83 g/kg/day; Ajinomoto-funded)
- Jäger R et al., "International Society of Sports Nutrition Position Stand: protein and exercise", 2017 (20–40 g per serve; every 3–4 hours)
- Eat For Health (NHMRC), Nutrient Reference Values, "Protein"
- Recov product page (dose chart; no fridge, no prep)
