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- Protein is essential for cyclists’ performance and plays a key role in the regeneration of muscle tissue.
- Cyclists should consume between 1.3 and 1.8 g of protein per kg of body mass.
- In vegan and vegetarian diets, an adequate leucine intake is essential due to the low amounts of this amino acid found in plant-based foods.
Why is protein essential for cycling?
For cyclists, protein plays a key role in muscle recovery, preventing the loss of muscle mass and improving physical endurance.
These benefits are due to the fact that protein stimulates the formation of new muscle fibres and supports mitochondrial function, allowing the body to use more fat as an energy source.
Therefore, an adequate intake of protein, particularly leucine-rich protein, is recommended to optimise cycling performance.
What are cyclists’ protein requirements?
The amount of protein a person needs depends mainly on their level of physical activity. Although the World Health Organization recommends 0.8 grams of protein per kilogram of body weight as a standard reference, cycling is an endurance sport and therefore requires this amount to be adjusted.
In particular, a cyclist who completes 2 or 3 intense training sessions per week should consume between 1.3 and 1.8 grams of protein per kilogram of body weight, excluding their body-fat percentage. Despite common myths, it has not been confirmed that a high protein intake causes kidney problems.
Leucine, leucine, is an essential amino acid found in abundance in foods such as eggs, meat, lentils and dairy products.
When is the best time to take it?
Determining the exact timing of protein intake can be challenging for cyclists. Rather than consuming it all at once, it is advisable to distribute protein intake evenly throughout the day. However, it is important to prioritise a higher intake before, during and after training sessions.
More specifically, hydrolysed casein protein (Peptopro®) is recommended around exercise. You can add it to your cycling bottle with our Evotonic.
For the different servings throughout the day, we recommend fast-absorbing proteins, whether obtained through nutritional supplements such as whey protein (WHEY) and egg albumin, or through natural foods.
Slow-absorbing proteins, such as casein, are preferable before going to bed, helping to ensure that daily protein requirements have been met.
Protein supplements for cyclists
Protein supplements based on whey protein isolate, or WPI, provide a high concentration of BCAAs in their amino acid profile, particularly leucine.
Hydrolysed protein is particularly beneficial in terms of absorption and effectiveness, making it suitable for those who engage in intense physical activity.
Animal-based proteins are a primary source of leucine, an essential amino acid. However, most plant-based foods have a low content of this amino acid. This presents a challenge for vegans and vegetarians, who need to combine different plant-based proteins to obtain a complete amino acid profile.
Fortunately, there is a wide range of nutritional supplements based on plant proteins such as soya, rice, pea and hemp, which can help meet these requirements.
Buy sequential-release protein at HSN
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