5 Ways to Get More Protein for Cycling
Recover faster, build muscle, and support numerous bodily functions with protein. While most athletes understand protein to be an important nutrient, they may not know how much they need or if they’re getting the right amount per day. Timing is also an important aspect of optimizing protein for cycling. We know that the body can only absorb so many amino acids at one time. When we eat large servings of protein rich foods or protein supplements, we absorb the calories from those protein molecules (there are 4 calories for every 1 gram of protein) but the body will excrete (pee out) the amino acids it isn’t able to absorb at that time. For this reason it’s important for athletes to space out their protein intake to maximize amino acid absorption. Standard guidelines for athletes are to consume 1.2-2.2g protein/kg body weight per day spread out in 3-5 doses. For a 150lb athlete this looks like 20-35g protein in 4 doses per day. Typical doses will be breakfast, lunch, dinner, and a snack or post workout shake or snack.
Check out these tips below to ensure you are meeting your protein needs not just by the end of the day, but with optimal timing in mind.
Add Protein to your Carb-Rich Breakfast
A lot of the athletes I work with in my nutrition practice are either having a protein-heavy breakfast or a carb-heavy breakfast, something like eggs with avocado and a small piece of toast or a bowl of oatmeal with fruit, respectively. It’s important that athletes meet their carb needs in the morning while also incorporating protein-rich foods.
Easy protein-rich breakfast foods include greek yogurt, cottage cheese, cow's or soy milk, nuts, seeds, nut butters, eggs, and egg whites.
Having a protein-rich snack or shake after your workout is a great way to boost recovery and meet daily protein needs. Even if your training for the day islower intensity, like an easy spin or yoga session, it’s good to stay in the habit of having a protein-rich snack after training. This consistency will lead to success and hit that 4th dose of protein for the day, everyday.
Always have a Protein-Rich Snack After Your Work
out
Easy post training recovery snack ideas: greek yogurt with fruit, cow’s or soy milk with cereal, protein shake with fruit, cottage cheese with fruit, turkey sandwich, bagel with peanut butter
Consider a Protein-Rich Snack Before Bed
Newer research shows that a protein-rich snack before bed can reduce muscle soreness from lifting, reduce the muscle degradation that happens during sleep, and maybe even improve sleep quality. If you think you might be behind on meeting your protein needs for the day, consider toping off with a protein-rich snack before bed.
Easy bedtime protein-rich snack ideas: Swiss cheese with whole grain crackers, protein shake, greek yogurt with nuts, cottage cheese, shelled or in the pods edamame, almonds
Ensure You have Protein-Rich Foods in ALL Your Meals
Common meals that lack protein that I see athletes eating include oatmeal for breakfast, salads for lunch, pasta dinner, and many vegetarian entrees at restaurants. It’s important to make sure you have balanced meals filled with protein, carbs, fat, and fruits and vegetables.
Easy protein-rich foods to add to lunches and dinners: deli meat, tuna pouches, canned fish, canned seafood, jerky, leftover meats from dinner the night before, vegan sausages, shelled or in the pods edamame.
Always Pack Protein-Rich Snacks When Traveling
Travel days are some of the most challenging when thinking about meeting nutrient needs. It’s easy for athletes to skip meals, lack certain food groups, and generally just not get great nutrition when traveling. That being said, it’s not impossible or even that difficult with a bit of planning. I recommend athletes always bring protein-rich snacks when traveling to ensure they will be meeting their protein needs for the day and have satisfying snacks.
Easy Travel Snacks: protein bars, nuts, seeds, trail mix with nuts and seeds, jerky, cheese sticks, dried soy beans.
Whether you’re a weekend warrior or pro cyclist reaching for your highest potential, use these tips to up your protein game, build muscle, boost recovery, and support your health.
Work with one of our nutritionists or registered dietitians to make sure you are meeting your daily protein needs and dial in your fueling for optimal performance and health.
Fuel Your Ride: How to Better Intake Protein for Cycling
Recover faster, build muscle, and support numerous bodily functions with protein. While most athletes understand protein's importance, they may not know how much they need or if they're getting the right amount daily. Timing is also crucial for optimizing protein intake. The body can only absorb so many amino acids at once. When we consume large servings of protein-rich foods or supplements, we absorb the calories (4 calories per gram of protein), but the body excretes the unabsorbed amino acids. Therefore, athletes should space out protein intake to maximize absorption. Standard guidelines for athletes are 1.2-2.2g protein/kg body weight per day, spread over 3-5 doses. For a 150lb athlete, this translates to 20-35g of protein in 4 doses daily, typically at breakfast, lunch, dinner, and a snack or post-workout shake.
These tips will ensure you meet your protein needs, not just by the end of the day, but with optimal timing in mind.
- Power Up Your Morning with Protein:
Many athletes I work with consume either a protein-heavy or carb-heavy breakfast. It's crucial for athletes to meet their carb needs and incorporate protein-rich foods in the morning.
- Easy protein-rich breakfast options: Greek yogurt, cottage cheese, cow's or soy milk, nuts, seeds, nut butters, eggs, and egg whites.
- Refuel Post-Ride with Protein:
A protein-rich snack or shake after your ride is excellent for boosting recovery and meeting daily protein needs. Even after a low-intensity ride, like an easy spin or yoga session, maintaining the post-ride protein habit is beneficial. This consistency ensures you hit that fourth daily protein dose.
- Easy post-ride recovery snacks: Greek yogurt with fruit, cow's or soy milk with cereal, protein shake with fruit, cottage cheese with fruit, turkey sandwich, bagel with peanut butter.
- Consider a Pre-Bed Protein Boost:
Emerging research suggests a protein-rich snack before bed can reduce muscle soreness from lifting, minimize muscle breakdown during sleep, and potentially improve sleep quality. If you're struggling to meet your daily protein needs, consider a pre-bed protein top-up.
- Easy bedtime protein-rich snacks: Swiss cheese with whole-grain crackers, protein shake, Greek yogurt with nuts, cottage cheese, edamame (shelled or in pods), almonds.
- Protein at Every Meal:
Common meals lacking protein include oatmeal for breakfast, salads for lunch, pasta dinners, and many vegetarian restaurant entrees. Ensure your meals are balanced with protein, carbs, fats, fruits, and vegetables.
- Easy protein additions to lunch and dinner: Deli meat, tuna pouches, canned fish, canned seafood, jerky, leftover meat, vegan sausages, edamame (shelled or in pods).
- Pack Protein-Rich Snacks for Travel:
Travel days can be challenging for meeting nutrient needs. It's easy to skip meals, lack certain food groups, and generally struggle with nutrition while traveling. However, with a little planning, it's manageable. Always pack protein-rich snacks when traveling to ensure you meet your protein needs and have satisfying options.
- Easy travel snacks: Protein bars, nuts, seeds, trail mix with nuts and seeds, jerky, cheese sticks, dried soybeans.
Maximize Your Cycling Performance with Protein:
Whether you're a weekend warrior or a pro cyclist striving for peak performance, these tips will help you optimize your protein intake, build muscle, boost recovery, and support your overall health.
Consider working with a nutritionist or registered dietitian, we highly recommend Kristen Arnold and Team to ensure you're meeting your daily protein needs and fine-tuning your fueling strategy for optimal performance and health.