Cyclists should not fall into the trap of focusing so much on carbs that they don’t pay enough attention to protein. Protein is used by the body to repair damaged muscle tissue and stimulate the development of new tissue.
It’s essential that you eat the recommend daily allowance that your body requires. Cycling is a demanding sport and your body will need a balanced diet to help make all those miles on the bike that little bit easier.
How much protein should you eat?
Working out how much protein you require is very easy. Your diet should consist of between 15 to 20% protein regardless of whether you are in a training period or carb loading in preparation for an endurance event. This will typically equate to eating between 0.5 to 0.7 grams of protein per kilogram of body weight.
Good sources of protein for runners include lean meats, eggs, fish, dairy products, poultry and even whole grains and beans. Take a look at all our yummy recipes with are full of protein, good fats and all the essential minerals and vitamins.
How to Calculate Your Protein Needs:
Weight in pounds divided by 2.2 = weight in kg
Weight in kg x 0.8-1.8 gm/kg = protein gm.
Use a lower number if you are in good health and don't exercise regularly (i.e., 0.7). Use a higher number (between 1 and 1.8) if you are under stress, are pregnant, are recovering from an illness, or if you are training regularly (i.e charity run).
Example: 180 lb male who is a regular exerciser and training for a marathon
180 lbs/2.2 = 82kg
82kg x 1.5 = 123 gm protein/day