How much protein per day do you need?

You already know what collapse and recovery feel like: muscle soreness, pain, and fatigue. “Without enough post-ride protein, recovery will suffer,” says Antonucci, who is also the author of High performance nutrition for Masters athletes.

While carbohydrates replenish your body with energy after a ride, “protein helps our bodies repair muscle damage and maximize what sports nutritionists call ‘muscle protein synthesis,'” she adds. That is, the way your body uses the protein in food to build muscle.

Protein doesn’t just support muscle building. You also need it for healthy bones, efficient metabolism, reduced risk of high blood pressure, and simply keeping you satisfied after a meal. In other words, this macronutrient not only supports athletic performance, but also your daily life and health.

So how much protein per day do you need to reap these benefits? Do you need more after training to support your recovery and performance? We asked the experts to break it down so you can get enough macronutrient to rebuild your muscles.

How much protein do you need as a cyclist?

According to the Institute of Medicine, the recommended daily allowance (RDA) for protein is about 0.36 grams per pound of body weight. However, when age and training are taken into account, this recommendation is only a minimum.

The acceptable macronutrient distribution range for protein is 10 to 35 percent of total daily calories, according to the USDA. The USDA typically uses a daily calorie count of 2,000 as a primary example, meaning a person should aim for 200 to 700 protein calories per day, or about 50 to 175 grams.

However, this is clearly a wide range and therefore a rough estimate of what a cyclist needs to eat every day.

Those who are more active also need more protein. According to the International Association of Athletics Federations, athletes should consume 0.7 to 1.1 grams of protein per pound of body weight to maintain muscle mass. This recommendation applies to both strength and endurance athletes. However, in times of more frequent and intensive training, the upper range applies.

Athletes aren’t the only demographic that needs more of the muscle-supporting macronutrient – older adults can also benefit from higher intakes. The average person begins to lose muscle mass around age 30. Therefore, even non-active individuals should consider increasing their protein intake as they age, as studies have shown that consuming more protein along with strength training can counteract age-related damage. associated muscle loss.

Actually a 2022 Nutrients The article suggested that to maintain muscle mass, older adults should focus on a total daily protein intake of 0.7 to 0.8 grams per pound of body weight (or 1.6 to 1.8 grams per kilogram) per day. However, here too there are large fluctuations that depend on how active you are each day.

“It used to be that you lost strength and muscle as you got older,” says Antonucci. “Well, that’s all wrong. (Now we know): If we continue to train and consume enough protein, which, as it turns out, is more than previously thought, we have the potential to maintain high percentages of muscle mass as well as strength and power.”

Fortunately, the USDA has an easy-to-use online Reference Dietary Intake Calculator to help you determine your specific protein (and other nutrient) needs. At this point, the calculator will ask about your age and exercise habits.

How should you time your protein intake to get the most benefit?

The longer and more intense a ride, the more protein you need afterward to optimize recovery—and you should aim to consume that protein about 30 minutes to two hours after pedaling, says Newport. During this period you should consume around 30 grams of protein (along with carbohydrates!).

While it’s important to consume protein shortly after exercise to promote recovery and rebuild muscle, consuming protein throughout the day is still important. According to the USDA, we should aim for about 25 to 30 grams at each meal.

One more thing: you may want to increase your protein intake in the morning. A 2021 study published in Limits in nutrition found that consuming protein in the morning was more beneficial for muscle mass in older adults than consuming protein later in the day or in the evening. The researchers suspected that metabolism might make better use of protein throughout the day. Plus, prioritizing proteins at the start of the day will help ensure you meet your overall daily goals.

What are the best protein sources to meet your needs?

All of these numbers about protein are only useful if we can convert them into meals we want to eat. While you can turn to animal products like turkey, chicken, beef, pork, or fish to fill you up, there are also vegetarian and vegan protein options like beans, legumes, and combinations of plant foods and grains (like rice). and beans, which provide all the essential amino acids you need to make a complete protein).

Today, many experts say that it is possible to get enough protein without having to eat animal products. In fact, a 2019 study by the Physicians Committee for Responsible Medicine was published in the journal Nutrients found that plant-based proteins may be better for athletes because they also contain fiber and complex carbohydrates that help replenish glycogen stores, which gives your muscles energy for cycling.

If you’re aiming for about 25 to 30 grams of protein per meal, Newport recommends a protein smoothie made with Greek yogurt (16 grams of protein per container) and protein powder (about 25 grams of protein per scoop), as well as your favorite flavorful ingredients such as bananas, vegetables, berries and/or nut butter.

Overnight oats are another option, says Antonucci. One cup of oatmeal contains about 11 grams of protein, plus the addition of nuts like almonds (5 grams of protein per ¼ cup cut) or peanut butter (7 grams of protein per two tablespoons) and chia seeds (5 grams of protein per ounce). , and milk (4 grams of protein per ½ cup) can also help you get enough macronutrients.

To count your daily protein intake, you can use apps like MyMacros or the USDA List of Protein Foods. However, Antonucci says you shouldn’t get upset about it. Instead, look at the bigger picture and make sure you’re getting a serving of protein with every meal and snack.