Whether you're a sprinter, hill climber, commuter or leisure rider, cycling is an amazing sport for getting out into nature and working up a sweat. Of course, your nutrition needs to be up to speed, but while most of us know that carbohydrates are vital for fuelling rides, what about protein? HERMOSA explains all about the best protein for cyclists in this handy guide.
Do Cyclists Need Protein Supplements?
Protein is an essential macronutrient for all athletes, especially for cyclists constantly putting their muscles under stress. While the ideal protein intake for cyclists will depend on weight, training volume and goals, a general rule of thumb is 1.2-1.4 grams per kilogram of body weight. That means if you weigh 70 kg, you should aim for around 84-98 grams of protein per day. So how do you go about achieving that target?
Plenty of whole food sources of protein are perfect for cyclists. Lean meats such as chicken, turkey and fish are all great options, as are eggs. Dairy products like milk, yoghurt and cottage cheese are also solid choices. If you're vegan or vegetarian, tofu, legumes, nuts and seeds are perfect. Protein supplements can also help you to hit your daily goals and give your body a readily-available source of amino acids for recovery.
How Much Protein For Cyclists?
Protein needs can differ depending on the factors mentioned above and your cycling discipline of choice. Road cyclists, for example, tend to be out in the saddle for longer on endurance rides, so their protein needs are higher than mountain bikers, who typically head out on shorter but more intense rides. BMX and cyclocross riders fall somewhere in the middle. So the right amount of protein really depends on your riding habits.
Protein Timing For Cyclists
Protein timing is also super important for cyclists. Generally, it's best to consume protein before and most definitely after training and ideally throughout the day as part of a healthy and balanced diet. This will help to maximise muscle growth and repair. Some cyclists like to have a protein shake before their ride as part of breakfast or as a standalone drink. This can help to fuel your muscles and top up your glycogen stores.
Post-ride, your body is in dire need of amino acids to help repair damaged muscles. Protein recovery drinks for cyclists can again come in handy here. They'll help you to get vital nutrients onboard while you're out in the saddle before you get home for a more substantial meal to refuel and satisfy that appetite you've built up. Make sure you're getting in some quality protein within an hour or so of finishing your ride to feel the most benefit.
Is Whey Protein Good For Cyclists?
Whey protein comes from milk and is the most popular type of protein powder on the market. That's because whey protein is fast-acting, making it ideal for post-workout recovery. It's also high in branched-chain amino acids (BCAAs), which are essential for muscle growth and repair. Of course, you could call us biased (we definitely are!), but we're confident that we've created the very best whey protein for cyclists here at HERMOSA.
Why? Well, in every scoop of HERMOSA Whey Protein, you can expect 20g of super clean, premium whey protein that's sustainably sourced from grass-fed cows that hang out in the hills of the Lake District. But that's only half the story because it's the award-winning flavour of our premium Chocolate and Vanilla whey protein powders that make them the ultimate post-ride reward. You've never tasted whey protein for cycling this smooth and irresistible!
Is Plant Protein Good For Cyclists?
Plant protein is a great option for cyclists looking for an alternative to whey protein. Plant protein usually comes from a combination of plant-based sources such as peas, rice and hemp, and some people find it more easily digestible than whey protein. Plant protein is also lower in calories and fat and is often a more sustainable option. So guess what? We've got tasty and nutritious plant-based protein for cyclists covered too.
HERMOSA Vegan Protein also packs an impressive 20g of protein in every serving, except from a plant-based protein mix of pea and hemp. It's lactose-free, gluten-free and GMO-free but oh-so full of flavour. Sweetened using all-natural stevia (just like our whey), this is the best protein supplement for cyclists looking for a clean, ethical and downright delicious way to refuel.
Best Protein Powder For Cyclists
There's no one-size-fits-all answer regarding the best protein powder for cyclists. It all comes down to your personal preference and what works best for your body. If you're lactose intolerant or follow a vegan diet, then a vegan protein powder is the way to go. Otherwise, whey protein is a great option for most cyclists. The bottom line is if you can get enough protein in your diet to support your training and recovery, you'll be well on your way to reaching your cycling goals.
Who better to join you on your rides than HERMOSA? We've torn up the rulebook to create the best protein for cyclists (and every other athlete and fitness fanatic!), which not only gives you the finest quality protein around but is an absolute pleasure to drink. We're talking smooth, non-grainy protein drinks for cyclists that taste good enough to enjoy with a sprint finish or at a more leisurely Sunday pace! Either way, make sure you power up your pedalling with the best protein powder for cyclists from HERMOSA.Shop the HERMOSA collection today.