Imagine this: after a long training session, you pop into the supermarket for a quick shop. Your energy reserves are depleted and you’re ravenous. On the shelf in front of you are low-fat quark, protein pudding and a trendy protein shake in eye-catching packaging. Which should you choose?
The sobering answer is: almost all of it serves its purpose. After all, the key to improving performance is not the product on the chilled shelf, but the training itself. “The key factor is always the training stimulus,” explains Dr Hans Braun, lecturer in sports nutrition at the German Sport University Cologne. Protein then supports the body’s adaptation and repair processes, such as muscle recovery or tissue regeneration.
In other words: your legs get stronger as a result of the kilometres you cycle. Protein simply helps your body to recover from the exertion and supports the physical adaptations.
Why protein is important in the first place
Protein performs numerous functions in the human body. Proteins are made up of amino acids, which serve as the building blocks for muscles, enzymes, hormones and components of the immune system. The body absorbs animal and plant proteins from food, breaks them down into amino acids and uses these to build new structures within the body.
Braun explains: “There is no protein in nature that is perfectly suited to the human body, which is why we combine the right amino acids from different sources.”
For most people, however, this is not a problem. Anyone who eats a varied diet and includes both plant-based and animal-based sources of protein will generally achieve a balanced amino acid profile without any difficulty.
On longer rides, carbohydrates are a priority
From a sporting perspective, reaching for a protein bar whilst out on a ride isn’t necessarily the best choice. During exercise, the body needs, above all, readily available energy. This is provided by carbohydrates.
They are quickly broken down into glucose and are available to the muscles as fuel. Whilst proteins and fats can also contribute to energy production, they take considerably longer to be utilised. Anyone who chooses a protein bar over a banana, an energy gel or a carbohydrate-rich bar whilst out and about risks an energy slump just when the exertion is increasing.
That does not mean, however, that protein is unimportant for endurance athletes. It is simply most important before and after exercise. Sports biologist Annette Schmidt from the University of the German Armed Forces in Munich also points out that an adequate protein intake can reduce muscle soreness after training.
The time window after training
Protein becomes particularly beneficial after a ride. In sports science, this is referred to as the ‘metabolic window’. This term refers to the period during which the body is particularly receptive to nutrients following exercise.
Exactly how long this window remains open is still a matter of scientific debate. However, there is a consensus that a protein-rich meal within the first few hours after training can be beneficial. Even more important than the exact timing, however, is your total protein intake throughout the day.
A practical example
Breakfast (around 7.30 am):
Porridge with yoghurt, nuts and fruit. This provides a combination of both carbohydrates and protein.
Whilst out on a ride:
A banana, a carbohydrate bar or a gel towards the end of the session. Protein doesn’t play a key role here.
After training (around 12.30 pm):
Quark with fruit, scrambled eggs or a cheese sandwich. If you’re in a hurry, a shake can also be a handy option.
Dinner:
A balanced meal containing pulses, fish, meat or other protein-rich foods.
Particularly after sessions undertaken with low carbohydrate stores – as is the case, for example, with the so-called ‘Train Low’ approach – protein intake should be carefully planned. In such situations, the muscles’ need for repair is increased.
How much protein do cyclists need?
Less than many advertising claims would have you believe.
The German Nutrition Society generally recommends that adults 0.8 grams of protein per kilogram of body weight per day, from the age of 65 1.0 grammes. For a person weighing 75 kilograms, this equates to around 60 grams of protein per day.
However, people who exercise regularly often end up consuming higher amounts without even realising it. Those who train more usually eat more as well. As a result, their protein intake often increases all by itself.
Typical areas include:
- Recreational cyclists: approximately 1.0 to 1.2 g/kg body weight
- Ambitious endurance athletes: approximately 1.2 to 1.6 g/kg
- Competitive athletes: up to around 2.0 g/kg
It is important to note that, according to the DGE, an increased requirement only arises when training for more than five hours a week. Furthermore, studies show that amounts in excess of around 1.6 grams per kilogram of body weight generally do not provide any further benefit for muscle growth.
Does eating more protein help you lose weight?
In cycling in particular, the ratio of power to body weight plays an important role. That is why many cyclists hope that by increasing their protein intake, they can lose weight without losing muscle mass.
In fact, some studies suggest that a higher-protein diet, when followed whilst maintaining a moderate calorie deficit, can help to preserve muscle mass more effectively whilst reducing body fat.
However, striking the right balance remains crucial. Anyone who cuts their calorie intake too drastically risks a drop in performance, longer recovery times, an increased susceptibility to infection and, in extreme cases, a relative energy deficit in sport (RED-S).
Do you need protein powder?
The short answer is: No.
Dr Christian Schneider from the Theresie Orthopaedic Centre emphasises that the human body can generally meet its protein requirements without any difficulty through a normal diet.
Powders and shakes may well be convenient, for example when you’re short of time after a workout. Physiologically, however, they make no fundamental difference compared with protein from quark, fish, eggs or pulses.
Product quality remains a key concern. Studies have shown that unregulated dietary supplements, in particular, may contain contaminants that are not declared on the packaging. Athletes should therefore choose reputable manufacturers and products that have been tested.
It’s also worth taking a look at the nutritional tables: quite a few ‘high-protein’ products contain hardly any more protein than traditional foods, yet cost significantly more and contain added sugar or other additives.
Practical advice for everyday life
- Up to two hours’ drive: Water and, if necessary, a banana are usually enough.
- For journeys of two hours or more: Consume carbohydrates in the form of energy bars, gels or fruit.
- Immediately after the exit: Combine carbohydrates and protein.
- In the evening after a day’s training: Eat a balanced diet and ensure you get enough protein.
- On days off: A normal, balanced diet is sufficient.
Can too much protein be harmful?
Concerns about possible kidney damage caused by a high protein intake have been the subject of debate for years. For healthy people, the current body of research largely allays these concerns. Even amounts significantly above the usual recommendations have not been shown in studies to have any significant negative effects on kidney or liver function.
Nevertheless, some experts advise caution regarding a consistently very high protein intake of more than two grams per kilogram of body weight. Anyone who already has kidney disease or is unsure should seek medical advice. It is also important to ensure adequate fluid intake, as metabolic by-products are excreted via the kidneys during protein breakdown.
Plant-based or animal-based?
It is perfectly possible to ensure an adequate protein intake without eating meat or fish. Lentils, beans, chickpeas, porridge and potatoes provide valuable protein and additional nutrients. However, those following a strictly plant-based diet should pay closer attention to combining different sources of protein. Classic combinations such as rice and beans complement each other perfectly in terms of their amino acid profiles.
Particularly important from the age of 50 onwards
Muscle mass naturally decreases with age. However, this process can be significantly slowed down.
For older cyclists, two factors are therefore particularly important: regular strength training and an adequate protein intake. Experts often recommend that older people with healthy kidneys consume between 20 and 40 grams of protein per main meal.
As is so often the case with training, consistency beats perfection. Anyone who combines strength training with a balanced diet over the long term creates the best conditions for mobility, stability and physical performance in later life.
The short version for your jersey pocket
- Strong legs are built through training, not through protein supplements alone.
- During a ride, carbohydrates are more important than protein.
- After exercise, protein helps with recovery.
- Specialist products aren’t essential, but they can be useful.
- From the age of 50 onwards, strength training and an adequate protein intake become even more important.
Tim Farin
Editor