#27 CHICKEN

We all know that cyclists need to watch their protein intake. But how much? And when do you need it most?

Protein is a hot topic in performance nutrition and we have looked at it before in this column, but the focus for this piece is an update in the light of emerging evidence on daily recommendations for individuals and how that’s broken down in your day.

TOTAL

Our total daily intake of protein is completely dependent on our goal with heavy training loads, strength/ power focus and the aim of fat loss all requiring larger amounts – including the nongoal but age-related intake for over 50s. • Low training volume/ Casual rider = 1.6-1.8g/kg/bodyweight a day • High training volume/Fat loss/>50 years = 2-2.5g/kg/ bodyweight a day • Gaining of muscle = 2.4-3.4g/kg/ bodyweight a day

FREQUENCY

We should aim to have protein every three to four hours to stimulate muscle protein synthesis, which is the function of repair, recovery and preservation of muscle. This probably means for most of you your three normal meals a day and one or two snacks, depending how long you’re awake for.

If you’re out for a big day on the bike, though, whether it’s just a training ride or part of a multi-day event, I would suggest taking a protein bar or protein gel with you on the bike to make sure you’re still hitting that 3-4 hour frequency as this will ensure you’re recovering quicker after that session too.

POST WORKOUT

How important is our post-workout window? Well, you definitely don’t need to be rushing to get any postworkout protein! Research shows that it’s the three to four-hour frequency and total daily amount that’s more important when looking at 24 hours, rather than that specific rush to get a protein shake. So, if you ate one hour before a one-hour hard turbo session with adequate protein then you don’t really need to eat for another one-to-two hours after so you can take your time.

HOW MUCH AT EACH MEAL?

The recommendation each meal is between 0.30.4g/kg/bodyweight, though you may end up having more frequent feed times to hit your total daily amount. The first protein intake after training should be 0.5g/kg/bodyweight.

If your goal is fat loss then that protein target comes first, then you work out your carbohydrate and fat targets afterwards to give you a total daily intake that will ensure you’re still in a calorie deficit.

AIM TO HAVE PROTEIN EVERY 3 4 HOURS TO STIMULATE MUSCLE PROTEIN SYNTHESIS