Protein for Cyclists: Everything You Need to Know (Ask a Cycling Coach 349)

[@donwinston]

The amount of protein needed is way less than what most people think (including "nutritionists"). Calories is by far the most important thing. Your body makes most amino acids. You don't need to eat them.

[@pano360]

Thanks to whey protein powder, I'm at about 1.9 g/kg - been told older folks should have higher requirements for this macro nutrient.

[@Appetite4Rose]

Almost 1 hour 40 Deep Dive 👍👍👍 I learned a lot from it and I’m eating a lot more protein now after finding I was quite deficient in it

[@Apex820]

I still think Amber could take Jonathan in a fight! 😆🥊

[@johngardner1898]

My "go tos" are egg whites, protein powders (whey and plant), and yogurts.

[@AnTeallach2011]

Bicycle. First.

[@trbeyond]

Can we get a cliff notes version of this for those who don’t have the time to listen to all of this?

[@TrainerRoad]

Its too complex of a topic!!! Shorter bits of information on our blog: www.trainerroad.com/blog/category/nutrition/

[@andreassiegenthaler9545]

Not so sure whether these extreme relative quantities of protein really are necessary (unless you are an infant or bodybuilder). Looking at the nutrition of the worlds best endurance athletes (i.e. Kenian marathon runners), their protein intake is at around 1g/kg (or lower)

[@TrainerRoad]

Thats a good example of an outlier example, where it totally may work for them, but our recommendations are based upon scientific research performed in controlled settings that are then peer reviewed by other scientists in the field, so we're going off what we know works for athletes, versus what one or two athletes *make work* for them. The research and studies we reference in this episode are all listed here! www.trainerroad.com/forum/t/protein-for-cyclists-vo2max-training-stress-and-more-ask-a-cycling-coach-349/68747

[@BlackTigerSVK]

If you mean Matt Fitzgeralds' "The Endurance Diet", which is BTW a great book, it is only one of those examples. I don't want to be as lean as those runners as I am never going to be, even if I had the same diet. What Coach Chad was trying to say was a lot broader picture taking into account many different types of riders through all of the age and sex groups(although there's not much research about female athletes).

[@TrainerRoad]

We mean actual scholarly research articles, check out the linked resources here if you want to dig into some studies! www.trainerroad.com/forum/t/protein-for-cyclists-vo2max-training-stress-and-more-ask-a-cycling-coach-349/68747

[@BlackTigerSVK]

I'm sorry for the misunderstanding. My comment was meant for Andreas. I always watch your videos and love Chad's deep dives BECAUSE they are all based on research papers.

[@andreassiegenthaler9545]

I really appreciate the way TR sticks to a evidence based approach to these questions. That’s why I love the podcast! Just be aware that many of your recommendations (not only nutritional, also concerning training methods in general) are based on studies that most often are observational cohort studies, some are retrospective and the very few prospective controlled studies have way too small sample sizes to allow for any conclusions. And unfortunately the “perfect study” is never going to be conducted in sports science, because it’s so difficult to get enough financial support (very much as opposed to the big pharma companies supporting medical studies).

[@Mystore123]

Hi I usually train 15 to 20 hours per week and now since am working, I found myself with only 8 to 10 hours per week sometimes less! 5 to 7 hours with only one gym session a week. The question is how can I maintain my fitness when I was tranning +15 hours per week?. I was thinking about heat tranning, which I do everytime I ride since I am crushed in time. And also now I ride only indoor. And where am from it's very hot and a lot of humidity.

[@TrainerRoad]

HI! 15 hours a week is *plenty of time to not only maintain fitness, but build it. Athletes with only a few hours a week build and maintain fitness as well, and the key is using a training plan (vie Plan Builder!) that makes sure you're checking all the boxes and covering all the energy systems needed in the time you've allotted for training - no extra heat necessary. In fact, it may hinder your performance by creating excess fatigue. More on heat training here: www.trainerroad.com/blog/science-of-getting-faster-heat-training-and-endurance-performance/ Keep it up!

[@scotthaviland1865]

erm... When did Quick Clips get to be 1h40m?

[@TrainerRoad]

This is a big 'ole deep dive!

[@colinberry276]

I think I’ve been under- consuming protein and have taken steps to increase to levels between 1.3-1.8g/kg, will it take time to adapt to that? I’ve been feeling a little extra fatigue during this time. Granted I understand that the body may take more energy to digest extra protein, so how long to adapt? Thanks.

[@TrainerRoad]

Everyone responds differently to nutrition and diet changes, and there's unfortunately no 'x' amount of time thats protocol for any adjustment. Sorry we dont have more insight!