Cycling Nutrition - Protein Drinks (Good or Bad)

Future 2050

I am presently in winter training and been researching regard the amounts of protein one should ensure they get. On reading it appears a cyclist doing winter training (ie. weights and strength training on bike) should get in the region of 100 - 120 g of protein. This seems to differ depending on where you read

Now obviously you will not make up this amount of protein in a normal diet. Are protein drinks such as whey drinks recommended. Any input would be much appreciated. Thanks

brianthebard

It would be easy enough to get 100g of protein per day from whole food sources, in fact I'd be pretty confident I get at least that (when eating right). Eggs, tuna, red meat/white meat and milk are good sources of complete proteins and a serving of each during the day should get you to 100g or more. Whey is a good supplement if you want to use it, but can be pretty expensive if you buy it in a shop (esp. a bike shop I bet). Depending on your weight, height and strength training, you might want more than 100g of protein per day. You should also keep in mind your fat and carb intake and make sure you get the right balance of macronutrients to properly train and recover.

blorg

Anything I have read has suggested that protein supplements are absolutely unnecessary for cyclists. See here for an example. I have been told the same by a doctor as well BTW; in their opinion most modern diets had too much protein as it is.

Eat a healthy balanced diet and train appropriately.

I've certainly never taken any and I don't even have a lot of meat in my diet.

What stage are you are right now with your cycling?

wotdef

I was involved in powerlifting for 10 years and consumed a lot of protein but this would be mainly for strength and repair of muscle tissue. A normal cyclist would not need massive amounts of protein due to the nature of the sport. Complex carbs are your best friend. Although if you intend on becoming a sprinter then you would certainly need to up your protein intake. I am not a nutritionalist, this is just my knowledge from competing at different sports for over 25 years.

Bambaata

cant beat the old chocolate milk after a 3 hour spin ;-)

biomed32

i agree with blorg on this one in that a sufficiant level of protein can be gained from a good well balanced diet with no imput of suppliments.

a friend of mine used protein suplements a long time ago and in the end found them to be a waste of hard earned cash that could have been used for better things ie a better bike!!!:D

redmaxi

OK so protein drinks are a waste of time, provided you've a good balanced diet of course.
Now what about the other one - carbs. What's the recommended daily dose of carbohydrate for the 'average' cyclist.
Do ye use carb powder drinks on or before a good long ride ?.
And load up on carbs for two days before a race/sportif ?

Diarmuid

Surely any figures give should be per kg of bodyweight? Someone who is 60kg does not have the same protein/carb requirement as a 90kg person.
EDIT: I'm 62kgs and I average about 80g protein and 250g carb per day. No idea where that leaves me !

redmaxi

From blorgs informative attachment, quote:

• Strength - 1.6-1.7 grams of dietary protein per kg of bodyweight
• Endurance - 1.2-1.4 grams of dietary protein per kg of bodyweight

The average 70 kg (154 pound) cyclist will need from 80 to 100 grams of protein per day.

Ryaner

You should be basing protein requirements on lean body mass. A 90kg cyclist with 20% body fat requires the same amount of protein as a 78kg cyclist with 10% body fat.

blorg

Regarding carbohydrate I eat a lot but again from my diet rather than supplements, mostly pasta.

I have used carbs in the drink for long multi-day cycles like the Tour of Ireland where it is a struggle to consume enough solid food on the bike to keep going. Very useful in that scenario. Have also used sports drinks racing. Not off the bike though, I will go for solid food there.

I don't carbo load myself. I have heard it is only effective once or twice a year, more than that and your body adapts. I do have a carb-rich diet anyway. I tend to eat a little more the night before a big cycle but nothing excessive.

Ryaner

The yolks, while the nicest part, and the part with the most fat. I'm sure everyone has seen the Rocky scene where he eats raw eggs, but most body builder diets or those with proper macro nutrient ratios actually cut out the majority of egg yolks. I had a meal with 4 egg whites, 1 full egg, 200g of Salmon and some core while following one of these a few years back (pre cycling)

Luckily cycling doesn't require anything close to these levels of macro nutrition, even at pro level from what I'm read once you maintain a healthy level of carb replacement.

Noodles5

http://www.maximuscle.ie/maximilk

Check this out Future 2050... easier than carrying around some chicken fillets or boiled eggs!! :rolleyes:... plus they taste awesome..

check out their Viper range, for recovery and energy, theres another type of protein drink in the viper range but the maxi milk is nicer!

jimshady101

Noodles5 wrote: »

http://www.maximuscle.ie/maximilk

Check this out Future 2050... easier than carrying around some chicken fillets or boiled eggs!! :rolleyes:... plus they taste awesome..

check out their Viper range, for recovery and energy, theres another type of protein drink in the viper range but the maxi milk is nicer!

We're in the supplements business and deal with alot of brands. IMO Maximuscle is a bit over rated and over priced. A far better, and cheaper alternative would be Reflex Whey Refresh which contains 40grams of protein isolate per bottle which is the purest and best form of protein around!

Maximilk only has 33.1grams of protein and uses Protein Concentrate which is cheaper form of protein.

The primary difference between isolate and concentrate is that the isolate is more pure. In other words, isolate contains more protein with less fat and lactose per serving. Based on whose figures you go by, whey isolate usually contains between 90-94% protein while whey concentrate has a protein ratio of 70-85%.

alfalad

jimshady101 wrote: »

A far better, and cheaper alternative would be Reflex Whey Refresh which contains 40grams of protein isolate per bottle which is the purest and best form of protein around!

Would that Reflex Whey Refresh but a good alternative to Viper?

jimshady101

Viper is classed as a pre-workout supplement. Generally taken before training to give you a bit of a boost. Whey Refresh is generally taken during or post workout.

The ingredients for Viper are below:

Per 30g (1 scoop)

Energy 116kcal/483 kJ
Protein (from BCAAs*) 2.13g
Magnesium 9mg
Carbohydrate 26.5g
Calcium 42mg
Fats 0.12g
Potassium 53mg
Chloride 221mg

Electrolytes and BCAAs:
Total Leucine* 288mg*
Taurine 75mg
Total Isoleucine* 216mg*
Total Valine* 210mg*

Broken down there is very little protein in it, the only protein is from BCAA's. Branch Chain Amino Acids are the "Building Blocks" of the body. They make up 35% of your muscle mass and must be present for molecular growth and development to take place.
A higher concentartio of BCAA's can be found in regular whey protein.

Taurine is stimulus, which is also found in red bull, it's gives you a feeling of well being and makes you feel energised.

Magnesium, a mineral, is used in building bones, manufacturing proteins, releasing energy from muscle storage, and regulating body temperature.

Potassium, a mineral, assists in muscle contraction and in maintaining fluid and electrolyte balance in body cells. Potassium is also important in sending nerve impulses as well as releasing energy from protein, fat, and carbohydrates during metabolism.

Chloride, along with potassium and sodium, is an electrolyte. An electrolyte is a mineral that dissolves in water and carries an electrical charge.

brianthebard

lol at the shillage in this thread....

Future 2050

Thanks all thats a great help much appreciated. I am presently doing winter strength training and find the whey protein concentrate/isolate great. I do have a shake before and straight after weights in the gym to maximise productivity in the gym. The two shakes before provides an extra 40-50g of protein which helps repair muscle and grow quickly. It seems to be working. I ONLY USE WHEN IN GYM NOT ANY OTHER DAYS.

Would anyone recommmend not to do this for any reason let me know.