Protein supplements for cyclists?

dan krause said:

I see elsewhere on this forum a discussion of protein supplements? It says that 50 gms of protein 5x day is not uncommon for cyclists. Is this true. I am a lifelong weightlifter and 20 year cyclist. I have always heard that these were not beneficial to runners how would protein in this amount benefit a cyclist? Thanks

50g/5x/day is uncommon for the cyclists I associate myself with. A more reasonable figure I'm aware of is in the neighborhood of 1g/lb. of lean bodyweight/day to .8/lb.-LBW if the cyclist is building their base with regular long rides (2hrs +) that will breakdown leg muscle proteins.

Protein requirements for endurance cycling are generally quite small, often in the region of 1 to 1.5 g of protein per kg body mass per day. However, for riders doing events such as the TdF the protein requirements are higher and, are indeed the highest required for any sport of around 2 g/kg body mass per day.

Unless you eat a bizarre diet (e.g. a fruitarian, or something very restrictive such as only carb-energy drinks) then it would be unlikely that you would not meet your protein requirements. Even vegetarians have, in general, no problems meeting the upper requirements. Thus supplemental protein is not required (in general).

Of much greater concern is being able to consume sufficient carbohydrate to fuel your exercise.

Ric