WHO THIS IS FOR
IS THIS YOU?
The cyclist who focuses on carbs and ignores protein
You eat plenty of pasta and gels but rarely think about protein — and recovery feels slower than it should.
The masters rider losing muscle
You are over 40 and noticing that power retention is getting harder despite consistent training.
THE ROADMAN VIEW
The Roadman view
The cycling world has a carbohydrate obsession, and rightly so — carbs are the fuel. But protein is the builder, and most serious amateurs under-eat it. The typical number Anthony sees from riders who track their food sits at 1.0–1.2g/kg, which is fine for a sedentary person and too low for someone doing four to six hours a week on the bike.
Dr Michael Ormsbee's research on nighttime protein changed Anthony's own habits. Taking 30–40g of casein or Greek yoghurt before sleep is not a bodybuilding trick — it is a recovery lever that the cycling world was slow to adopt. The protein extends the synthesis window overnight instead of letting your muscles sit in repair limbo while your stomach is empty for eight hours.
For masters athletes, the conversation is even more pointed. Muscle anabolic resistance after 40 means you need more protein per meal to get the same muscle-building response you got at 25. Eating the same amount you did a decade ago, distributed the same way, produces less adaptation. The fix is simple: more at each sitting, one more sitting per day, and a hit before sleep.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Michael OrmsbeeSports nutrition researcher, Florida State University
Nighttime protein intake — specifically 30–40g of a slow-digesting source like casein before sleep — measurably improves overnight muscle protein synthesis compared to going to bed without it. For cyclists training hard on consecutive days, this is a meaningful recovery difference.
Hear it: Bedtime Protein for Cycling Recovery | Roadman Cycling Podcast - Dr Sam ImpeyWorld Tour nutritionist
World Tour riders are guided to 1.8–2.2g/kg of protein during training blocks, with distribution across the day prioritised over total daily intake alone. An athlete who hits 2g/kg but eats it all at dinner misses the stimulus that comes from feeding muscle regularly throughout the day.
Hear it: Eating for Race Weight: Cycling Nutrition with a World Tour Coach
PRACTICAL APPLICATION
DO THIS WEEK
Calculate your daily target
Multiply your bodyweight in kg by 1.8 as a starting point. A 75kg rider targets 135g/day. Divide across four meals — roughly 30–35g per sitting. Use a food diary for a week to see where you actually land; most riders are surprised how short they fall.
Anchor each meal with a protein source
Breakfast: eggs, Greek yoghurt, or cottage cheese. Lunch: chicken, fish, or legumes. Post-ride: a shake or high-protein snack. Dinner: a palm-sized serving of animal protein or equivalent plant sources. Each meal should deliver 25–40g.
Add a bedtime protein hit on hard training days
200g of Greek yoghurt, 150g of cottage cheese, or a casein shake before sleep delivers 30–40g of slow-release protein and extends the overnight repair window. This one change alone moves the needle for riders who currently eat nothing after dinner.
COMMON MISTAKES
WHAT CYCLISTS GET WRONG
MISTAKEHitting a 1.0g/kg protein target because it matches general health guidelines.
FIXEndurance athletes need nearly twice the general recommendation. Double your target and track a few days to confirm you are hitting it.
MISTAKEEating most protein at dinner and little throughout the day.
FIXMuscle protein synthesis is driven by individual meal doses, not daily total alone. Spread 25–40g across each of three to four meals.
MISTAKERelying on carb-heavy recovery foods with no protein component.
FIXA banana and an energy bar after a ride covers carbohydrate but does nothing for muscle repair. Add a protein source — a shake, eggs, or Greek yoghurt — to every post-ride snack.
FAQ
FREQUENTLY ASKED QUESTIONS
Can I get enough protein as a plant-based cyclist?
Will eating more protein make me gain weight?
Is whey protein better than food for cyclists?
How much protein is too much for a cyclist?
Does protein timing around rides matter?
Do masters cyclists really need more protein than younger riders?
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