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 view of the mechanism: protein can be absorbed during sleep and can increase overnight synthesis after evening exercise. The practical use is narrower — close a real daily-protein gap rather than adding a shake by default.
For masters athletes, adequate total protein and distribution across meals matter. A bedtime feed is one possible delivery time, not a compulsory extra meal, and long-term evidence for a special pre-sleep effect in older adults remains limited.
EXPERT EVIDENCE
WHAT THE EXPERTS SAY
- Dr Michael OrmsbeeSports nutrition researcher, Florida State University
Pre-sleep protein can measurably increase overnight muscle protein synthesis after evening exercise. Whether that produces a meaningful cycling-recovery benefit depends on total intake; the direct professional-cycling trial found no added benefit in already well-supplied riders.
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.
Close a remaining protein gap after hard training
If the day is short of protein, use a modest portion of yoghurt, cottage cheese or a tolerated shake to close the calculated gap. Count it within daily energy intake and skip it if dinner already covers the target.
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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