Endurance cyclists need 1.6-2.0 g/kg/day — higher than the general population guideline — because training damages muscle and because older cyclists (40+) are protein-resistant. Even distribution matters: four 30g meals stimulate more synthesis than two 60g meals. A post-ride protein dose of 25-40g within 30-60 minutes exploits the insulin-sensitivity window alongside carbohydrate. For masters cyclists this is one of the highest-leverage nutritional changes.
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