Protein for Cyclists: How Much Do You Need?
Cyclists generally need 1.2-1.7 g of protein per kg of body weight per day, with the higher end suiting those doing intense interval or hill training. A 70 kg (154 lb) cyclist…
Calculate Your Protein IntakeCycling is low-impact but high-volume, and repeated hard efforts still damage muscle that protein rebuilds. Riders who train twice a day, race stage events, or restrict calories to hit a power-to-weight target need protein at the upper end to protect lean mass.
Fuel long rides mainly with carbohydrate, then combine carbs and protein immediately after to refill glycogen and begin recovery. On big back-to-back training days, a protein feed before bed can further support overnight repair.
- Daily target: 1.2-1.7 g/kg
- Twice-a-day or stage racing: aim higher
- Refuel with carbs plus 20-30 g protein after long rides
- Guard lean mass when chasing power-to-weight
Quick Reference
- General health (sedentary): 0.8–1.0 g/kg body weight
- Weight loss: 1.6–2.2 g/kg to preserve muscle in a deficit
- Muscle gain: 1.8–2.5 g/kg depending on training experience
- Athletic performance: 2.0–3.1 g/kg
- Spread intake across 4–5 meals of 25–40g each for best results
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Frequently Asked Questions
Yes. Adults over 60 typically need more protein than younger adults — often 1.2g to 1.6g per kilogram of body weight — to help offset age-related muscle loss (sarcopenia) and maintain strength and bone health.