Just imagine: that gruelling, hours-long cycle ride is drawing to a close, and the final few metres take you past the supermarket. Your legs are exhausted, and so is your stomach. Something to eat would be nice. You glance at the chilled display: there’s a high-protein pudding next to the low-fat quark. Next to that is a stylishly designed protein shake. Which one is the right choice?
The honest answer: it doesn’t really matter. Because, according to research, what is heavily promoted in the world of sports nutrition is rarely necessary. “The key factor is always the training stimulus,” says Dr Hans Braun, lecturer in sports nutrition at the German Sport University in Cologne. According to this, additional protein intake helps, at most, to support the body’s adaptation processes. Braun refers here to recovery processes that take place after training, or the building of muscle tissue. So this means: your legs don’t get strong from protein pudding, but from the kilometres you’ve cycled. The protein then helps with repair and adaptation.
Cycling Etiquette: Proteins
- Training makes your legs strong, not custard. Protein helps with recovery – but it’s no substitute for running.
- On your bike: carbohydrates. Protein bars don’t belong in your jersey pocket – they belong in the kitchen.
- After your ride: protein. Quark, cheese, pulses – within one to two hours of finishing your ride.
- Nobody needs specialised products. But they don’t do any harm either – as long as the quality and quantity are right. Stay well clear of unknown products found online.
- From the age of 50: protein plus strength training. Muscle loss isn’t inevitable. Consistency is key.
To understand why protein is still important, it helps to take a brief look at biochemistry. The human body needs a variety of amino acids to function – these are the building blocks of proteins. They are the building material of our cells: for our muscles, but also for immune functions, enzymes and hormones. The body breaks down animal and plant proteins, releases amino acids and uses them for its own building processes, explains Braun: “There is no protein in nature that is a perfect match for the human body, which is why we obtain the right amino acids from a variety of sources.”
What sounds complicated is usually not a problem if you follow a normal, varied diet. According to the experts, a mixed diet containing plenty of plant- and animal-based sources offers a good ‘profile’ – in other words, the right mix of amino acids.
On the bike: Carbohydrates
However, anyone who reaches for a protein bar on a longer ride isn’t doing themselves any favours. The reason: whilst out and about, the body needs energy that’s readily available. Carbohydrates provide this. They’re converted into glucose in the body and supplied directly to the muscles as fuel. The conversion of proteins – and, incidentally, fats too – takes significantly longer in the liver. Anyone who reaches for a protein bar at the 60-kilometre mark instead of a gel or a banana risks running out of energy just when it matters most: on the next climb, or during that final hour battling the wind.
That doesn’t mean that protein isn’t important for endurance athletes. But it’s particularly useful before and after exercise – not during it. “However, adding protein to the diet can help reduce muscle soreness, even in endurance athletes,” says sports biologist Annette Schmidt from the University of the German Armed Forces in Munich.
The metabolic window
Protein becomes important after training: sports science refers to the ‘metabolic window’ – a phase following exercise during which the body is particularly receptive to nutrients. The exact duration of this window is still a matter of debate in research. What is clear is that: A protein-rich meal within about two hours of training is good practice. However, what’s more important is your total protein intake throughout the day. The German Nutrition Society (DGE) generally recommends 0.8 grams per kilogram of body weight per day (1.0 grams for those aged 65 and over). For a person weighing 75 kilograms, that amounts to 60 grams – contained, for example, in 200 grams of low-fat quark, a portion of lentils and a piece of cheese.
According to scientists, people who exercise regularly consume more protein anyway, as those who are physically active tend to eat more. And that often means more protein as well. Active amateur cyclists can easily reach 1.2 grams per kilogramme, whilst very active people or competitive athletes can reach 1.5 to 2 grams – without any special protein powders at all. Important: According to the DGE’s position paper, an increased requirement only applies if you train for more than five hours a week. Below that, a normal diet is sufficient – and, according to experts, the actual daily protein intake of most Germans is already higher than that anyway. The average German therefore doesn’t need any extra protein at all. Furthermore, studies have shown that at doses above 1.6 grams per kilogram of body weight per day, no further increase in lean body mass could be detected – so, in the long term, higher amounts are unlikely to offer any additional benefit for muscle building. A 2020 DGE position paper also states: “One-sided or incorrect recommendations that are not supported by scientific evidence often circulate, particularly in the popular press and on commercially oriented websites.”
Can protein help with weight loss?
This is a question that preoccupies many cyclists – particularly those working on their watts-per-kilogram ratio, i.e. those who want to lose weight without losing performance. Sports biologist Schmidt refers to individual studies which show: “An increased protein intake combined with an energy-restricted diet may potentially contribute to an increase in skeletal muscle mass and a reduction in body weight.” In other words, cyclists who maintain a moderate calorie deficit whilst consuming sufficient protein are more likely to preserve muscle mass. This is relevant for cyclists who want to shed a few winter kilos in the spring – but not their leg muscles. However, anyone who takes too aggressive an approach risks problems such as overexertion, immune deficiency and, in the worst case, RED-S (Relative Energy Deficit Syndrome).
Sports medicine specialist Dr Christian Schneider from the Theresie Orthopaedic Centre says that, in principle, people do not need powders or shakes at all to supplement their protein intake. The Apotheken Umschau magazine has examined the issue in depth and highlights an additional risk: protein powders available online may contain ingredients that are harmful to health and are not listed on the packaging. “Dietary supplements must contain exactly what is stated on the label,” warns Schneider. Studies have detected contamination with steroids or elevated concentrations of potentially toxic components such as molybdenum and chromium. Anyone using protein powders should therefore ensure they are of certified quality and avoid unknown products bought online.
And here’s another point that many people overlook: some ‘high-protein’ products don’t actually contain significantly more protein than ordinary foods. For example, 100 grams of a ‘high-protein’ quark-yoghurt spread contains around ten grams of protein – ordinary low-fat quark contains twelve grams and costs less than half the price. What’s more, products that are supposed to taste of vanilla or chocolate often contain loads of sugar. Some protein shakes can easily contain 1,200 calories and up to 23 grams of sugar per measuring spoon.
Pros and cons
That said, there’s nothing wrong with protein products, provided their quality has been checked. Especially when you’re in a rush after a ride (children, work, the usual daily routine), a ready-made shake can be convenient. It makes no difference to the body whether the protein comes from powder, fish or soya beans. It’s no better than real food, but it’s not any worse either – as long as you keep an eye on your energy intake. That said, natural foods usually provide more nutrients, fewer additives and less sugar than sweet protein shakes or ‘high-protein’ spreads. For a long time, there was debate over whether a very high protein intake damages the kidneys. Current research largely gives the all-clear on this – at least for healthy people. The DGE position paper (2020) states: “There is no scientific link between increased protein intake in people who exercise and any resulting health risks.” A small study by sports scientist Jose Antonio and colleagues involving healthy, fit adults who consumed 2.5 to 3.3 grams of protein per kilogram of body weight per day showed that even at these levels, there were no adverse effects on blood lipid levels, kidney function or liver function.
However, not all experts take such a relaxed view. Sports scientist Ingo Froböse from the German Sport University Cologne warns against consuming more than two grams per kilogram over a prolonged period – the breakdown of proteins and the resulting by-products could put a strain on the liver or kidneys. The truth probably lies somewhere in between: according to the available research, a higher intake appears to be safe for healthy kidneys. If you’re unsure, have your kidney function checked by a doctor – this provides a more reliable picture than any self-test. If you already have kidney damage, experts advise having the effects of increased protein intake assessed by a doctor. As a general rule, drink plenty of fluids. When protein is broken down, urea is produced, which must be excreted via the kidneys. If you replenish your fluid levels after a ride, you’ll be on the safe side.
Plant-based or animal-based – which is better?
It is often assumed that an adequate protein intake can only be achieved by eating meat or fish. This is not entirely true. Pulses such as lentils, beans and chickpeas are excellent sources of protein and also contain carbohydrates, minerals and fibre. Oatmeal – which is already a staple of many cyclists’ breakfasts – and potatoes also help to boost your protein intake. However, if you avoid animal products entirely, you’ll need to plan a little more carefully. The body needs a variety of amino acids – and whilst this is more difficult to ensure with a purely plant-based diet, it is certainly achievable if you combine foods carefully. A classic example: rice and beans complement each other perfectly in terms of their amino acid profiles. Anyone aged 50 or over who cycles regularly has an additional reason to pay closer attention to their protein intake. After all, declining muscle mass is not an inevitable consequence of ageing – but it is a real concern.
Without sufficient muscle strength, mobility is lost and the risk of falls increases. The good news is that anyone can take steps to counteract this. The experts’ recommendation is that older people with healthy kidneys should consume 20 to 40 grams of protein per main meal, in line with current guidelines. And protein-rich food is essential, particularly after strength training – which is recommended for cyclists as a supplement anyway (keyword: bone density!). According to sports scientist Jürgen Gießing, one thing is crucial above all else: regularity. “For example, it’s simply not good enough to train in the summer and then give it a miss in the winter because of the weather.” For cyclists over 50, this means that cycling alone is not enough. Supplementary strength training plus a conscious intake of protein are the key to keeping your legs strong and your body stable.