If you are confused about how much protein a cyclist should consume, You are in the right place. The protein has suffered an irregular reputation in the course of the last decade, less than ten years ago the carbohydrate was considered the king and the protein was considered as a power source that could provide an unwanted volume.
All these data on the role of protein in weight gain and loss of weight has reduced the Importance of protein in cycling. The protein is essential for the muscle synthesis process, in a few words it is the driving force behind the adaptive benefits to exercise.
Recent research has shown that consume more proteins It can help you reduce weight, thanks to eliminating carbohydrate intake. Protein is an essential component in the diet, protein is crucial for recovery and it is possible that without it I can not make the most of your performance.
How much protein should you include in your diet?
Lto recommended protein intake According to the APA, it is 0,75g of protein per kilogram of body weight per day. However, for athletes who break their muscles and need to rebuild it is between 1.2 and 2.2 grams per kg of body weight. Especially if you are in an intensive training stage
In a stage of intensive training It will be worth looking at the higher end of the scale, if you want to lose weight you can use the days of recovery, when your carbohydrate needs are lower to decrease carbohydrate intake and increase protein.
This approach is called periodized nutrition, this will allow you to satisfy and guarantee an adequate recovery. No matter how much protein you choose to consume in your diet, remember to extend it.
Where should protein for cyclists come?
The protein It can come from a variety of sources, for some cyclists meat is the most common. However, vegetarians or vegans can find many really good sources, there are 19 grams within 100 grams of chickpea and 18 grams in three eggs. Everything can become more complicated when we look at the quality of proteins.
How are proteins made?
The proteins are composed of amino acids of which there is 22 in total, nine are essential histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan and valine
The essential amino acids They take this merit because the body can not create them by itself and they must be found in food. Some proteins derived from animals are not complete, meanwhile vegans and vegetarians have to work harder, soy and quinoa they have all the essential amino acids.
Benefits of protein in cyclists
Protein reduces caloric intake
Add a little more protein a meal or snack can make you consume fewer calories during the day, have a handful of nuts without salt with a piece of fruit can prevent you from eating snacks for anxiety. On the other hand add protein to a sandwich can help you to reduce appetite and increases a release of hormones that indicate feelings of fullness.
Many studies show that this effect reflects that a snack with a higher protein content can even be lower in calories and leads to a feeling of fullness.
Protein increases energy expenditure
You may have heard that the proteins increase the burning of calories, the research suggests that it does so through different mechanisms. First of all your body spends more calories to digest proteins unlike carbohydrates, therefore, if you want to maintain your current weight, reduce the carbohydrates by an 10 percent and increase the proteins by an 10 percent, the more constant calories you will have a weight loss without eating less.
Protein increases the metabolic rate of sleep
La protein nor only increases the amount of calories that are burned throughout the day, it has also been shown that increases your metabolic rate of sleepor. The idea of burning calories while you sleep seems crazy, but it really works. This is gained with an increase in protein, a small daily percentage enough to make a difference.
Protein improves body composition
Many cyclists seek climb a hill faster without losing a few pounds, studies have shown that increasing the percentage of calories coming from proteins at the same time reduces calories slightly, with a maximum reduction of 500 calories It quickly leads to a loss of fat compared to reducing calories.
Does protein make you gain weight?
The protein will not lead to an increase in size unless it is accompanied with many more calories. Cyclists have been compared to supermodels in search of a thin body, so much so that they tend to avoid weight training, believing that they will increase pounds of heavy muscles. However the Smart weight training can improve your power and stability and help you avoid injuries.