Importance of protein in cycling and endurance sport

The word protein is thrown about a lot in sport, fat loss and most nutritional topics to be honest, there Is a wide array of foods that can fulfil your daily quota of protein. BUT sometimes it’s nice to get a snapshot of why we need it and an easy recipe that will enable you increase your daily intake!

How much do we need?

If looking at daily amounts as active individuals we should be having anything between 1.6-2.2g/kg/bodyweight per day. The more active you are the higher I would go on that scale and likewise if you’re on the journey of fat loss.

This is because protein aids in the recovery of muscle and cells within our body and in the preservation of lean muscle mass when in a calorie deficit (which is needed in fat loss)

How often do we need it?

We should be aiming to have protein every 3-4 hours. This is because we have something called a net protein balance. Eating protein makes it positive, not having any for a while makes it negative and will impair our recovery.

How much per serving?

We should aim for at least 0.3g/kg/bodyweight per serving to sufficiently stimulate muscle protein synthesis (the driving force behind making a positive protein balance, leading to that recovery process).

It should be noted the older you are the harder this can be to stimulate and it has been seen amounts of 40g protein per sitting is a lot more beneficial to those over 50 years of age.

Smoky Turkey Mince Chilli

Ingredients (serves 4);

  • 500g 2% Turkey Mince
  • 2 cloves garlic
  • 2 tins chopped tomatoes
  • 1 tin Kidney beans in water
  • 1 Onion
  • 1tbsp Olive oil & tomato puree
  • 2tbsp Worchester Sauce
  • 1tsp chilli & smoked paprika and dried basil
  • Salt & Pepper

HEAT oil

CRUSH garlic and chuck in oil

CHOP onion and add to oil and garlic

HEAT till golden

ADD turkey mince heat till mostly cooked through

ADD remaining ingredients

BRING to a simmer and leave to reduce ~20mins


SERVE with rice – use cauliflower rice if you need a low carb option

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