How Much Protein Does My Body Need?

How Much Protein Does My Body Need?

If you are wondering how much protein your body needs after a long bike ride, this is how you can calculate the amount you need.

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You need a certain amount of protein every day in relation to your body weight, the intensity of training, and your body composition targets.

You need a certain amount of protein every day and this is in relation to your body weight, the number of your daily training sessions, and your body composition targets.

For most people 2.2g of protein per kilo of body weight is a good level as long as you are exercising almost every day for about an hour. If you train less, you can get away with eating less. You could try 1.5-1.8g/kg.

For cutting fat you should stick to 2g/kg. For exercising  intensively and cutting fat, increase your protein intake to 3g/kg, which has been proven to prevent over-training syndrome in competitive cyclists.

Following your bike ride, you should consume 0.4g/kg along with some sugars straight after you end training. Many endurance athletes feel better if they take some protein during training as part of liquid recovery shake.

Body weight Protein needed at 2.2g/kg This is about the same as
80kg 176g 4 egg whites, 2 chicken breasts, 1 tuna steak
90kg 198g 5 egg whites, 2 chicken breasts, 2 tuna steaks
100kg 220g 5 egg whites, 3 chicken breasts, 2 tuna steaks
110kg 242g 6 egg whites, 3 chicken breasts, 2 tuna steaks

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Written by Jenny Nickelson

Jenny Nickelson has been a sports enthusiast since childhood. Because of her deep love to water, she started training swimming in early years. Today she swears on variety and does it all: from swimming, running and cycling to fitness, skiing, dancing and mountaineering.

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