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.
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|