Protein is a vital part of our diet. Consuming good quality protein regularly has so many great benefits for our muscles and for cycling, but it’s important to make sure you’re getting it right.
Lovely proteins are essential building blocks for a stronger you. They aid muscle recovery, tissue growth and the transportation of signals around the body through your hormones.
Protein sources can contain up to 20 different amino acids, which help our bodies to put them to good use. Nine of these are ‘essential’, they can’t be produced naturally by the body and those that contain all nine are called ‘complete proteins’.
Eggs are a complete protein – in fact they contain a stonking 18 amino acids, and all of the essential ones too. However, just knowing how good they are for you isn’t enough, you need to know how and when to consume them. Here are some of the mistakes to avoid…
Forgetting your Post-workout Protein
The essential post-workout food groups are carbohydrates and proteins. It’s crucial to get a blend of both within roughly 60 mins of a training session, or cycle.
The amino acids that are found in protein help with muscle recovery and mending any damaged fibres, however the carbohydrates are what helps transport them around the body.
For an average woman, it’s advised that you consume roughly 12g – 15g of protein after a workout. Too much protein, like anything, is bad for you and in this case, excess protein will get stored as fat.
Low-fat chocolate milk is a favourite snack beverage after a workout – it contains a good blend of both carbs and protein. Boiled eggs to snack on in the car ride home are also ideal.