Which whey protein should I take when cycling and why?

Top-level athletes have fully grasped the importance of supplementation. Among cyclists, this awareness has also reached the amateur public. But with so many high-protein supplements on the market, it's hard to choose a protein powder.

To save you a lot of research, we can already tell you that whey protein seems to be the best candidate. Of course, in this article we'll give you some arguments to back up this assertion. We'll also take the opportunity to explain the protein requirements of cyclists and the basics of an effective nutrition program for this discipline.

A reminder of the importance of protein in sports activities

The human body was designed to adapt to its environment and, above all, to the activities it performs on a regular basis. Our muscles have the ability to gain strength and endurance according to the intensity, frequency and nature of the exercises we perform. Overall, muscle fibers adapt to the effort expended. In the post-training phase, a succession of biochemical reactions enable the body to "rebuild" these muscle fibres, while at the same time strengthening them.

This process depends on many factors, including diet. The body uses proteins, and more specifically amino acids, to rebuild damaged muscle fibers and thus strengthen our muscles.

To gain strength or endurance, the body needs to be supplied with sufficient protein. According to medical studies on the subject, an athlete should absorb between 1.3 and 2 g/kg/d, depending on his or her objective, to optimize muscle rebuilding and/or mass gain.

In practice, supplementing protein intake is no mean feat. In concrete terms, to reach the necessary levels, the athlete will have to absorb a significant quantity of food. This could be counterproductive and even lead to weight gain.

Supplementation with protein powders avoids this drawback. In this field, whey (whey protein) is often presented as the best alternative for runners and cyclists alike. That said, whey is obviously not compulsory for building muscle.

Cycling: why whey rather than another protein powder?

Although cyclists have a choice of protein powders, specialists will most often recommend whey over any other product. This is primarily due to its composition. Whey is dehydrated whey powder (derived from milk).

This powder is naturally rich in amino acids and BCAAs (branched-chain amino acids) and low in lactose and fat. Extracted mechanically, normally without solvents, whey is the food with the best ratio of essential amino acids to total amino acids.  

This high concentration of protein provides the means to effectively supplement your macro-nutrient intake.

Whey is also highly bioavailable. The body will quickly absorb the amino acids and BCAAs it contains. This is ideal for post-workout supplementation. In the case of cyclists, the aim is to optimize muscle recovery after training. A fast-absorbing protein powder is crucial here to repair the damage caused by intense training as quickly as possible.

Which whey protein to choose?

Cyclists will find several types and names for whey protein on the market: "classic" whey, known as concentrate, whey isolate and hydrolyzed whey. Although these names do not correspond to any regulatory standard, these 3 products are distinguished mainly by the degree of filtration, and therefore by the protein concentration.

Whey whey isolate therefore contains, in principle, more protein than classic whey (seethe composition of whey isolate and its benefits if you are interested in this topic).

For hydrolyzed whey, milk filtration has been taken even further, so that the product contains up to more than 90% protein. As its name suggests, amino acids and BCAAs have been hydrolyzed, i.e., partially digested for even faster assimilation.

In any case, we advise against using hydrolysate. Considering the price at which this type of whey is sold, its quality does not justify the purchase.  Furthermore, even whey isolate already contains enough protein for effective supplementation. Hydrolyzed whey has undergone a lysis treatment, making it a processed product that is more susceptible to contamination by undesirable ingredients. 

Although whey is a natural dietary supplement, marketing requirements mean that many manufacturers add various ingredients to the original product. Since it is not always possible to make your own whey at home, be sure to choose a brand of whey that is certified additive-free, sweetener-free, high-quality, and not imported from other countries.

By paying close attention to these points, you'll be sure to consume a product that will enable you to improve your performance, without altering your health in the long term.

Cyclists wishing to participate in competitions must also be particularly careful about the (undeclared) composition of their whey. A^study1 from 2004 warns athletes about the existence of dietary supplements contaminated with steroids. This public health issue also affects protein powders such as whey and exposes consumers to doping and toxic effects. See our articles entitled "Is whey a performance-enhancing drug? " and "Is cheap whey such a good idea?" for more information on this subject.

According to experts, these contaminations are closely linked to large-scale manufacturing processes. It is therefore in cyclists' best interests to choose brands which certify that their products are manufactured in-house, without subcontracting, and which guarantee anti-doping certified products such as Protéalpes whey.

More on the nutritional needs of cyclists

Cyclists in sports such as road biking need more than just protein. Cycling races demand endurance and energy too. Cyclists therefore need to consume sufficient carbohydrates to ensure adequate glycogen stores. Physical trainers recommend consuming carbohydrates before, during and after exercise, adapting the quantity and type of carbohydrate. Remember that fatigue will be felt as soon as glycogen reserves are depleted.

Sports nutrition specialists recommend that endurance athletes add a source of carbohydrates to their whey shake. By making the right mixture (water – source of carbohydrates – whey), you get an isotonic drink that the body will easily absorb. The macronutrients provided will be put to good use to replenish glycogen stores and rebuild muscle.

In principle, a cyclist should consume around 20 grams of whey with a carbohydrate source after training. Post-exercise supplementation is designed to optimize muscle recovery. Over time, this will help build endurance and power. Cycling sprinters need more protein and carbohydrates. As a general rule, they should allow for 0.3g/kg of protein and 0.5g/kg of carbohydrates in the post-exercise period.

Protein supplementation is ultra-beneficial for strength and/or endurance athletes. It is healthy and harmless to health if carried out correctly and without excess, as a complement to a varied, balanced diet.