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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. Mechanically extracted, normally without solvents, whey has 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 rapidly absorbs the amino acids and BCAAs it contains. Ideal for post-exercise supplementation. In the case of cyclists, the aim is to optimize muscle recovery after training. A fast-assimilating protein powder will be crucial to repairing 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 isolate therefore contains, a priori, more protein than classic whey (seethe composition of whey isolate and its benefits if you're interested).

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

Having said that, don't dwell on these designations, which should only provide you with reference points, not a global quality benchmark.

In any case, we advise against hydrolysate. Considering the price at which this category of whey is sold, its quality won't justify the purchase. What's more, even "classic" whey already contains enough protein for effective supplementation. Hydrolyzed whey has undergone a lysis process, making it a de facto processed product, more likely to be contaminated with undesirable ingredients.

Although whey is a dietary supplement of natural origin, marketing requirements mean that many manufacturers add various elements to the initial product. As it's not always possible to make your own whey at home, it's best to choose a whey brand that is certified additive-free, sweetener-free, of high quality and not imported from foreign 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 take part in competitions must also be particularly careful about the (undeclared) composition of their whey. A study1 dating back to 2004 warns athletes of the existence of food supplements contaminated with steroids. This public health problem also affects protein powders such as whey, exposing consumers to doping and toxic effects. See our articles entitled Is whey doping 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 certification, 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 nutritionists recommend that endurance athletes add a carbohydrate source to their whey shaker. With the right mix (water - carbohydrate source - whey), the result is an isotonic drink that is easily absorbed by the body. The macronutrients provided will be put to good use to replenish glycogen 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.

Note: your diet already provides some of the protein you need to progress in cycling. To properly dose whey, or any protein powder for that matter, you need to look at your own diet first. This will help you estimate your calorie intake and avoid unexpected weight gain. 

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.

1Analysis of non-hormonal nutritional supplements for anabolic-androgenic steroids - results of an international study by

An article written by

Aymeric Mendez & Guillaume Lavastre

Guillaume and Aymeric are the founders of Protéalpes. They are also pharmacists with a passion for nutrition and sport.

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