Training Dictionary
Proteins
Definition: Proteins are made from links of smaller sub-units known as amino acids. Proteins are often used in the body to message information. Proteins are also broken down to amino acids build and repair muscle cells.1
While the body prefers using carbohydrates and fats as fuel, exercising at high intensities and long durations can cause the breakdown of muscle cells --> amino acids as a fuel source. Breaking down protein for fuel can cause poor recovery and can lead to decrease performance. Consuming carbohydrates during exercise can act as a buffer, protecting the muscle cells from being catabolized and used for energy.2
Effects of Exercise
For those who have a sensitive stomach, ingesting protein during a high intensity ride may cause stomach discomfort and performance degradation.3
Ingesting an easily digestible protein such as whey throughout your longer, lower intensity rides will help prevent breakdown, while minimizing effects on your workout quality. Ingesting protein after a ride will significantly help halt the catabolic effects and help repair muscle cells.
Important Details
Protein is an essential nutrient; however, as a cyclist, your overwhelming source of fuel during exercise should always be carbohydrates.
Sources:
1 Campbell, N. A., Reece, J. B., L. G. Mitchell 1999. Biology. 5th Edition. Addison Wesley Longman, Glenview, IL: 68-71 pp.
2 McArdle, Katch, F. I., & V. L. Katch, 2001. Exercise Physiology: Energy, Nutrition, and Human Performance. 5th Edition. Lippincott Williams & Wilkins, Philadelphia: 85 p.
3 J. A. Hunt, D. G. Dalgleish. Adsorption behaviour of whey protein isolate and caseinate in soya oil-in-water emulsions. Department of Food Science 1993: 8:2/2 175-187
