Articles and Resources
Training, nutrition, and mindset information based on science and experience to help support you in your cycling, triathlon, and running goals.
How Much Protein Do Cyclists and Endurance Athletes Need?
Athletes need more protein than your average sedentary individual. Endurance athletes such as cyclists and triathletes should be consuming about 1.4 to 2.0 grams of protein per kilogram of body weight per day, spread out across the day in 20 to 40 gram servings.
How Much Carbohydrate Does an Endurance Athlete Need?
Carbohydrates are the main source of fuel for every cell in your body. Endurance athletes should aim for about 50 to 65% of their total daily calories to be from carbohydrates. The exact amount of carbohydrate that an athlete needs will depend on their frequency, duration, and intensity of training.
What Is the Effect of a Low-Carb Diet for Cyclists and Triathletes?
Fat-adapted diets and low-carb diets have been gaining popularity, but what does this mean for an endurance athlete? Is it worth for a cyclist or triathlete to try these diets? The short answer is no–for most cyclists in most situations, restricting carbohydrate intake is going to diminish performance potential.
Read More
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Sports Nutrition
- Jan 18, 2023 Sports Nutrition For Endurance Athletes
- Jan 5, 2023 Weight Loss for Endurance Athletes
- Oct 20, 2022 How Much Protein Do Cyclists and Endurance Athletes Need?
- Sep 28, 2022 How Much Carbohydrate Does an Endurance Athlete Need?
- Sep 6, 2022 What Is the Effect of a Low-Carb Diet for Cyclists and Triathletes?
- Aug 3, 2022 What to Eat Before Training and Racing
- Jul 28, 2022 Which is Better for your Workout? Water or Sports Drink?
- Jul 28, 2022 Fueling for Training and Racing
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Training
- Jan 10, 2024 Training for a 100-Mile Gravel Race and Making Your Training Plan
- Dec 21, 2022 Beginners Guide to Gravel Racing and 100K Training Plan
- Nov 22, 2022 Cycling Training Zones for Power, Heart Rate, and Perceived Effort
- Nov 20, 2022 Getting Started with Power-Based Training
- Jul 28, 2022 5 Ways to Improve Cycling Performance
- Jul 28, 2022 How to Complete a Power Test
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Mindset and Wellness
- Nov 13, 2022 Mobility for Endurance Athletes
- Sep 12, 2022 Using Yoga to Reduce Chronic Stress and Improve Recovery for Athletes