Why Protein Becomes Non-Negotiable for Masters Cyclists

Welcome to the latest instalment in our series on Optimised Training for Cyclists Over 40. Today, we move from the bike to the kitchen, focusing on the foundational element of performance and longevity: diet.

Specifically, we will show that a strategic, high-protein diet is a non-negotiable tool for older cyclists aiming to preserve muscle, enhance recovery, and sustain performance. This is something the best cycling coaches emphasise again and again when building long-term training plans.

The New Protein Paradigm

The long-standing Recommended Dietary Allowance of 0.8 grams of protein per kilogram of body weight per day is, in our view (and that of research scientists), inadequate for Masters athletes.

The most thorough, conclusive studies present clear evidence: to combat the physiological challenges of ageing, cyclists over 40 must aim for significantly higher protein intake than previous recommendations (Harris, 2025; Witard et al., 2025; Franzke et al., 2025).

The New Consensus:1.6–2.2 grams of protein per kilogram of body weight per day (0.7–1.0 grams per pound). This is not a dietary fad (like we see so often these days!); it is the conclusion of robust, contemporary research and a key part of modern cycling coaching for athletes over 40.

The Physiological Imperative for More Protein

a. Anabolic ResistanceAs we age, skeletal muscle becomes less responsive to the anabolic (muscle-building) signals of both protein intake and exercise. A younger athlete may achieve robust Muscle Protein Synthesis (MPS) from 20 grams of protein post-ride, whereas an older athlete may need 35–40 grams to elicit a similar response.

b. Sarcopenia: Age-Related Muscle LossBeginning as early as 30, muscle mass and function decline by 3–8% per decade, with the rate accelerating after 60. For cyclists, this means loss of power-generating tissue and therefore declining wattage output. Peak sprint power fades first, followed by short anaerobic (30–90-second) efforts.

However, higher protein intake, combined with strength training (see below), is the most effective way to slow and even reverse this decline. Masters cyclists who add resistance work and raise protein to at least 1.6 grams per kilogram of body weight per day can see significant gains in strength and power, effectively turning back the clock on performance (Peterson et al., 2019).

c. Impaired RecoveryCycling, particularly at high intensities, is catabolic — it breaks down muscle tissue. Older athletes recover more slowly, making adequate protein essential to supply the amino acids needed for repair and reduced soreness (Morton et al., 2018). Without sufficient intake, subsequent sessions suffer, adaptation is blunted, and the risk of overtraining increases.

d. The Leucine ThresholdLeucine is the amino acid that acts as the primary trigger for Muscle Protein Synthesis. Older muscles require a higher leucine threshold (around 2–3 grams) to maximally activate the mTOR pathway. If this threshold is not reached, protein synthesis remains suboptimal, leading to incomplete repair, slower recovery, and gradual loss of muscle mass.

This requirement is best met with larger servings of high-quality, leucine-rich protein sources at each meal.

Practical Application for Masters Cyclists

DistributionTarget 0.4–0.55 grams of protein per kilogram of body weight per meal (about 25–40 grams for most athletes), across 3–4 meals daily.

Post-ExerciseWithin 0–2 hours post-ride, consume 0.3–0.4 grams of protein per kilogram of body weight with carbohydrate to optimise recovery and glycogen resynthesis.

Pre-SleepConsume around 40 grams of casein (e.g., cottage cheese or a casein shake) to support overnight protein synthesis.

Protein QualityPrioritise leucine-rich, complete proteins: whey, casein, eggs, poultry, lean beef, fish, Greek yoghurt. For plant-based athletes: soy, or complementary combinations (e.g., rice + beans).

Synergy with Strength TrainingProtein intake is most effective when paired with 2–3 weekly resistance sessions (i.e., heavy weight/low reps: squats, deadlifts, lunges).

Conclusion: Fuelling Longevity and Performance

For older cyclists, optimising protein intake is one of the most impactful, evidence-backed interventions to extend athletic longevity, build strength, and encourage faster recovery.

By increasing daily intake to 1.6–2.2 grams per kilogram of body weight, prioritising timing and quality, and pairing with consistent strength training, cyclists over 40 can defy physiological norms and continue to perform at a high level for decades to come.

This is the type of nutritional strategy an experienced online cycling coach will integrate into a personalised plan. When combined with smart training structure, it’s what separates average progress from lasting performance gains.

Enjoy the ride!

Team DUCHY.

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