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Why You’re Probably Not Eating Enough Protein (and How to Fix It)

Why You’re Probably Not Eating Enough Protein (and How to Fix It)

Newsletter (#109)

You train hard, you ride long hours, but if your protein intake isn’t dialled in, you’re leaving strength and performance gains on the table.

I thought I was eating enough protein. Turns out, I wasn’t even close.

Like most cyclists, I focused on carbs for fuel. Oats, rice, pasta—you know the drill. But as I started pushing for more strength gains and an FTP boost, I realized my protein intake was way off.

Here’s the thing: as we age, we need more protein, not less. Peter Attia, one of the leading voices in longevity and performance, recommends at least 1.6–2.2g of protein per kg of body weight for active individuals. That means if you weigh 75kg, you’re looking at 120–165g of protein per day.

Sounds doable? Not if you’re winging it.

How Much Protein Do You Actually Need?

Not sure how much protein you need?

Multiply your body weight in kg by 1.6–2.2. That’s your daily target. For a 75kg cyclist, that’s 120–165g of protein per day.

The Science Behind Protein and Muscle Growth

Adding more protein to your diet isn’t just about hitting a number—it directly impacts muscle synthesis. A study published in the American Journal of Clinical Nutrition found that increasing protein intake enhances muscle protein synthesis, particularly in older adults who are at risk of sarcopenia (muscle loss with ageing).

Researchers showed that consuming at least 1.6g/kg of body weight daily significantly improved lean muscle mass and strength in active individuals compared to lower protein intakes (Morton et al., 2018).

Protein plays a critical role in muscle repair, growth, and recovery, especially when combined with resistance training. Without sufficient protein, your body can’t effectively rebuild muscle fibres after a hard ride or strength session.

The Common Mistakes

  1. Thinking a chicken breast a day is enough – It’s not. A standard chicken breast has ~30g of protein. You’d need 4–5 of them to hit your target.
  2. Relying on dairy and eggs alone – Greek yoghurt and eggs are great, but they add up slower than you think.
  3. Ignoring lean sources – Many high-protein foods come with baggage: saturated fats, excessive calories, or just too much effort to prep.

Top 10 High-Protein Foods (Per 100g)

  1. Chicken breast – 31g
  2. Turkey breast – 29g
  3. Tuna – 30g
  4. Salmon – 25g
  5. Lean beef – 26g
  6. Egg whites – 11g
  7. Greek yoghurt (non-fat) – 10g
  8. Lentils – 9g
  9. Cottage cheese (low-fat) – 12g
  10. Almonds – 21g

A Simple Protein Plan for Cyclists (Without Overloading on Saturated Fat)

Breakfast:

  • 3 scrambled egg whites + 1 whole egg + 1 slice of whole-grain toast (25g protein)
  • 200g Greek yoghurt with berries and a sprinkle of chia seeds (20g protein)

Lunch:

  • Grilled chicken salad with quinoa, spinach, chickpeas, and a tahini dressing (45g protein)

Post-Ride Snack:

  • Protein shake (40g protein)

Dinner:

  • Grilled salmon, roasted sweet potatoes, and steamed broccoli (50g protein)

Easy High-Protein Recipe: Quick Turkey & Lentil Chili

Serves 4 – 40g protein per serving

Ingredients:

  • 500g lean turkey mince
  • 1 can lentils (drained)
  • 1 can chopped tomatoes
  • 1 bell pepper (chopped)
  • 1 onion (chopped)
  • 2 cloves garlic (minced)
  • 1 tsp cumin, 1 tsp smoked paprika, salt & pepper to taste

Instructions:

  1. Sauté onion, garlic, and pepper in a pan with a little olive oil.
  2. Add turkey mince and cook until browned.
  3. Stir in tomatoes, lentils, and spices. Simmer for 20 minutes.
  4. Serve with a side of steamed greens or quinoa.

The Takeaway

Hitting your protein target isn’t about eating more—it’s about eating smarter.

Start tracking for a few days. Dial in your meals. And if you’re serious about getting stronger on the bike without spending hours obsessing over food, prioritize lean, high-protein meals like the ones above.

Whenever you're ready, here are the ways I can help you:

  1. The Cycle Lean Blueprint: This comprehensive all-in-one product is everything you need to shed kgs and ride faster.
  2. The Cycle Lean Collective: Get ready to transform your fitness journey with our new and improved monthly membership program.
  3. Personalized One-on-One Coaching: Get the results you are aiming for with our one-to-one service. Explore our tailored coaching options designed to help you reach your goals fast.