This post is our guide to choosing the ideal protein supplement for your specific circumstances. Are you meeting your daily protein needs or are you still looking for the best protein source for you? We have some excellent options for you to consider.
Meat is Not Enough
When people talk about protein, what the average person would usually picture is a slab of beef or a chicken breast. A meal of steak is all well and good, but if your goal is to meet your body’s protein requirements while spending less money, you can’t afford to enjoy that kind of meal all the time. If you’re living an especially active lifestyle (which you do if you are an avid cyclist) you are going to need a LOT of protein, and this is where protein supplements can come in handy. They enable you to meet your protein needs without eating too much fat.
After a long, exhausting bike ride, your body needs the right nutrients to recover and rebuild. In particular, it needs protein, and protein powders are an efficient way to goProtein Power from Other Sources
Protein supplements are traditionally used in bodybuilding and intense gym workout settings. However, these supplements are also good for people who cycle long distances, and in fact for anyone who uses up a lot of energy for daily activities. All of these groups need to give their muscle cells the nourishment needed to recover. What is more, there are now some surprising new sources of protein, and you might want to try them out for their unique benefits.
Protein is primarily known as the building block of life. All muscle is made up of protein, and this substance is essential to repair muscle tissue at a cellular level.
Additionally, one of the more notable hormones whose production is boosted by protein consumption is the insulin-like growth factor-1 or IGF-1. IGF-1 mainly promotes protein synthesis, which leads to quicker cell repair and faster tissue recovery.
Meat may seem like an ideal source of protein, but it is not always possible for all people to meet their protein needs with meat |  |  Orgain Collagen Peptides. Almost no taste; this is the one we use. Best Price Right Now on Amazon: |  Jovilly Cricket Protein Powder. Pure ground crickets, made in Utah. 2 tablespoons = 11 grams of protein. Best Price Right Now on Amazon: |  |
Protein is an Essential Nutrient – And Meat is Not Always the Solution
We can’t emphasize the importance of protein enough. The simple fact is that protein is an essential nutrient. However, there are circumstances in which you cannot eat all the meat you want. Meat can be expensive. There are also those who have chosen to go vegetarian or vegan, whether for health or ethical or environmental reasons.
Also, meat usually comes with a lot of fat and calories. Most cyclists don’t want to be chubby. Even for the Average Cyclist who just wants to get to the top of the next hill, weight matters. In fact, it matters so much that there are no pro cyclists who weigh more than 2.2 pounds per inch of body height. Take a moment to do the math for yourself, and you will see how lean this is. Equally importantly, excess fat can contribute to higher cholesterol and ultimately even to heart disease.
Finally, there are those who simply do not have the time or the inclination to prepare meat or to carry it around with them during particularly busy days.
For all of these reasons, protein powders can be handy, or even indispensable. They are convenient and efficient alternatives and supplements to one’s diet.
Protein powders can be handy. They are not always a total replacement of that steak, but they are convenient and efficient alternatives and supplements to one’s dietThe Best Protein Sources Today
Protein powders are derived from various sources. So how do you know which one is the best protein source for you? Let’s take a look at what each one is recommended for.
No. 1: Best Protein Powder: Whey
Whey is a by-product of cheese production from milk. It is generally considered among the best protein sources because it can be quickly absorbed by the body.
- Complete Protein: Whey protein contains all nine essential amino acids, making it a complete protein source. This is crucial for muscle repair and growth, especially after intense physical activities like cycling .
- Rich in BCAAs: Branched-chain amino acids (BCAAs) such as leucine, isoleucine, and valine are abundant in whey protein. BCAAs play a significant role in muscle protein synthesis and can help reduce muscle fatigue and soreness .
Choose whey if you want:
- An affordable source of easily digestible and complete protein.
- Health benefits like: promotion of lean muscle growth, fat loss, improved metabolism, and better cardiovascular health.
- A boost in muscle recovery, especially when taken post-workout.
However, you should avoid whey if you are lactose intolerant.
For optimum results, look for grass-fed whey. Protein sourced from grass fed cows is the best because when cattle are allowed to roam free and indulge in natural grass, they develop higher CLA levels. Dietery CLA supplements, or Conjugated linoleic acid, help in burning unwanted fat and can also boost testosterone. A grass diet as opposed to a grain diet also elevates precursors to Vitamin E and A. This means that you get healthier protein from healthier cows.
Hours of riding a bike will help to build lean muscle. But it cannot happen without a good source of protein, every dayFor active people, especially cyclists, incorporating whey protein into their diet can provide substantial benefits. Consuming whey protein after cycling can help repair damaged muscle tissues and promote the growth of new muscle fibers. This is essential for maintaining muscle mass and improving overall performance. It also reduces muscle soreness. Regular intake of whey protein can help alleviate muscle soreness, allowing cyclists to recover faster and train more effectively
Whey protein also enhances immune function, and aids in weight management by providing a feeling of satiety. Its rapid absorption makes it an ideal post-workout supplement, helping to maximize the benefits of training sessions. Of all the whey protein sources, whey protein isolate is usually the best. That’s the one we recommend in the graphic below.
| | Orgain Collagen Peptides. Almost no taste; this is the one we use. Best Price Right Now on Amazon: | Jovilly Cricket Protein Powder. Pure ground crickets, made in Utah. 2 tablespoons = 11 grams of protein. Best Price Right Now on Amazon: | |
Meat can be a delicious source of protein – but for most of us, whipping up a gourmet morsel of protein is not always possible. That’s where protein powders come in!No. 2: Second Best Protein Powder: Casein
Casein is another protein derived from milk. Like whey, casein protein contains all nine essential amino acids required for muscle repair and growth. This makes it a high-quality protein source for athletes. It is also rich in the amino acid glutamine, which plays a key role in muscle recovery, immune function, and gut health.
But unlike whey, casein is digested and absorbed at a much slower rate by the body. The slow release of amino acids helps maintain muscle protein synthesis for an extended period, which is beneficial for recovery and muscle maintenance during long rides and post-exercise rest. The sustained release of amino acids aids in the recovery process, helping repair muscle tissues that are stressed during cycling, reducing soreness, and promoting overall muscle health
Choose casein protein if you want:
- Similar health benefits as those you get from whey, including muscle building and recovery from injury.
- A slow and consistent supply of protein while you sleep. Take it before bedtime for maximum efficiency, especially after a day when you have really pushed your body. Go to sleep knowing that your body has the building blocks to repair and grow your muscles as you sleep.
However, just as with whey, people who are lactose-intolerant should look for non-milk alternatives.
No. 3: Third Best Protein Powder: Collagen
Collagen is one of the most ubiquitous proteins in the body. It is mainly found in the connective tissues as well as in the skin and muscles. It is also found in the digestive system and even the blood vessels. As such, collagen contributes to the structure and elasticity of joints and other connective tissues. It’s the substance that makes our skin firm and elastic.
Cyclists put a lot of strain on their joints, and many of us experience various forms of arthritis as we age. Collagen peptides support cartilage regeneration and reduce inflammation in joints. A study in Current Medical Research and Opinion demonstrated that daily supplementation with collagen peptides significantly reduced joint pain and improved mobility in older adults with osteoarthritis
Collagen peptides improve skin elasticity and hydration by stimulating the production of collagen, elastin, and hyaluronic acid. A double-blind, placebo-controlled study published in the Journal of Cosmetic Dermatology found that women aged 35-55 who took collagen peptides for 8 weeks experienced significant improvements in skin elasticity and moisture levels.
Try collagen protein if:
- You’re approaching your golden years.
- You want to have beautiful skin and look good.
- You want high concentrations of amino acids (glycine, lysine, and proline) to look healthier as well as sleep more deeply.
- You are recovering from injury.
Collagen is the best choice for the older folks who want to slow down the signs of aging. As people age, collagen production naturally declines, leading to wrinkles, joint pain, and decreased bone density
TIP: Just like casein, take collagen before you sleep. In this case, because it can prolong cycles of deep sleep.
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No. 4: Fourth Best Protein Powder: Insect Protein
This is for the more adventurous palate. We present to you an unconventional yet highly nutritious menu:
- Cricket (Acheta domesticus)
- Honeybee (Apis mellifera)
- Domesticated silkworm (Bombyx mori)
- Mopane caterpillar (Imbrasia belina)
- African palm weevil larvae (Rhynchophorus phoenicis)
- Yellow mealworm (Tenebrio molitor)
The above are just some of the farm-edible insects currently on the market.
Dare to try insect protein if you want:
- A superior protein source (higher than beef!)
- Nutritional benefits including high iron content, magnesium, zinc, and Omega 3 fatty acids (good stuff for the heart!)
If you can handle eating insects, insect proteins may be considered a superfood. They offer the following benefits:
- Amino Acids: Insect proteins contain all essential amino acids necessary for human health. Studies show that the protein content of insects like crickets and mealworms ranges between 50-80% of their dry weight, which is comparable to traditional protein sources like beef and fish .
- Vitamins and Minerals: Insects are also a good source of vitamins (B vitamins, especially B12) and minerals (iron, zinc, magnesium). These nutrients are crucial for various bodily functions, including immune support and metabolic processes.
- Digestibility: The digestibility of insect protein ranges from 77% to 98%, making it comparable or superior to many conventional protein sources. This means that the body can efficiently utilize the amino acids from insect proteins.
- Lower Environmental Impact: Insects require significantly less land, water, and feed compared to traditional livestock. They also produce fewer greenhouse gases. This makes insect farming a more environmentally friendly option, contributing to food security and sustainability efforts.
- Efficient Feed Conversion: Insects are highly efficient at converting feed into proteins.
Insect proteins are now also available in nutritious protein bars in different flavors so you don’t have to worry about any odd tastes. What’s more, they are also relatively cheaper than red meat.
No. 5: Fifth Best Protein Powder: Vegan Protein
This is a must if you are vegan. Found in plant sources like legumes, grains, soy products, nuts, and seeds, vegan proteins can be sufficient protein sources.
Animal-derived protein generally tends to be more complete than those found in vegetables but if you can meet your daily nutritional requirements through other food items, then vegan proteins are fine. There are numerous champion athletes who are fueled entirely by vegan food.
Some vegan proteins are formulated with only a single plant source (pea protein, rice protein, hemp protein) while mixed plant proteins may also be formulated using the following veggies:
- Alfalfa
- Artichoke
- Brown rice
- Chia seeds
- Flaxseeds
- Quinoa
Plant based proteins are good for their antioxidant and fiber content.
Conclusion
Whey is generally the best for many, except if you have animal product-related allergies or lactose intolerance, or you are vegan. If you’re among those who don’t want whey or even the equally protein-potent casein, other alternatives also exist like vegan proteins and the superfood insect proteins. Whatever your choice may be, protein powders are a great help if you’re trying to work on your muscles through workout and diet and you need a quick and reliable source of nutrition to ensure you meet your daily protein needs.
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About Our Guest Poster, Alex Eriksson
Alex Eriksson is the founder of Anabolic Health, a men’s health blog dedicated to providing honest and research backed advice for optimal male hormonal health. Anabolic Health aspires to become a trusted resource where men can come and learn how to fix their hormonal problems naturally, without pharmaceuticals. Check out his guide on The Ultimate Guide to Manly Cooking.
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