What is a good protein drink/shake for an avid cyclist?

Question

I asked this question in another category, I got good answers just wondering what I would get from the cycling community???
I am looking to drop a few pounds and don't want to lose muscle mass. I am not over weight, just looking to increase speed on bike. I have been reading about whey protein and was wondering of the pros/cons of using a protein supplement? Female 5'10" I eat well, brown rice, pasta chicken, salmon, leafy veggies and riding about 100+ miles per week, need to move the process of building more lean muscle mass and dropping pounds. :) Should I add a protein shake as a snack? Replace a meal?

Answer 1

For the last 3 months this winter I have had the following shake for breakfast & it helped me maintain my 92+ weight loss (from distance/endurance cycling) & strength over the winter (I did do the gym).

Morning Miracle Smoothie
“Puts a smile on your face!”

Makes 1 large serving (a complete breakfast);

4 oz either Blue Goodness by Bolthouse or Blue Power juice mix by Naked Juice SAMS or Jewel
4 oz. low-fat Kefir
1 T bee pollen granules (optional - available at health food stores)
½ cup ice
½ - 1/3 cup frozen blueberries
Blend together in a blender till smoothie consistency… pulse to crush ice
Add 2 scoops EAS Whey Protein & blend well (SAMS has best deal)
Add 2 heaping tablespoons (start with less & build up) 100% pure psyllium husk fiber, blend in quickly. (Health food store)
IMMEDIATELY pour into a large glass & drink up right away!

• More or less ice changes the consistency so allow a bit of practice to get the consistency just as you like it.
• The fiber will thicken the shake quickly so for best drinking consume your smoothie immediately after preparing.

Answer 2

You didn't mention your body fat % which is a key measure. For a female, 10-12% or more is usually recommended. Even 20% or less is pretty darn lean for most women. If you know that number (accurately) then you know how much fat you could safely lose (assuming lean mass is constant).

You did say you're not overweight, just looking to increase speed on the bike. Frankly, increasing muscle mass is not the way to do that (unless you're a track sprinter). For endurance events, the way to increase speed is to ride the bike, and do "speed work" which typically means interval training.

Answer 3

Good question but because protein is good for building muscle your sport is cardio type...so your main source I'd say would be a complex carb for fuel so some protein and a banana some peanut butter with some skim milk blended

Answer 4

Agree with the above post. I wouldn't centralize on proteins unless I was thinking of a 5+ hour ride. If I'm going shorter, I would think about carbs and fruits (sugars).

cheers.

Answer 5

You don't want protien, so much as carbs. Protien takes time to build muscle. What you need is carbs to keep you going. However, a good drink for the ride is Go. I would also look at the SIS drinks. Also very good.

Luck