Good sources of protein in the diet include meat, fish and dairy foods such as milk and eggs. Sources for vegetarians include beans, pulses and nuts, alongside meat substitutes like Tofu and Quorn.

The protein found in sports nutrition products is usually fractions of these foods broken down to their constituent parts. For example, milk is 80 per cent casein and 20 per cent whey protein, so whey protein power is from that 20 per cent which is created during cheese making and then dried. Soy protein isolate is from the soy bean with the carbohydrate removed.

The advantage of sports nutrition products is that you can choose to have just the elements that you want. For example, most whey protein powder has had most of the lactose removed and is low carb as a result, and usually low fat, too. It also means that the protein is absorbed rapidly (ideally in the golden 30-minute window after exercise), helping to speed up post-training recovery which is really helpful if you’re training again in the next 12-24 hours.

On the other hand, normal food contains other elements like vitamins and minerals such as iron, and you’ll miss out on those when you use sports nutrition.

Conclusion

Whatever source of protein you choose, you need to try and ensure that you’re eating a full profile of amino acids, and the best way to do this is to eat from a wide range of sources. Vegetarians in particular should pat attention as foods such as pea protein don’t have as good an amino acid profile as, for example, whey. Keep on top of your protein intake and you will improve your recovery rate and progression as a cyclist.

Emma Barraclough is the Senior Sport Nutritionist for Science in Sport – www.scienceinsport.com