For today’s rest day I thought I’d do something different and start to write more about the processes that I have to improve my performance on and off the bike. I’ve decided to start with the supplement I’ve used the longest.
Protein powders can be a cyclist’s best friend when it comes to recovery, muscle maintenance, and overall performance. But with so many options out there, it’s easy to get overwhelmed. I’ve tried a fair few powders, and today I’m breaking down three options from Bulk Nutrients: Whey Protein Concentrate (WPC), Whey Protein Isolate (WPI), and Protein Matrix+, and how they fit into the life of someone who spends a lot of time in the saddle.
Let’s talk about what these powders are good for and how I personally use them to fuel my training and recovery.
1. Whey Protein Concentrate (WPC)
- Nutritional Highlights: About 22-23g of protein per serve, with a few more carbs (2-3g) and fats (1-2g) than the other options.
- Calories: Slightly higher at around 480-500kJ per serve.
WPC is like the all-rounder of protein powders. It’s affordable, tasty, and gets the job done. As a cyclist, I like using WPC after long, steady rides where the intensity isn’t too high, and I’m not too worried about hitting ultra-lean macros. The slightly higher carb content can actually help replenish glycogen stores (the carbs our muscles burn during rides), and it’s easy on the wallet if you’re going through multiple serves a week.
When I use WPC: After moderate rides or as an afternoon snack when I need a protein boost but don’t want to break the bank.
2. Whey Protein Isolate (WPI)
- Nutritional Highlights: Over 25g of protein per serve, with super low carbs (0.3g) and fats (0.5g).
- Calories: Very low, around 480kJ per serve.
WPI is my go-to for post-workout recovery, especially after high-intensity interval training (HIIT) or hill repeats when I need protein, fast. Its low fat and carb content mean it’s ideal if you’re trying to lean out while maintaining muscle mass (hello, race weight goals). Plus, the rapid absorption of WPI helps kickstart recovery right after a hard session.
When I use WPI: After intense training rides or races when I need my recovery to be on point.
3. Protein Matrix+
- Nutritional Highlights: Around 24-25g of protein per serve, with a mix of whey concentrate, whey isolate, and casein.
- Calories: Moderate, around 480-490kJ per serve.
Protein Matrix+ is a blend of fast and slow-digesting proteins, making it super versatile. I find it great for recovery on long days, like multi-hour endurance rides or back-to-back training sessions. The casein keeps your muscles fed for hours, which is perfect for those days when you finish training late and want a protein hit before bed. It’s also fantastic as a mid-afternoon shake to keep you feeling full and fuelled.
When I use Protein Matrix+: After long rides or in the evening for sustained recovery overnight.
Which One Should You Choose for Cycling?
Here’s how I use each powder in my weekly training routine as a cyclist:
- WPC (Whey Protein Concentrate):
Best for lower-intensity training days or as a general, budget-friendly option. I’ll throw it in a shaker after an endurance ride or blend it with oats for a protein-packed breakfast. - WPI (Whey Protein Isolate):
The best option for post-HIIT recovery or if I’m working on leaning out for a race. It’s super clean, quick to digest, and perfect for my high-intensity efforts. - Protein Matrix+:
Great for recovery after long rides or late training sessions. The slow-digesting casein makes it a winner for overnight muscle repair.
Why Protein is Important for Cyclists
As cyclists, we often focus on carbs for fuel (and rightly so), but protein plays a massive role in recovery and performance. Long rides and intense efforts break down muscle fibres, and protein is essential for repairing and strengthening them. Plus, it helps maintain lean muscle mass, which is crucial for climbing hills, sprinting, and overall power output.
My Recommendation
If you’re only going to pick one, WPI is the most versatile and leanest option, especially if you’re serious about training and recovery. But if your budget allows, keeping a mix of powders on hand gives you the flexibility to match your protein intake to your training load.
Personally, I like to use WPI for intense sessions, WPC for endurance rides, and Protein Matrix+ for evening recovery shakes. It’s a bit of a system, but it works well for balancing my performance, recovery, and goals as a cyclist.
What about you? Are you a WPC loyalist, or do you swear by WPI? Let me know what works best for your cycling and recovery routine!
Pedal to Podium 
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