Originally Posted by
terrymorse
This article from Harvard Medical School (
Harvard Men's Health Watch : Preserve your muscle mass) recommends:
This article from Cycling Performance Tips (Building Blocks of All Foods : Protein) has lots of information about protein requirements, including:
I'm going on 61, and I ride about 15 hours per week. I get my protein from egg whites, soy milk, whole eggs, and yogurt. But based on these recommendations, I'm still not getting enough. That might explain these tired legs.
Those recs are not for endurance athletes, and more particularly for aging endurance athletes. It's very possible that endurance athletes need more protein than strength athletes. Read the Hammer article I posted above.
The silliness in protein recs like those you posted posit a minimum as being the same as a maximum. That's not true of any other macro. Although there are folks who posit one mustn't eat more than 50g of carbs/day. Also silliness IMO. As I said, if your legs hurt on the bike, more protein. If your recovery is too slow, also try more protein. I use whey isolate to minimize the calories and for convenience.