Should I drink protein shake after cycling?

This question is about Cycling

Elle Penner, MPH, RD

You should drink a protein shake after cycling if you’re looking for a quick and convenient way to help your muscles recover after a long (>60 minutes) or high-intensity bike ride. Protein shakes should provide about 20-30 g of high-quality protein from essential amino acids and should be consumed within 60 minutes after cycling, though sooner is better. Protein shakes made with whey, casein, and branch-chain amino acids (BCAAs) are especially beneficial for muscle repair and recovery. 

Top protein shakes to drink after cycling include Elo Smart Protein,



Four Sigmatic Plant-based Protein


Vega Sport Recovery

, and

Arbonne Pea Protein

protein powder in a red scoop