Protein Timing: How to Maximise Recovery During MTB Stage Races

August 26, 2025

When you’re pushing your limits across multiple days on the bike, your legs aren’t just tired — they’re in a constant cycle of breakdown and rebuild. Recovery isn’t a “rest day luxury” in stage racing. It’s the fuel that determines whether you show up to the start line each morning feeling ready to attack… or just survive.

And at the heart of that recovery process? Protein.

Why Protein Timing Matters More Than You Think

Most riders know they need protein for muscle repair. But what’s often overlooked is when you consume it.

During a stage race, your recovery window is short and relentless. You don’t have the luxury of a week between efforts — you’ve got maybe 18 hours before you’re back in the saddle. That means getting protein into your system as soon as possible after each stage isn’t just helpful… it’s essential.

Here’s why:

Muscle Protein Synthesis (MPS) is highest in the first 30–60 minutes after finishing a ride.
Delaying protein intake can slow repair, leaving you sorer and weaker for the next stage.
Hitting your protein target daily — not just “most days” — is what keeps you consistent across multiple days of racing.

How Much Protein Do You Actually Need?

A solid target for endurance athletes during stage races is 1.6–2.0g of protein per kg of body weight, spread evenly across the day.

For a 70kg rider, that’s 112–140g of protein daily. That’s not all in one hit — split it into 20–40g servings every 3–4 hours.

Think of it like topping up your phone battery: small, regular charges keep you at full power. Wait too long and you’re starting each ride at 60%.

What to Eat (and When) for Optimal Recovery

Immediately after the stage:

Recovery shake with 25–30g of protein + carbs to replenish glycogen.
This is where a protein powder is your best friend — easy to digest and quick to prepare when you’ve just crossed the line.

Dinner:

Lean meats, fish, eggs, or plant-based proteins like tofu, tempeh, or lentils.
Add plenty of colourful vegetables and a carb source (rice, potatoes, pasta).

Before bed:

Slow-digesting protein like Greek yoghurt, cottage cheese, or a plant protein blend with soy/pea. This supports overnight recovery and reduces muscle breakdown while you sleep.

The Case for Plant Protein

If dairy leaves you feeling bloated or heavy — not ideal mid-stage race — plant-based protein powders are a great alternative. Pea, rice, and hemp blends can match whey protein in muscle repair benefits when total daily protein is met.

They’re also:

Easier to digest for some athletes
Naturally anti-inflammatory
Suitable for riders managing lactose intolerance

And for MTB riders racing in heat, the lighter feel of plant-based recovery shakes can be a game changer compared to heavier dairy-based options.

Pro Tip: Pair Protein with Carbs for Maximum Recovery

Protein rebuilds muscle, but carbs restock the fuel tank. Together, they’re unstoppable for multi-day performance. Aim for a 3:1 or 4:1 carb-to-protein ratio in your recovery meals.

Example:

Recovery shake with 25g protein + 75–100g carbs (banana, oats, honey, plant milk).
Rice bowl with 100g chicken + 1–2 cups cooked rice + vegetables.

Bottom Line

Stage racing rewards those who recover best — not just those who ride hardest. Protein timing is the simplest, most overlooked way to keep your power, speed, and focus high across every stage.

Don’t wait until you’re sore, depleted, and dragging through the feed zone. Nail your protein intake within an hour of finishing, keep it consistent across the day, and consider plant-based blends if you want something light, clean, and easy on the gut.

Because in multi-day racing, it’s not just about getting through the week. It’s about finishing stronger than you started.