As we discussed in our Awesome Supplements article, there's no need to cycle creatine at all. Both animal and vegetable proteins are composed of around 20 common amino acids, with the proportion of these amino acids varying depending on the characteristics of the protein. Amino nitrogen makes up approximately 16% of the weight of proteins. These amino acids are essential for the synthesis of body proteins and other important nitrogen-containing compounds, such as creatine, peptide hormones, and some neurotransmitters.
Essential amino acids cannot be produced by the body and must be supplied by food. Balance throughout the day is more important than eating them at every meal. Bodybuilders have been anecdotally cycling proteins for years, and dieticians who work with rugby clubs are starting to recommend it based on some preliminary evidence. For road cyclists, creatine has been shown to be beneficial after an injury or for strengthening the legs in general.
When arginine is present in small amounts relative to other amino acids (such as in intravenous solutions or amino acid mixtures), or when liver function is compromised, arginine synthesis may be insufficient for the proper functioning of the urea cycle (Heird et al.). We all know that proteins are important for recovery during training, but there are still a lot of questions about how much, when, and what type of protein intake we should take after pedaling. Does all this microscopic accumulation of protein in muscle actually translate into significant benefits for cyclists? Studies have shown that protein consumption after weight training can lead to better recovery after a single training session, as well as significant improvements in muscle size and increased strength over several weeks. Studies on recovery from a single strenuous cycling session have only been measured in terms of performance during the sprint intervals of the following days.
Some studies in PubMed have suggested benefits for cyclists, but not so much for other sports, such as running long distances or swimming. While the benefits of protein after training for cyclists are still unclear, there's nothing to suggest that it's harmful to performance. Whether you decide to cycle creatine or simply supplement your exercise more regularly, PROGENEX Amplitude will provide you with everything you need to get the maximum benefit of lean muscle mass. There is much less research on cycling and other endurance sports, and what exists is just looking at the surface of performance measurement that really matters to athletes.
So far, it seems that protein after training may have benefits for cyclists, in terms of increasing muscle energy generation and the amount of mitochondria in the muscle.