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Greek yogurt

Greek yogurt is a creamy, protein-rich dairy product that can be an excellent addition to a cyclist's diet. It provides a balance of high-quality protein, carbohydrates, and beneficial probiotics that support muscle recovery, gut health, and overall well-being.


Greek yogurt is a type of strained yogurt that has been concentrated by removing the whey and other liquids, resulting in a thicker, creamier texture and higher protein content compared to regular yogurt.

Greek yogurt

List of yogurt variants:
  • Plain Greek yogurt
  • Flavored Greek yogurt (e.g., vanilla, strawberry, blueberry)
  • Low-fat or non-fat Greek yogurt
  • Skyr (Icelandic-style strained yogurt)
  • Labneh (Middle Eastern-style strained yogurt)
  • Kefir (fermented milk drink)
  • Regular yogurt (unstrained)
Benefits for the cyclist:
  • High-quality protein source for muscle recovery and repair
  • Contains casein and whey proteins, which are slowly and quickly absorbed, respectively
  • Rich in calcium and vitamin D for bone health
  • Provides probiotics that support gut health and immune function
  • Low in sugar and high in protein, making it a satiating snack option
  • Versatile ingredient that can be incorporated into various meals and recipes
Energy value:

A 6-ounce (170g) serving of plain Greek yogurt typically contains 100-150 kcal, with 15-20g of protein and 5-8g of carbohydrates.

When to eat:
  • Before the ride: Consuming Greek yogurt 1-2 hours before a ride as part of a balanced meal can provide sustained energy and support muscle function.
  • After the ride: Eating Greek yogurt within 30-60 minutes after a ride can aid in muscle recovery and repair.
  • As a snack: Greek yogurt can be a protein-rich and satiating snack option between meals or before bedtime.
Other tips:
  • Choose plain Greek yogurt and add your own fresh fruit, nuts, or seeds for added nutrients and flavor.
  • Look for Greek yogurt with live and active cultures to ensure probiotic benefits.
  • Use Greek yogurt as a substitute for sour cream, mayonnaise, or butter in recipes for a protein boost and lower fat content.
  • Be mindful of added sugars in flavored Greek yogurt varieties and opt for those with minimal added sugars.
  • If you have a dairy allergy or intolerance, look for plant-based alternatives like soy, almond, or coconut yogurt.

Greek yogurt is a nutrient-dense and versatile food that can support a cyclist's protein needs, muscle recovery, and overall health. By incorporating Greek yogurt into a balanced diet, timing its intake appropriately, and choosing plain or minimally sweetened varieties, cyclists can benefit from its high protein content, beneficial probiotics, and other essential nutrients. As with any food, it's important to consider individual dietary needs and preferences when including Greek yogurt in a meal plan.