Athletes’ Dietary Ethics: Eco-Friendly Eating Strategies for Cyclists

Cyclists are users of eco-friendly transportation, yet they often leave a large carbon footprint through their diets—heavy on animal protein, packaged foods, and imported ingredients. When we choose to ride instead of drive, yet neglect environmental responsibility in our eating habits, is that a contradiction? This article explores how to maintain athletic performance while also becoming a more conscious food consumer.

The Carbon Footprint of Food

Greenhouse Gas Emissions Comparison Across Different Foods

Food production accounts for 26% of global greenhouse gas emissions, with livestock farming contributing the largest share:

Food	Carbon emissions per kg of protein (kgCO2e)
Beef	110-140
Lamb	55-70
Pork	30-35
Chicken	15-20
Fish (farmed)	10-15
Fish (wild-caught)	5-10
Tofu	5-8
Legumes	2-5
Nuts	3-8

Key finding: Beef’s carbon emissions per kg of protein are 20-70 times higher than plant-based protein. Even replacing just a portion of beef in your diet with other protein sources can significantly reduce your personal carbon footprint.

Taiwan’s Dietary Carbon Footprint

Research on Taiwan’s dietary carbon footprint shows:

• Average daily dietary carbon emissions per person in Taiwan: approximately 3-5 kg CO2e
• Meat accounts for about 40-50% of that
• Emissions saved by switching daily commuting to cycling (replacing a 10km scooter commute): approximately 0.8-1.2 kg CO2e/day

Conclusion: Daily dietary carbon emissions far exceed those from transportation choices. Combining cycling with improved eating habits is the real way to substantially reduce your personal carbon footprint.

Cyclists’ Protein Requirements

Sports Science Recommendations

Training Level	Protein Requirement (g/kg body weight/day)
General fitness	1.2-1.6
Moderate training volume	1.4-1.7
High-intensity training	1.7-2.2
Race period	2.0-2.5

For a 70kg cyclist with moderate training volume, approximately 100-120g of protein is needed daily.

Can Plant Protein Meet the Demand?

Answer: Yes, but it requires more deliberate planning.

Main challenges of plant protein:

1. Incomplete amino acid profiles: Most plant proteins lack certain essential amino acids
2. Slightly lower bioavailability: Plant protein absorption rate is about 75-90%, while animal protein is about 90-95%

Solution: Complementary eating

Combination	Complete Amino Acids
Rice + legumes	✓ Complete
Whole grains + nuts	✓ Complete
Bread + peanut butter	✓ Complete
Tofu + whole grains	✓ Complete

Practical Strategies: Gradual Adjustments

You Don’t Need to Become a Vegetarian

An eco-friendly diet doesn’t require eliminating meat entirely—it’s about consciously reducing the frequency of high-carbon foods:

The “Flexitarian” Strategy:

1. One meat-free day per week (Meatless Monday): The easiest way to start
2. Reduce beef frequency: From multiple times a week to occasionally
3. Increase legume intake: Add beans or tofu to every meal
4. Seasonal, local ingredients: Reduce emissions from long-distance transport

Sample Daily Diet Adjustments for Cyclists

Before (typical high-protein diet):

• Breakfast: 3 eggs + milk
• Lunch: Beef bento box
• Afternoon: Whey protein
• Dinner: Pork chop + white rice

After (eco-friendly high-protein diet):

• Breakfast: Soy milk + oatmeal + nuts
• Lunch: Tofu + brown rice + plenty of vegetables
• Afternoon: Dried tofu or boiled egg + banana
• Dinner: Chicken breast (small portion) + legumes + whole-grain staple

Protein calculation: The adjusted diet still reaches 100-110g of protein, but the carbon footprint may drop by 30-40%.

Taiwan’s Local Dietary Advantages

Taiwan’s Indigenous High-Protein Plant Foods

Taiwan has abundant local plant-based protein sources:

Ingredient	Protein Content	Locally Produced
Black soybeans	36g/100g	Grown in Taiwan
Edamame	11g/100g	Major production areas in Taiwan (Chiayi, Tainan)
Tofu/dried tofu	8-15g/100g	Produced across the country
Broccoli	2.5g/100g	Yunlin, Changhua
Peanuts	26g/100g	Tainan, Yunlin

Special recommendation: Taiwanese edamame
Taiwan is a major global edamame exporter (most famous from Chiayi). Fresh edamame is not only rich in protein but also a complete protein with an extremely low carbon footprint.

Taiwan’s Farmers’ Market Culture

Farmers’ markets across Taiwan offer opportunities to buy local, seasonal ingredients directly:

• Taipei Farmers’ Market (near Jianguo Flower Market)
• Taichung Hsingda Organic Farmers’ Market
• Weekend farmers’ markets across the country

Benefits of choosing local, seasonal ingredients:

• Reduced transport carbon emissions
• Fresher with more nutrients
• Supports local agriculture
• Usually cheaper than supermarkets

Eco-Friendly Choices for Ride Nutrition

The Nutrition Dilemma in Races and Long Rides

Common nutrition products used during long rides generate significant packaging waste:

• Energy gels (foil pouches)
• Individually wrapped energy bars
• Plastic bottles (single-use)

Eco-friendly alternatives:

Traditional Nutrition	Eco-Friendly Alternative
Energy gel (packaged)	Homemade date balls (stored in reusable containers)
Energy bars	Bananas, dates, figs
Single-use sports drinks	Electrolyte tablets (dissolvable, minimal packaging) + water
Disposable bottles	Reusable bottles

Real Food Strategies for Riding

More and more ultra-endurance athletes and long-distance riders are returning to “Real Food”:

• Sushi rice balls (homemade)
• Whole wheat bread + peanut butter
• Boiled sweet potatoes
• Dates (natural fast carbs)
• Compressed butter bread

These options are not only eco-friendly but also generally healthier than industrialized energy products, and cheaper too.

Eco-Friendly Diet Cases from Pro Athletes

Alexey Lutsenko: Racing the Tour de France on a Vegetarian Diet

Kazakh professional cyclist Alexey Lutsenko experimented with significantly reducing meat consumption during professional races and found no noticeable decline in performance (with adequate plant protein supplementation).

Dotsie Bausch: Olympic Medal on a Whole-Food Plant-Based Diet

American cyclist Dotsie Bausch won an Olympic silver medal at age 40 on a whole-food plant-based diet, shattering the myth that “top athletes must eat large amounts of meat.”

Action Plan

Month One: Build Awareness

• Track one week of eating
• Calculate approximate carbon footprint
• Identify the highest-carbon dietary habits

Month Two: Gradual Adjustments

• Use legumes as the primary protein source at least two days per week
• Try one new plant protein recipe
• Shop once at a local farmers’ market

Month Three: Integrate the Habit

• Make eco-friendly eating a natural habit
• Find your favorite plant protein foods and recipes
• Share your approach with the cycling community

Conclusion

Cycling itself is an eco-friendly choice for transportation and sport, and diet is where we can make an even bigger impact every day. An “eco-friendly diet” doesn’t require strict veganism—it simply requires more conscious choices:

• Reduce (not eliminate) the frequency of high-carbon foods
• Increase the diversity of plant proteins
• Choose local, seasonal ingredients
• Reduce packaging waste

As cyclists, we’ve already voted with our pedals—now let’s also vote with our chopsticks, contributing to a more sustainable future.

Related Reading

• Cycling and Sustainable Living: The Philosophy of Reducing Your Carbon Footprint
• Environmental Sustainability and Cycling: How Riding Becomes Action Against Climate Change
• Cycling vs. Driving: Real Carbon Footprint Data That Will Make You Rethink Your Commute
• Cycling and the Environment: Calculating Your Carbon Footprint Difference One Pedal at a Time