Myth: I need extra protein after a hard workout.
Truth: “Most workouts for triathletes are about spending glycogen. A really long bike ride might dip into muscle protein for a little bit of fuel,” says Ryan. Eating a normal amount of protein takes care of it. And that’s not a couple of steaks—0.5 to 0.8 grams per pound of your body weight should do it. For a 150-pound athlete, that’s about 75g protein a day. One 3-ounce chicken breast gets you a third of the way there.