Riding an e-bike is more than just a pleasant way to stay active — it's a lifestyle that can promote fitness and well-being well into old age. But staying healthy and productive in the long term requires more than regular exercise. Protein plays a key role in this, as it not only supports your muscles but also contributes to longevity and quality of life.

Why are proteins particularly important?

While carbohydrates are often considered the primary energy source, proteins help maintain a stable energy supply over the long term. Especially on longer e-bike tours, which involve moderate to high levels of physical exertion, proteins promote muscle endurance and prevent fatigue.

Did you know that your body can even break down muscle during long rides or other endurance activities to generate energy? This happens when carbohydrate stores are depleted and protein intake is insufficient. This muscle loss has consequences: Less muscle mass means less pedaling power, stability, and endurance. The solution? Conscious protein intake! It protects your muscles, keeps you performing at peak performance, and ensures you can persevere even on long rides or when you're on a calorie deficit.

1. Muscle maintenance despite natural breakdown
   As we age, we lose about 1–2% of our muscle mass per year, a process known as sarcopenia. This muscle loss can impair mobility and strength. Protein helps slow this process and preserve the muscle you need for e-biking or other activities.

2. Regeneration after exercise
   E-bike tours, whether short or long, are a great way to strengthen your cardiovascular system and muscles. But even moderate exercise puts a strain on your body. Protein supports recovery, allowing you to get fit faster and prevent injuries.

3. Strengthening bones and immune system
   With age, bone density decreases, increasing the risk of osteoporosis. Proteins promote calcium absorption, thereby strengthening bones. They also contribute to the formation of antibodies and help strengthen the immune system.

4. Longevity and quality of life
   Studies show that a protein-rich diet can reduce the risk of age-related conditions such as muscle wasting and metabolic diseases. A healthy, active body contributes significantly to a long and independent life.

How much protein do you need as you get older?

Protein requirements increase slightly with age. Experts recommend:

• 1.2–1.5 g of protein per kilogram of body weight per day, depending on activity and health status.
• Example: A 70 kg person should consume about 84–105 g of protein per day.

It is particularly important to spread protein intake throughout the day to promote muscle protein synthesis (the building and maintenance of muscle mass).

Protein-rich diet: What should you pay attention to?

1. High-quality protein sources

   • Animal proteins: Eggs, fish, poultry and low-fat dairy products are particularly rich in essential amino acids that the body cannot produce itself.
   • Plant proteins: Beans, lentils, tofu, quinoa and nuts offer an excellent alternative – even for those who want to reduce their meat consumption.

2. The combination makes it
   Plant-based protein sources, in particular, benefit from clever combinations. Rice with beans or whole-grain bread with hummus complement each other perfectly and provide all the necessary amino acids.

3. Practical snacks for on the go
   If you're doing a lot of e-bike riding, you can bring protein-rich snacks like Greek yogurt, protein bars, or a handful of almonds. These will help satisfy a little hunger and provide energy for the next leg.

Proteins and the e-bike: A perfect duo

Riding an e-bike is gentle on the joints, making it ideal for older people who want to stay fit. Combined with a sufficient protein intake, it offers the following benefits:

• More energy and endurance
  Protein stabilizes blood sugar levels and provides long-lasting energy. Perfect for longer rides without sudden drops in performance.

• Improved mobility and stability
  Strong muscles promote balance and safe handling of the e-bike – especially on uneven surfaces.

• Protection against falls
  Muscle mass and strength are crucial to be able to react quickly in the event of a fall and to avoid falls.

Practical tips: cleverly integrate proteins

1. Morning: A protein-rich breakfast

   • Scrambled eggs with whole wheat bread and avocado.
   • Greek yogurt with berries and nuts.

2. Lunch: A balanced meal

   • Grilled chicken or tofu with vegetables and quinoa.
   • Lentil salad with herbs and lemon dressing.

3. Evening: Light, protein-rich food

   • Fish such as salmon or trout with steamed vegetables.
   • Vegetable soup with legumes and wholemeal bread.

4. Snacks for on the go

   • Hard-boiled eggs.
   • Protein bars with no added sugar.
   • A handful of nuts or roasted chickpeas.

Conclusion: Active and healthy through proteins

Protein is key to getting the most out of your active lifestyle — whether on your e-bike or in everyday life. It strengthens your muscles, promotes recovery, and contributes to a healthy, independent life well into old age.

With a conscious diet and regular e-bike tours, you can not only stay fit but also noticeably improve your quality of life.