Your muscles are made of protein, so if you’re building muscle you need to eat up. But how much protein do you really need? More than a couch potato, but less than the protein-crazy gym bros would have you believe. Here’s how to quickly calculate the real answer.

When I first heard about electric bikes, they struck me as the ultimate life hack. They allow you to commute relatively speedily without the hassle of public transportation, to get exercise without getting overly sweaty, to get from point A to point B without spending money on gas. As a longtime urban cyclist who’d sworn off bike commuting after a move put a sizable hill between me and the office, I wondered if electric bikes were the answer. I decided to find out.

Friday afternoon is the time when work winds down and you start thinking about how to spend this week's pay cheque over the weekend. You can check out some sweet deals and feed your techno-lust with some sweet deals. Here are six of the best.

You might see teaching your kid how to ride a bike as a rite of passage, a sacred experience that culminates with the grand moment of you wiping tears as Little Adele or Brady pedals into youthful freedom. That's great. But you also might look at the task with dread -- all you can envision is an aching back for you, tears for your kid and misery all around. For the latter group, there is no shame in signing your kid up for bike riding lessons.

I know I'm not the only one with this problem. The first time I tried a cycling class, the instructor helped me get my feet, clad in borrowed cycling shoes, attached to the pedals. The second time, I was on my own, and spent two full songs smushing my feet against the pedals in the dark and praying for some kind of miracle.

If you only do one of the sports in a triathlon -- swimming, cycling, or running -- you're safe for now. But as soon as you take up a second, a thought begins to sprout in the back of your mind. What if I did a triathlon? it whispers. I would only have to learn one more thing.

Sharing your running and cycling routes is the whole point of using Strava - you can see whether you're the fastest in your neighbourhood at climbing that big hill, or take on a friend's favourite running route to see how you compare. But this weekend, Australian analyst Nathan Ruser pointed out that the app's heatmap of popular routes reveals, oops, data about military bases and the people who are stationed there.

Cyclists take to the streets to get to work, to get fit or purely because it feels great to ride a bike. But boy, do they cop a hiding from motorists. As a South Aussie-expat, this time of year is notorious for one thing: In the shadow of the Tour Down Under, cyclists take over the roads, footpath and cafes.

Here's a list of commandments you should be following if you want to avoid getting a filthy spray from an indignant motorist.

Ready to try a group cycling class? You'll need to set up your bike and learn how to connect your shoes, but once you're in the saddle the instructor will tell you exactly how to work your butt off. Here's what you need to know for your first time.

Video: As someone who lives in a city with a veritable arse load of cyclists, I live in constant fear of hitting one with a car door. But no more, for there is an easy way to make sure this tragedy never befalls you or your friendly neighbourhood bike enthusiasts.

This week we're tackling the topic of urban cycling. Our guests include Eben Weiss, author of The Ultimate Bicycle Owner's Manual: The Universal Guide to Bikes, Riding, and Everything for Beginner and Seasoned Cyclists; Rosemary Bolich, the Director of Community Outreach at We Bike NYC; and Doug Gordon, better known as Brooklyn Spoke - a TV producer and outspoken cycling advocate. We'll find out what some people have against mandatory helmet laws, how cities can make their streets safer for cyclists, and why it isn't worth it to argue with a motorist (but it is worth it to quietly hate them).

Bike sharing giants ofo has chosen Adelaide as their first Australian city as the company seeks to expand their footprint into the southern hemisphere. The bikes use GPS-enabled geofence technology which guides users to park bikes within the current area in which ofo is operating and where the pre-determined preferred parking zones are located. Charges start at $1.00 for 30 minutes, with an individual ride cap of $5.00.

Winter is here, and if you commute by bike or you just refuse to let the colder weather ruin your fun, there are a few things you can do to make cycling in the winter less terrible. Global Cycling Network walks you through a few tips in the video above.

Coasting downhill on your bike is exhilarating -- until, seconds later, it becomes terrifying. Experienced cyclists have a few tricks to keep those downhill rides safe, even when they're blazingly fast.

Welcome back to our health news roundup! This week we're looking at studies that seem to hold the key to preventing cancer and Alzheimer's, and being a better athlete.

We all know exercise is necessary, but if you don't like your routine, it's easy to give up. Let's talk about fitness routines we've been able to stick to, and see if we can inspire each other.

For a busy parent, kids can be an obstacle to exercise: How can I distract or babysit them so I can get my workout in? But kids can join in a lot of workouts, too -- you just have to pick the right approach for their age and personality.

Walking is a great way to explore a new city because you can get up close and personal. On the other hand, driving lets you explore spots that are out of reach by foot. If you want a happy medium between those two options, look into bike tours.

If your city doesn't have bike lanes, it's up to every car that passes you on your bike to determine how much space to give you. Despite tough new passing laws in some states, they often still suck at it. Cyclist Warren Huska solved this by strapping a pool noodle to his bike.