Sport Need advice with new routine

[saffa]

Hi,
I've recently started cycling to work.. 40km per day (20km in the morning and same again in the afternoon... )
but not sure how and what I should be taking during/after my cycle ride..
at the moment i drink water during... at work i'll have a banana and some cereal for bfast.. lunch normally a sandwich/baked potato or similar..
not taking any protein supplements at the moment... should i?

any suggestions?
thanks in advance
anton

 

[das79]

I would recommend getting in at least a little bit of protien during the day. It also depends on what your goals are. Do you know how much protien you get in a day?

 

[rip]

What is your desired outcome? (e.g. to burn fat, to become more fit, to increase my VO2Max, fun, etc.)

How long does the ride take you to complete (each way)?

Do you know where your heart rate is averaging during this ride?

Terrain? Hills? Flat? etc...

A standard athletic diet would consist of 10-15% protein, 20-25% fat, 60-65% carbs. Unless you eat 2 hours prior to your ride, you prolly don't want to eat before. Immediately after it is a good idea to have some simple carbs and a little protein. Your work breakfast appears good. What kind of cereal is it?

You should be getting enough protein from your diet.

-Rip