^This is good.^ My commute is 20.5 mi. Oats, wheat germ, milled flax seed, muselix w/soy milk. Mix and microwave for 1.5 mins. Add honey or molasses. My wife refers to my concoction as 'gruel'. Add fruit(banana for me) or eat separately. Also, I do a large cup o' java and carry a wb that I rarely use enroute. Yogurt, sometimes. Coming home's different. I'll drain the wb, usually. 28 oz.

Supplements, too. Fish oil 1500 i.u., b-complex w/C, multi, 1000 i.u. D, 1000mg calcium, 250 mg magnesium, iron, milk thistle, st john's wort...there're others, but I can't recall them.

13 mi one way is a good clip. Eat like an athlete. Lean meats, fish, chicken w/o the skin, salads, steamed veggies and BROWN rice. Plenty of water, too.

Satchel Paige said, "Stay away from fried foods, they angrys up the blood" Sage advice from a man who pitched in the Major Leagues at age 50. He threw 2 shutouts for the Cleveland Indians in September 1948. The last time they won the World Series.