A little about myself. I'm almost 30yrs old and currently $1.40 in weight. I ride about 15-40km/day (avg. ~30km distances). I do take a daily vitamin pill (Centrum Forte) and eat Vector for breakfast. Often after my night rides when I do my longer rides I come home and have pasta/rice, meat, and a soy or orange juice within 2hrs of the ride.

I'm wondering about the whey protien stuff and if I should have that stuff to build the leg muscles? I don't really eat a fully balanced diet. I also snack on Clif bars while riding and drink Gatorade and water.

How much protien should I be having a day? Also how much carbs shouldI be having a day? How many calories a day?

How many clories does the average person use a day (non riding)?


Thanks in advance.