So I have found myself over the past month or so to be eating more food and more often. I have been told this is related to my fitness level cause I have been working harder and my body is burning more energy. I understand I need to eat more calories per day now, but wanted to see if their were other items along with this I should have.

A friend of mine suggested having a protein shake in the morning which would help me out. But this left me with a couple questions before I start doing this.

1. What is the gain from this (just per calories, muscle, or something?)
2. If I stop riding for a week will having this extra protein each day cause problems?
3. Is it really worth doing this? Like is it healthy or just a waist of time?