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.

why do you want to "buld the leg muscles" as you put it? Do you compete in a power sport...football, sprinting, etc...or do you just want thighs like Florian Rousseau?

post what your goals are.

make sure your body has a surplus of calories and try to make 35% of those protein, 50% carbs, 15% goodness(fat). Really thats just my ratio, others may use another. That works for me when I want to make muscles.

There's lots of info available on the net if you do a search for things like cycling nutrition. How much you want of each depends on what you want to do.

That being said, most "experts" seem to recommend that an average person consume between .5 and 1 gram of protein per pound of body weight in a day. The amount goes up as your activity level increases. The most I've seen recommended is 2 grams per pound for serious athletes.

If you can get that amount from the regular foods you eat, then do so. Check out https://www.calorieking.com for some good information about individual foods. They give the fat, carb, and protein content for a huge number of both generic (i.e. steak) and specific (i.e. Oscar Meyer Bologna) foods.