hi

staytruejoel77

I am new in this website my name is Joel and had a questions
i ride my bicycle monday tru Thursday i ride to work. my travel time is 60min per 4 days
my question is what should i eat before and after i do this.exercise i also work 9 hoursa day
i am trying to tone and build muscle so how should i accomplish my goal.
my days off are friday, saturday, friday what should i eat during those days i dont ride my bike so i can recuperate from the 4 hours i work out.
any advice i welcome suggestions thank you

sheerjay

Hiya

Small suggestion on your food, is best to have some cabs for breakfast before your ride- porridge, even just a banana or something....and eat some good protein within an 1 hour of your workout- best to have it straight after if possible.

If youre trying to build muscle, then you should try get some weight training in- riding is cardio and will help burn fat, but weights will help build muscle and increase your overall metabolism. Best to mix it up

Feel free to add me if you want