Your recommended diet for a prospective daily bicycle commuter is requested.
Hello all. So for my up and coming summer internship, I hope to make the 10 mile commute to and from (round-trip: 20) my place of work, ideally every day.
One of my concerns is what I eat. Currently my daily diet is oatmeal/coffee for breakfast, sandwich for lunch (ham, turkey, bologna, or salami: pick 2 meats, and cheese on good bread), and some good dinner which combines wheat/grain, meat and veggies. Snacks between lunch and dinner and after dinner are included. Plus, I am a moderate drinker, mostly of red wine.
I have read
of websites. They have a mixed bag of answers. Been trying to avoid the 'have a ton of calories' answers as that can mean a lot of things.
Thus I am looking for what is crucial to maintaining ~same energy output every day, consistently, without draining the life out of me. What vitamin supplements would be good to take, and what are the equivalents of those in actual food. Feel free to consider cold weather scenarios as well, as that's another goal of mine.
Previously (that being the first 5 days of my school year) I had biked 4 of those days to and from campus (also about a 20-24 mile round trip). By the end of the 4 days I had unfortunately come down with a cold, which I assume was from improper dieting. So I do not want to repeat that.
Lastly, body parameters: somewhere around 5'10" @ 150 lbs.
Thanks a lot!