Supplement advice

duckson

I'm after some advice on what (if any) supplements i should consider to help recover quicker or increase performance or the amount of days i can exercise without needing to take a rest day (i understand rest days are needed just seem to do one day on then one day off!). I'd like to increase the number of days I feel I can exercise as some days i'm feeling a little tired, aching legs and a little lethargic so have ordered some Whey Protien Isolate from Sport Supplement UK mainly for when i get back home after exercise that day (cycling or running). I went for this as its zero fat and low/zero carbs as I'd get carbs from the main evening meal i'd eat shortly after arriving home, this meal isnt always ideal so may be lacking in protein sometimes (wife makes it, i eat it!).
Now my exercise is nothing major compared to some, only cycling i'm able to get in is the commute to work which is ~14miles each way although i do this at as fast a pace as possible and any running is ~5km though i'm looking to raise this a km or 2 every few weeks over the coming months.
I aim for 2 days of commuting by bike and 1-2 5km+ runs a week (more so if i dont commute on the bike).

So should I try any other supplements (apart from the WPI) to help with the above or do I only really need to consider it once my distances increase, if so at what point and what should i use?
If the WPI took my protein over what my body ideally needs is the additional protein just expelled from the body or will it add body fat?

Note that an important aspect is that i am trying to lose a few pounds in weight, nothing to major mind, i'm currently around 11.5stones and would like to aim for a target weight of 10.5stones to 10.75stones (i'm 5ft 9in). Last September i weighed borderline 13stones so i have shed a few pounds due to the cycling, watching my diet more and started running when the weather hasnt been ideal for cycling these last few months.

pbt150

For someone of your size you need ~15g protein and ~70g carbs post-exercise. Something like Science in Sport (SiS) ReGo is a very good recovery drink, it's got protein and carbs, and a multivitamin component too. It's a good place to start your post-ride recovery, it's used by GB cycling and quite a few TdF teams, so it must work!