Normal diet will deal with “Normal” life
If you are doing 1.5 hr training and burning 1000kcal then you may be JUST okay with what was stored in your mussels/liver and blood stream.
Then how do you get it back in for the next days training, If you are going to train 5-6 days a week you are going to need to fuel pre - during and post exercise fueling. Eventually!!!
It is a wonderful science - what do i eat… Guess what we are a bit different.
Carbs / electrolyte and whey powder are your friends. You think not doing them to fuel your the effort and wonder why i did not get an FTP improvement?
I am looking and researching now how to fuel for rides of 4 to 5 days …? and Race
Short rides you will get away with a balanced diet… with enough calories… but its not Optimum
If you are out on a road ride you will be dropped after 2 hours of not fueling.
Get Maltodextrose (Cheap as chips) i just got 5Kg for £8 and a i add a scoop of Fructose for taste.
You will recover better with a scoop of whey powder in the first 30 minutes - 1 hour post ride maybe 2 scoops.