We all know by now (I hope) that carb is king for performance in high intensity workouts, hard/long rides, and races. I thought I’d start a thread for everyone to share their “go-to” pre/during/post food/hydration. If you feel so inclined, please share what works for you every time - tried and proven, over and over.
This is very important, because everyone is different. The goal here is to show everyone how what works for one person might not work for another. I am not after the science of sports nutrition here. I am after real-life stories and results!! So please contribute.
Here’s mine. I do my workouts 1-2hs after waking up. My workouts are hard, 1.5 hs long. Weekends are longer so I’d add food for the “during”.
1 SiS bake
1 medium bowl of cereal with almond milk (1.5 cups)
1 caffeine gel
Yes, straight up processed carbs with almost zero fiber and no fat for super quick absorption. That’s my jet fuel. I eat unprocessed foods all the other hours of the day, but workout time is another story.
These are about 90g of carbs total.
2 bottles with Skratch
1 scoop of BCAAs/EAAs in one of the bottles because I don’t eat protein before the ride
2 packets of oatmeal
1 tbsp of maple syrup
1 scoop (about 20g) of whey protein
That’s about 90g of carbs and 20-30g of protein