This topic fascinates me every time because what works for one person is a total mess for another.
Pre ride if I’m riding in the morning
something with carbs- leftover pasta, overnight oatmeal with fruit, granola bar
On rides under 5 hours
Every hour
1 bottle Vitalyte with a little BCAA added in, 1 fig newton, something else to round it out (handful of jelly beans, raisins, orange, a bit of beef jerky). Depends on how I’m feeling, what my system wants, and what I can get at the local gas station.
Not out of the question- anything potato- french fries, tater tots, Mc D’s hash browns.
Rides over 5 hours
Every hour
1 bottle of Perpetuem mixed to 400 calories per bottle with some electrolyte drops added in.
I’ve only done the above a few times on really long rides, but it worked fabulously on my double century- better than food for really long rides.
After ride/workout
Copycat of the SIS recovery powder with whey protein instead of soy. 1 scoop per hour of workout plus an additional scoop if I’m feeling really wiped, up to a max of about 3 scoops. Also add a scoop of straight whey protein. Mixed into water, milk, or a smoothie depending on what I have access to.
Recovery food- whatever sounds good, trying to get a good mix of carbs and protein.