<p>Nrdsb4, I agree with IDad’s comments. You do not need to drink any kind of “energy” shake before a 1-2 hr bike ride. For that matter, I do not subscribe to admonitions by some that a pre-workout “energy shake” is necessary for optimum performance for any sport. Instead, focus on sound nutrition as part of your daily routine and you will be just fine.</p>
<p>This is distinct from ongoing nutrition during exercise and post exercise nutrition. For exercise lasting more than 2 hours, you may need to be concerned about ongoing nutrition to fuel continued high intensity efforts. For bike riding, as a general rule, I draw the “line” at 40-45 miles. For rides of that duration, I don’t worry about ongoing nutrition other than hydration. For rides in excess of that distance, I generally will stop midpoint to refuel. Even then, you don’t want to eat to excess to avoid gastric distress or even undermining your overall nutrional plan (lots of people mistakenly treat exercise as a license to overeat). </p>
<p>Post exercise nutrition is important though, to refuel and also provide the nutrients necessary to repair and build muscle. There are studies suggesting that initial refueling should occur about a half hour after exercise to maximize uptake. There are also some studies that indicate that fast glycemic carbs with some protein should be the focus during that first half hour with low glycemic carbs, proteins, fats and other nutrients thereafter. Rigid rules, though, really aren’t necessary as long as you are eating a sound nutritional plan. And try to refuel post exercise with real food. All of these “special powders/ shakes” can be a very expensive way to replicate nutrients that are readily available from a properly stocked fridge!</p>
<p>Since you asked in the context of cycling, here’s how I approach ride nutrition: </p>
<p>Pre-ride - my normal breakfast which is about 1/3 carbs, 1/3 protein and 1/3 healthyj fats. Same meal whether I’m riding 25 miles or 100 miles.</p>
<p>During ride - water ( no electrolyte/carb powders), and various combinations of fruit, nuts, Cliff Builder Bars, Cliff Bloks, Endurolyte electrolyte capsules, depending on distance I’m riding, ambient temperature/heat index, whether we will be stopping at some market or eatery or eating by the side of the road.</p>
<p>Post ride - lots of water, a normal healthy lunch with a good balance of macro-nutrients and sometimes my own version of a shake consisting of skim milk, strawberries, blueberries, a banana and 2 scoops of whey protein isolate, with occasionally 2 tbs of natural peanut butter thrown in.</p>