Food, drink and that protein stuff?!

[Schmilliemoo]

I don't really eat/drink especially for cycling, but I find science in sport rego amazing for stopping post hard training achiness, even when I'm training hard for a major comp. And no I don't work for them lol.

 

[Tin Pot]

Hey all,

I'm new to cycling and I'm beginning to build up distances and average speed, but I need some advice.
I'm quite wide for my height coming in at just 5'8'' and 13.5 stone, or in new money 173 cm and 85 kg. I'm by no means an "elite" athlete, or any kind of athlete if truth be told. I'm just a chubby middle aged bloke looking to get a touch healthier. I quit smoking last year and I'm asthmatic, in case that has any bearing on my question.
So, here are my questions:
Before a bike ride should I eat anything specific?
Is water the best thing to stick in the bottles on my bike for mid ride drinky-poos?
What the hell is this protein shake stuff I keep hearing about? sounds like nutritionist snake oil if I'm honest.
Or is it just all just a load of cobblers and I should eat and drink what the hell I want ? (I suspect it's not this.)

Just a quick guide on eat this, drink that, don't eat or drink the other would be great. I'm not really that fussed about losing or gaining weight, I'm just trying to generally improve my overall fitness.

Hi,

I'm 173cm 82.9Kg, I've been cycling again for about nine months, done a couple of triathlons, couple of big rides and a half marathon.

Getting back on the bike takes getting used to, but if yourre on the bike for an hour, you just need a small breakfast -porridge or cereal. Have a glass of water and a small glass amount of flavoured milk afterwards.

Beyond that as you look at two hours upward, take a banana or flapjack with you and eat one every hour. Water and milk when you get home.

This is what I do, based on internet knowledge, and I seem to do ok.

 

[Joshua Plumtree]

I can ride all day with no breakfast and nothing but water for the ride.

I can ride all day and all night for seven days straight with nothing to drink but my own urine and half a pickled egg as my only energy source.

 

[maltloaf]

Up to 90 mins and I just use a high 5 electrolyte drink tab dropped in the drinks bottle. Over 90 mins and I try and have something like a flap jack or similar every hour. I like to have a banana or something half an hour before any ride and then a decent nutritious meal afterwards or a protein drink if I don't have time.