Again, it depends on how far/long you're going. I don't like to eat differently before longer rides, but I aim for around 250 calories per hour if I'm going to be out for over two hours. Gatorade is pretty much sugar water, so it's best to avoid if you're riding for exercise. If you think you need "electrolytes" try the low-calorie Gatorade, G2 I think. YMMV