I've had way better luck following the advice
of sports nutritionist Nancy Clark
. In a nutshell, she says "engineered foods" are alright for emergencies, but real foods outperform them for far less money.
I drink a lot of milk for the protein, calcium, and carbs (chocolate milk is just about the perfect recovery drink), and normally take plain water and food on long rides. I tend to cramp really easily, but the calcium in milk, potassium in potatoes, and salt as a seasoning keeps everything running fine.
Sometimes I will mix up some tang or Gatorade from powder, just to have something that tastes good. As far as I am concerned, sports drinks don't do anything special for you. They just have really good marketing.
P.S. I see Clark now has a Cyclist's Food Guide
Last edited by beezaur; 06-28-11 at 05:26 PM.