Just started cycling a few weeks ago.
Depending on the ride but if it's more than 75 miles or 3 hours in length I use the following:
Before:
Ensure drink. 4:1 ratio of carbs
rotein about 20-30 minutes before a ride.
- If it's a shorter ride then just PB&J sandwich.
- I've read MCTs help w/ lipolysis through inhibition of a-adrenergic receptor inhibition. Not sure if I want to incorporate
that into my rides.
During:
1 bottle plain water and 1 filled with Pedialyte
- I buy about 2 quarts of Walgreens generic Pedialyte for $5 when on sale
Better sugar/sodium ratio than Gatorade
- I'll have glucose tabs on hand just in case. $1 for 2 weeks worth.
- Thinking of including BCAA because of leucine's effect on mTOR.
After:
Protein/Carbs recovery. At least 35-55g protein w/ a source of carbs. There's very few pathways in this context I can think
of that enact protein synthesis other than Insulin so carbs are important here.
I buy everything on sale so it costs me probably $10-15 a week max.