I have a Muscle Milk shake with a Banana before a ride (20-30 miles)

I have mainly been just drinking water during, I just ordered a pack of Nuun to use in one bottle.

Post ride I try to eat a meal with a mix of protein and good carbs, like grilled chicken and sweet potato.

I am lactose intolerant, and gluten sensitive. So I stay away from whole milk and white bread/flour.

I am also lifting weights 3 x week, and trying to ride 3 times a week. Working up to a Century next spring.