Originally Posted by
Carbonfiberboy
I never eat a full meal when on the bike, no matter how long, unless I'm touring and it doesn't really matter when I get to wherever. That said, protein is important on any ride over 3 hours. However, there's no need for over about 15% protein. F.I., if you're going to ride say 16 hours and you eat 200 cal/hr, that's 3200 calories * .15 = 480 calories protein or 120g = total daily protein requirement just from on-bike food.
You do need protein every few hours. The key distinction here is that
3200 calories might be the right amount if you weigh 120 pounds and the level of effort is not too high. But more than likely that could be a huge calorie and protein deficit, and extract a considerable toll on your body the next day. Also keep in mind that 16 hours is basically a full waking day provided you are getting enough sleep. For me, 3200 calories on an completely sedentary day would be a weight loss plan. The the greater the effort, the higher the protein needs. I think you have to consider your goals for the day's effort versus realistic nutritional and recovery requirements. Or put another way, do you want to be fast today at the expense of being slower the next day or next week?
Originally Posted by
Carbonfiberboy
Chocolate is too much fat. "Sugary" isn't the right thing, either. I can't drink anything that tastes very sweet for hours and hours. That's why I use a lot of maltodextrin for carbs. No sweet taste, no taste at all really, which is good. I can eat a scone OK or a maple bar or Fig Newtons or a Snickers bar. Or granola bars or Clif bars or any number of things like this. You want edible calories, whatever goes down quickly without complaint in large quantity and isn't too fatty. Experiment.
There's nothing wrong with chocolate unless your stomach is overly sensitive, just make sure it doesn't come with a lot of sugar. I'm not a fan of
simple sugars, and especially something like Ensure which is basically absurdly over-priced liquid candy. Ironically, the magic of Fig Newtons as an energy source (just read the nutritional label) is the combination of dense nutrients and it's mega fat content.