protein shake on a ride? milk or water? I think i'd throw up if I had to down a warm shake on a ride. Do you mix it pre ride or just take the powder?
Water, premixed and refrigerated. However on long rides, I'll take extra powder with me and mix more as needed. One bottle with 2c powder is 750 calories.
It's not a protein shake. Only 15%-20% protein. It's long-chain, fast acting sugar with a little protein. Very mild flavor. Never barfed it up.