As an older lifter...
In the lifting world "Bro science" is rampant. This gets all but extinguished at the serious levels... The bigger guys (and potentially uh, enhanced) off season calorie targets are in the 4-6,000 per day.

Most (nearly all) protein shakes have massive doses of simple carbs to induce an insulin spike. This helps the uptake carbs and protein into the muscle cells. It also means they are a near optimal way to put on massive fat when not used properly, eg. post workout, carb depleted...

For fueling during a ride, well... I would hazard a guess that they are really concentrated and would have to ensure you drank a lot of water as well. I would also guess that many would find them hard to tolerate. Maybe the small bottled ones would be OK, but the larger boxes would likely upset your stomach...

Apples and bananas are awesome, for both lifting and riding...

Love this thread... I've been making my own sports drinks and food from mostly natural ingredints since 1993 essentially as I was at first too poor and then because, frankly it tasted nicer. My super secret ingredient for hydration? Sea salt. As for snaks - I bonk less with natural home made snake and food. Plus they taste better. The biggest hydration issue for me is getting enough fluid in - its not easy, with really yummy drinks you can keep hyrated. As for nutrition, there are thousands of home made recipes that provide all you need. Check out Alton brown and his sports bar episode for terrific food. Remember without hydration your body can't absorb the food as efficiently. Love milk and beer - though not at the same time.

Icemonkey, thanks for the Alton Brown tip. I love his books and will start making his sports bar. I recently bought some Muscle Milk thinking I was doing my body good! After reading this thread, I guess not. Would you mind sharing one of your home made sports drinks. Right now I drink water or Crystal Light energy. Like your last sentence and so agree.

I am glad I found Cytomax. I am almost embarrassed talking about it because I sound like I am giving a sales pitch. I can get an undeniable energy boost from Cytomax in about 30 seconds,... seriously. It says its guaranteed not to have illegal stuff in it, but it has something that my body likes that nothing else I've tried has.

Is it grainy or gritty? Does it dissolve easily? I don't want to commit to buying the 4lb tub online if I won't like it.

I used to put it directly into my bottle and shake it. It was gritty when I did that. I started making a pitcher and stirring it with a large spoon and it was fine then.

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.