At the moment its 2hr rides but training for riding stage 1 of the tour of Britain on 24th August 100 mile. Made up a bikeradar mix of 1 litre of warm water, 60g sugar, 1/2 tsp salt and some no added sugar fruit juice to make it taste better. Seemed to do the trick, but 60g sugar??? is that good for you??
......... but 60g sugar??? is that good for you??
How long are you riding?
I've pretty much gone to squash now for anything under 4 hours. For the longer rides, I use anything with lots of caffeine electrolytes etc which isn't easy to make.
Post ride a bit of protein - plenty of high protein fruit. But if you are only riding a couple of hours and don't have BF% in the low teens,, then just let your body do what it needs with what it has stored.