Links:

• How the hell am I supposed to consume 60g of carbs per hour? : r/cycling

Basics

• water: 0.5-1L / h
  • 1L/h if it’s hot
• carbs:
  • before

    • 1 to 4g/kg of carbs 1 to 4 hours before riding¹ but build up to this slowly

  • during
    • 30-60g / h
    • 60-90 (up to 120g for >2h rides) some say¹
• protein
  • 20-40g post-ride
  • 1.2-2g of protein per kg throughout the day
• concrete ideas
  • chocolate milk