Well, we're all different. I usually ride first thing, so it's coffee (for a ride under 1.5 hours) and maybe some oatmeal for longer rides. If I ate a bunch, especially fats, I'd be talking to Ralph. I do take Clif bars along & refuel during longer rides. Had my first "Goo" pack yesterday, it was gross going down but it sure worked well! I was on a 55 mile ride at a fast pace and I really needed something more than what was in my bottle.