What's the easiest way to intake nutrients during a ride/run

[oz rider]

I'm not sure how to vote either, cos it depends on the distance. I'll usually use a banana first, then a Cadel bar (tastiest, not just cos he's Aussie heheh) and then gels. If it's a big day (200km) I'd take along some date loaf or something tasty as well. And just plain water; some sports drinks don't agree with me so I don't bother with them any more.

[OakLeaf]

Another "it depends."

On the bike, HEED in my water bottles for anything over an hour and a half (pretty much every ride). Over four hours, I need protein, and my first choice is a tuna salad or egg salad sandwich at a snack stop.

For running, gels. I don't put anything but water and Endurolytes in my hydration bladder because of the difficulty cleaning it. I experimented with various natural substances in lieu of gels (rice syrup, barley malt, molasses), and I seem to do okay with these during the run, but afterward, if I had more than a nominal amount of fructose, my stomach will be upset for hours. So it's commercial gels for me.

Again, over about three hours (definitely a shorter time running than riding) I need protein. I'm still experimenting. Yesterday I mixed up some Perpetuem paste, which I really dislike using soy protein, but hope it won't hurt me if I only use it on rare occasions. It was near impossible to dispense, but what I could get into my mouth went down fine and seemed to sustain me really well. I'm thinking next time I try this, I'll wrap "loaves" of it in waxed paper. Anyone else who mixes Perpetuem paste, how do you dispense it? Really, I'd like to try some hummus on a run. Again, I think I'd have to form it into loaves, wrap them in waxed paper, and freeze them before a run, but it's worth a try...

[staceysue]

I fill my water bottles about 1/4 full of real lemonade and maybe eat a nut rollup if I need it. It seems to do the trick fpr me, but I don't cycle competitively.

[XMcShiftersonX]

I do all three on a given ride. Obviously reaching for your water bottle and downing some Perpetuem is the easier of the options, so you don't have to stop etc. But, I am learning how to eat Gu while riding so I don't waste time stopping, and next will be Clif bars

[roadie gal]

Sports drink during the ride and then, depending on the intensity and the heat, either a recovery drink or food after. I use a custom Infinit mixture on my rides and runs.

[indysteel]

I'm not currently running and, even when I am, I don't do it for any great distance.

For my longer rides, I carry one bottle of Cytomax Sport and one bottle of water. I've never really liked gels and ten to stick to real food. Bananas are probably my first choice. Easy to eat, easy to carry.

I've worn braces since late 2007 and that somewhat limits what I can eat during rides because I don't really like the sensation of having a bunch of stuff stuck in my braces and teeth. I used to rely heavily on Clif Blocs, but I struggle with them because of my braces. If they're soft, I do okay though.

For my longest of rides--RAIN for instance--when the official SAG stops are few and far between, I keep cut up Payday bars in my top tube bag and eat a square of it every 20 minutes or so. If there are official stops, I might have a PB&J or fruit, maybe a cookie or two or some trail mix. I never eat a lot at one time during a ride.

[MartianDestiny]

PAYDAY bars, Genius! I think I'm going to have to that trick.