I'm a recent convert to all Hammer, all the time. Hammer gel and Sustained Energy and/or Perpetuem for longer rides (2+ hours), just gel and maybe some Heed for shorter rides. I thought it was all hooey, but it works for me. In fact I have been REALLY surprised at the results (as in, why the heck didn't I do this sooner??). I don't eat any (or very little) solid food on rides anymore; don't need it.