I will echo a couple things mentioned here as having worked great for me, and one or two others. (Nutrition fascinates me.):
- Whey protein (I like Isopure and Biotest brands), especially post-ride for recovery.
- Beta alanine, especially if you use enough of it. Not cheap, but does work.
- LightSpeed - 2 caps before a long ride and 1 later in the ride makes it much smoother sailing.
- Coconut water!! I just tried it recently for the first time and now I'm hooked! Better at hydrating than Gatorade, Powerade, etc., very mild and pleasant-tasting (like water but with just a HINT of coconut sweetness to it). My new favorite hydration drink! I've only tried the Zico brand so far. Haven't tried VitaCoco or the others yet, but I will.
- Whey protein (I like Isopure and Biotest brands), especially post-ride for recovery.
- Beta alanine, especially if you use enough of it. Not cheap, but does work.
- LightSpeed - 2 caps before a long ride and 1 later in the ride makes it much smoother sailing.
- Coconut water!! I just tried it recently for the first time and now I'm hooked! Better at hydrating than Gatorade, Powerade, etc., very mild and pleasant-tasting (like water but with just a HINT of coconut sweetness to it). My new favorite hydration drink! I've only tried the Zico brand so far. Haven't tried VitaCoco or the others yet, but I will.