what's for supper?

Nutrition, triathlon's fourth discipline, is perhaps the most personal. In swimming, cycling, and running there are norms and "good forms", though individuals have slight variations which work for them. Eating and drinking, what you like, what you can "stomach", is the most individualized part of the sport.

How To Train With Less Cycling Muscle Soreness from www.PoweringMuscles.com .
Is a great article on the basic fuel needs for your muscles and during and after exercise.

As my friend Rob Worsnop pointed out,
The 4:1 carbohydrate to protein optimum ratio thing seems a bit contentious, with the Gatorade and Accelerade camps commissioning study after study showing opposite results.For what it's worth, poweringmuscles.com is owned by Pacific Health Laboratories, makers of Accelerade and Endurox. See http://www.who.is/whois/poweringmuscles.com.

I agree with the article, though from my sample (n=1) I can't state any scientific facts. I feel a difference on a typical Saturday morning ride, similar pace, similar temps, consuming the same number of calories of carbs only (gels & Gatorade) vs. calories from carbs & protein (Gatorade, water & Powerbar) or (gels & Gatorade & a "recovery" drink with protein). The rides with the protein, I'm not as completely exhausted at the end. I've switched back and forth between carbs only vs. carbs & protein, probably 5 times, and I think the protein helps.

Most important first is ensure you're getting enough calories. If the Saturday morning ride at ~2 1/2 hours is your long ride of the week, you CAN do it with just a bottle of water and a bottle of electrolyte (Gatorade, Powerade, Powerbar drink, Cytomax, Accelerade, etc). But you'll be very hungry at the end, and not as strong in the last hour as you might be.

I have my best days when I eat a normal breakfast (200 to 400 calories), or at least a small snack (100 calories = one gel or two fig newtons or a banana) before riding, to "top up the reserves". Then about 30 minutes into the ride I eat my first on-ride fuel, ~100 calories. Then about 30 minutes later another 100 calories, but with some protein (a third to half a Clif bar or Powerbar). Then about 30 minutes later another 100 calories. While constantly sipping water and Gatorade (150 calories per big bottle). I'm consuming 200 to 300 calories per hour which is the most I can handle without stomach distress.

Two fig newtons, two gels, a Powerbar, and two water bottles of Gatorade (refilled with water at rest stop) = ~840 calories in ~2 1/2 hours. It is a lot of food. But a regular habit of re-fueling on the ride is good practice for going longer, like a century or ironman, where you will cramp or bonk if you don't re-fuel enough enroute. Plus you don't feel as wiped out after the ride.

I've also tested the rule "eat protein within 15 minutes of finishing the ride" and I'm 100% convinced this leads to less soreness the next day. It does not take an extreme amount, just a normal serving (20 to 40 grams) like a sandwich with meat, or a breakfast with eggs, or a bowl of cereal with milk and a protein drink. I regularly have a scoop of whey protein in a glass of milk, which is about 40 grams of protein, as a beverage with my post workout meal. This works well for me, I recommend it.

Although "your mileage may vary."

And of course, “race as you train”, meaning experiment with nutrition during training and find what works and stick to it. Don’t try something new on race day.