1. Pre-Workout Energy
Exercise and heavy eating don't mix, but you need calories to fuel your workouts because not eating can result in you quickly depleting your energy reserves. Plus, some athletes get upset stomachs exercising on empty tanks. 

An energy drink specifically formulated for pre-workout can provide easily digested liquid calories designed to enhance endurance. Look for an all-purpose supplement that supplies healthy complex carbohydrates and protein with low sugar and fat. You may find that energy bars, fruit and cereal make good pre-workout meals, too.

2. Energy Replenishment During Workouts And Events
While it's essential to carry food or stop for snacks while riding, what you eat and drink depends on what works for you. Energy drinks are easily consumed (sipping is easier and faster than chewing) and provide fuel in the form of steady complex carbohydrates, as well as replenishing electrolytes and minerals lost through sweating.

You'll also want solid food. Energy bars require more effort to eat than drinks or gels and are best for long, low-intensity rides. Energy gels (similar in form and taste to cake frosting) have become very popular the last few years. These are easy to eat and absorb and provide concentrated carbohydrates that deliver immediate energy during intense efforts. Some varieties include vitamins, amino acids, caffeine and electrolytes. 

And remember, that whatever you choose to eat, you must also drink plenty of water, which helps your body more quickly absorb the essential ingredients in energy foods.

3. Eating To Recover
There's a one-hour window of opportunity immediately after workouts when the muscles absorb the most nutrients and when glycogen, the energy reserve in your muscles, is replaced most efficiently. Protein is also important to help quickly repair the trauma your muscles have sustained from firing thousands of times during your ride.

You don't have to eat a big meal, but you should eat something soon after training to recover quickly and store energy for your next ride. Lots of people get good results with a small, high-protein-and-carbohydrate shake. Other carbo-rich foods work well, too, such as a vegetarian burrito. Experiment to see what works best for you.

Taking It With You
It's a snap to take along energy drinks and food. Drinks are easy to carry in water bottles. Or, you might prefer wearing a hydration pack, which carries more liquid and includes a delivery hose to make sipping more convenient.

Jersey pockets are designed to carry energy bars, fig bars, fruit or energy gels. Stashed like this, the grub is easily reached while riding, too. Some people use electrical tape to stick packets of energy gel to their top tube or stem for easy access (a good trick for racing). For high-intensity events or rides, energy gels and drinks work better than energy bars. They can be swallowed in seconds (chewing an energy bar can interfere with breathing) and the ingredients enter your system quickly.

Taste Test
Be sure to experiment in training or on rides that are not as important as your big event to make sure that your food and drink choices are right for you. What works for one person won't necessarily work for you.

The Bike Shop stocks a good selection of tasty energy food and drinks. Pick some up soon!