Multi hour ride nutrition Ok. We're talking about when you'll be on the bike for 5+ hours. For example, a Century or 200K. 

What is the best nutrition for a ride of this type?

So, I'll be on the bike for 5+ hours, with few or no stops. (pee stops and water refill and otherwise nothing else)

Should I go with the food provided along the way (a supported century), or junk food, or should I prepare my own deal?

FWIW - 30mi/50k ride does not count. That's a training ride in 2 hours or less. 


  Update... Here's what it came down to. We used Hammer Nutrition Perpetuem. Basically, Perpetuem is a bunch of maltodextrin + some protein + some fats. We made up 8 hour water bottles which was basically like slurping down pancake batter. The Century ride had 7 stops along the way. Not counting water refill and pee stops; we only made a real stop for lunch at the 6th stop. The 8th stop was the end, but we continued on for another 30 miles to meet up with our ride back home. 


I must add that the Perpetuem mixture started out well, but was extremely revolting by the end of the ride. However, it did the job. Since the May supported century, I've done several 80 - 100+ mile rides. Perpetuem works well as fuel, but I did add some tastier, solid foods to my jersey pocket for a change of pace.
Informally, I find that on long rides, your body will simply know what it needs. You pull off at a stop; the trail mix and pickles look delicious, so you eat them.

More scientifically though, your body can process about two servings (e.g., bottles of gatorade, gel packs, etc.) of carbohydrate per hour. Any more than this, and you can experience gastrointestinal distress (politely put) as the excess carbohydrates back up in your gut. For this reason, I prefer to drink water on long rides, and use food or gel packs to replenish salt and sugar. This way I can decouple hydration from my carbohydrate intake — if I'm parched, I'm not stuck with the choice of getting dehydrated versus consuming too many carbs.

But first and foremost, listen to what your body tells you it wants. Drink plenty of water and try to spread out your consumption of food and drink evenly. Lots of small snacks will be easier on your digestive system and keep your energy level even, as opposed to a few large binges.