Porridge works brilliantly an hour or so before a ride, I have found i perform better on porridge than other breakfast meals. i normally just eat cereal bars during a ride but think i will try and experiment with other things after reading the above. once i finish a long ride I always have milkshake. I am not a fan of chocolate milk so always go for banana or strawberry. I have read chocolate milk is meant to better than most sports recovery drinks, does anyone know if the same applies to banana or strawberry? is it something about the chocolate content? banana shakes still have a good mix of carbs and protein so am hoping the result is the same.