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I stopped taking most supps - there's actually some evidence they do more harm than good.
Vit D is all I use nowadays (unless there's a specific issue, ie. I would use B12 again for nerve damage).
Although I'm still a big unit, I think my diet is much healthier than it used to be - I try to get more variety in my food and more fruit and veggies these days. Nuts and seeds too. All of these are my multivitamins. Less ice cream more fruit and yog. Less sweets more dark chocolate and dates.
There is some evidence for Zinc re: colds or upper respiratory stuff but I try not to get the cold in the first place by noting when I'm feeling run down and increasing rest and staying the fuck away from the Tube (easy with Covid lockdown).
Chocolate milk. I do still have bags of Torq recovery powder left over from when I used it a lot so I use that now and then after bigger sessions or if I know I'm doing back to back sessions. My on the bike eating has got pretty bad though since moving from x grams / hr of carbs to "whatever you can buy and carry from the gas station" hence looking into DIY gels again.
Oh, on longer, hotter ultras I might take electrolyte/salt pills with me. I don't really cramp these days but they're insurance against my heavy sweating.
hippy-
Chocolate milk
I love chocolate milk when riding. Sometimes do a litre of that in place of a bottle of water.
On IndyPac I got to one of the roadhouses one evening and found that there was no chocolate milk left. I realised I was too far down the field and the people in front had taken it all. So I said I'm not letting that happen again, rode an all-nighter, made up 10 places and always found chocolate milk every time I stopped after that.Other drink I use a bit, but only at the end of rides if stomach a bit iffy is Lucozade. A litre of that in my bottle leaving the final control is an effective way to close out an audax - don't need to eat again if I have that.
frank9755
It's the plastic use which is why I swapped to making my own, using a soft flask is actually better as you can modulate how much you take. I make it for my GF too and she much prefers them as she never uses the full shop bought gel so she can have as much as she needs. I'm definitely not that accurate with my measurements, I follow the grams but just pour the salt in and hope for the best..... Also maybe test try the homemade ones for the TTs, you could definitely put the flask down the front of your skinsuit which could have some aero benefits depending on your body shape. One of my mates who's pro-conti does this and swears by the benefits although he never does 12hour TTs.
@frank9755 i'm definitely a fan of making a batch up for the weekend for the 2 days but now that I've got a multi day ride coming up I will stick to solids as you and hippy have mentioned. I've only done gels for a few hours at a time and not multi day races like you have and found my mouth is less than desirable.
What do you guys do about staying well? I'm the vitamins below and cold showers which has been working but I'm interested in what a lot more experienced people do.
My breakfast looked like the below today with a glass of OJ and a double espresso, does this mean I'm an endurance cyclist....