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Im a bicycle racer, so this comes up a lot. When I race or train for long distances (over 60 miles) Ill take 2 bottles of water (about 1.5 liter worth) and a small bottle of energy drink (about 24 oz worth) as a pick me up in the middle.
On a normal short day (25-35 miles) Ill just take one bottle of water (3/4 liter or so), and for 35 - 60 Ill take 2 (1.5 liter again). As long as I keep hydrated Im ok.
Energy drinks/goo/bars actually do work though, if done right. It takes them about 20-30 minutes to kick in, but I definitely notice a performance difference both in how it feels and in my times.
Btw, my energy drink of choice is cytomax, just for reference, and I'll usually race with one or two Clif Shots or GUs strapped to my stem.
What I eat, I eat - though, I dont add protein to my diet during the race season, I actually add carbs - more energy. Protein is for the bodybuilders, and even then it probably doesnt really work, its the 'roids that they tend to use, the protein is probably just an excuse...
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