Purely from the point of view of performance during and next day it needs to be carbohydrate before during and after.
This. Plus protein and green veg. Eat within 30mins of stopping riding (or if not possible then have a protein shake as soon as you get off the bike). Protein shake just before bed helps a lot if you are training / racing.
I don’t think it needs to be as high as 90g carb per hour, i’m lucky if i hit 40g but can train / race fine on that as long as i have carbs before/after as well.
I got a bit of a shock when i worked out what a portion of rice should actually be to give me the number of carbs i wanted – its not very much compared to just piling it on my plate!
Other stuff like proper rehydration, stretching, foam roller will also help.