I use Sustained fuel in a small camelback bladder and a larger one full of water with drops in it that turn it into electrolyte drink that is tasteless. The sustained fuel is what marathon runners use to get calories while running. I also use salt pills. Go to hammer nutritions website they have tons of good reading.
The thing you have to do is pick what you want to use and train with it. That way you know what will work and what won't.
Funny you say I bounce and not break. I've broken tons of bones.
But have gotten pretty good at tuck and roll.