8,105
edits
Changes
From Fellrnr.com, Running tips
no edit summary
==Fellrnr's Endurance Nutrient Timing System==
I have been experimenting with NTS as an endurance athlete for 8 months (as of since Dec 2010). This section documents my approach and findings, but remember I am typically following this approach after extended exercise (3+ hours).
=== ENTS Pre-Exercise===
I have a breakfast of 25g Whey protein, Choline, 1/4 teaspoon salt, 1 tablespoon Cocoa powder and Metamucil. This is normally taking 1-2 hours before starting my run.
=== ENTS During Exercise===
I use a ratio of between 1:3 and 1:4 protein to carbohydrate using Optimum Nutrition 100% Whey (Vanilla) mixed with Carbohydrate. I started off using Gatorade, but I moved to Gatorade/[[Maltodextrin]] then Sugar/[[Maltodextrin]]. I find the mixture tastes pretty good and gives no digestive distress. I also add 1/4 tsp salt per quart to provide more electrolytes. More details at [[Fellrnr's Go Juice]]
===ENTS Immediately after exercise===
=== ENTS Post Exercise ===
At about 2 hours after exercise I change the mixture to 25g Whey protein + 25g Casein protein + 30g Gatorade + 1 tablespoon flax oil. I also add Metamucil fiber to slow digestion and keep the digestive system happy. Sometimes I will not bother with the Whey and just use the Casein.
At about 3 hours after exercise I change things again. At this point I move away from the fast carbs to skim milk, which provides slow carbs. Typically I'll take 25g Whey protein + 25g Casein protein + 16oz Skim Milk + 1 tablespoon flax oil. Again I will add Metamucil.
=== Sustaining Recovery ===
After 4 hours I will continue to have the occasional protein drink, including one with a banana and spinach. I will typically eat a large salad (1-2 heads of lettuce, 1/2 cucumber, several tomatoes, olives, nuts, 1-2 cans beets, 1/2 can sweetcorn, etc.)
===GOMAD Grazing===
I've also used an approach I call [[GOMAD Grazing]] for the ENTS Post Exercise period, which works quite well.
=== Example Routine===
