Difference between revisions of "Fellrnr's Go Juice"

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This is the drink I use for races and harder training runs. For shorter training runs, I don't include the BCAA or Glutamine to save costs. Occasionally I find the addition of BCAA and Glutamine upset my digestion, so I sometimes leave them out. Read more at [[Nutrient Timing]]
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This is the drink I use for races and harder training runs. I drank 5.5 gallons of the original formula go juice at the [[2010 Keys 100]] as virtually my only fuel. The 5.5 gallons provided about 7,500 Calories and 500 grams of protein. Read more at [[Nutrient Timing]].
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 +
=Original Formula=
 +
For shorter training runs, I don't include the BCAA or Glutamine to save costs, and occasionally I find they upset my digestion, so I sometimes leave them out.  
  
 
* 2x Scoops Gatorade powder (normal dilution)
 
* 2x Scoops Gatorade powder (normal dilution)
 
** An alternative is to use 1 scoop of Gatorade and the equal weight of [[Maltodextrin]], which is more easily absorbed and much cheaper. I get mine at http://store.honeyvillegrain.com/maltodextrin50lb.aspx for less than $1 per pound.  
 
** An alternative is to use 1 scoop of Gatorade and the equal weight of [[Maltodextrin]], which is more easily absorbed and much cheaper. I get mine at http://store.honeyvillegrain.com/maltodextrin50lb.aspx for less than $1 per pound.  
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* 6x Tablespoons [[Protein]] Powder (Optimum Nutrition 100% Whey Gold Standard - Vanilla Flavor)
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* 6x Tablespoons [[Protein]] Powder. I like Optimum Nutrition 100% Whey Gold Standard, Vanilla Flavor. It mixes easily and gives the drink a smooth 'creme soda' flavor and texture.
 
* Optional - 1x Tablespoons BCAA Powder (5g)
 
* Optional - 1x Tablespoons BCAA Powder (5g)
 
* Optional - 1x Teaspoon Glutamine Powder (5g)
 
* Optional - 1x Teaspoon Glutamine Powder (5g)
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* Optional - a pinch (less than 1/4 teaspoon) of 'no salt'. This is Potassium Chloride rather than Sodium Chloride and is worth trying if you suffer from [[Cramps]].
 
* Optional - a pinch (less than 1/4 teaspoon) of 'no salt'. This is Potassium Chloride rather than Sodium Chloride and is worth trying if you suffer from [[Cramps]].
 
* Water to Two Quarts
 
* Water to Two Quarts
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==Nutrition==
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With the optional BCAA and Glutamine, this provides provides the following nutrients per quart
 
With the optional BCAA and Glutamine, this provides provides the following nutrients per quart
 
{| {{table}}
 
{| {{table}}
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For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
 
For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
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 +
=Updated Formula=
 +
I've updated the formula a little, partly to reduce costs and partly because I like the test better. It also provides a lot more calories.
 +
 +
* 50g [[Protein]] Powder. I use Optimum Nutrition 100% Whey Gold Standard, Vanilla Flavor as noted above.
 +
* 50g Table sugar. Normal table sugar works well, proving the sweetness needed.
 +
* 200g [[Maltodextrin]]
 +
* Half Teaspoon Salt
 +
* Kool-Aid drink mix. I like the Lemon-lime and their lemonade flavors.
 +
* Water to Two Quarts.
 +
* Optional:
 +
** A pinch (less than 1/4 teaspoon) of 'no salt'. This is Potassium Chloride rather than Sodium Chloride and is worth trying if you suffer from [[Cramps]].
 +
** 1x Tablespoons BCAA Powder (5g).
 +
** 1x Teaspoon Glutamine Powder (5g).
 +
** 1/2 teaspoon of choline powder. (Choline Citrate, not Choline Bitartrate.)
 +
** Liquid B Vitamins.
 +
** 1/2 Teaspoon Taurine.
 +
 +
==Nutrition==
 +
Without the optional BCAA and Glutamine, this provides provides the following nutrients per quart
 +
{| {{table}}
 +
|-
 +
|Calories||1187
 +
|-
 +
|Calories from Fat||15
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|-
 +
|Fat|||1g
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|-
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|  Saturated Fat||1g
 +
|-
 +
|Cholesterol||45mg
 +
|-
 +
|Sodium||1308mg
 +
|-
 +
|Total Carbohydrates||256g
 +
|-
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|  Dietary Fiber||0g
 +
|-
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|  Sugars||256g
 +
|-
 +
|[[Protein]]||46g
 +
|-
 +
|Carbohydrate:[[Protein]] Ratio||5.5:1
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|}

Revision as of 18:29, 13 April 2012

This is the drink I use for races and harder training runs. I drank 5.5 gallons of the original formula go juice at the 2010 Keys 100 as virtually my only fuel. The 5.5 gallons provided about 7,500 Calories and 500 grams of protein. Read more at Nutrient Timing.

1 Original Formula

For shorter training runs, I don't include the BCAA or Glutamine to save costs, and occasionally I find they upset my digestion, so I sometimes leave them out.

  • 2x Scoops Gatorade powder (normal dilution)
  • 6x Tablespoons Protein Powder. I like Optimum Nutrition 100% Whey Gold Standard, Vanilla Flavor. It mixes easily and gives the drink a smooth 'creme soda' flavor and texture.
  • Optional - 1x Tablespoons BCAA Powder (5g)
  • Optional - 1x Teaspoon Glutamine Powder (5g)
  • Half Teaspoon Salt
  • Optional - a pinch (less than 1/4 teaspoon) of 'no salt'. This is Potassium Chloride rather than Sodium Chloride and is worth trying if you suffer from Cramps.
  • Water to Two Quarts

1.1 Nutrition

With the optional BCAA and Glutamine, this provides provides the following nutrients per quart

Calories 687
Calories from Fat 15
Fat 1g
Saturated Fat 1g
Cholesterol 45mg
Sodium 2059mg
Total Carbohydrates 132g
Dietary Fiber 0g
Sugars 104g
Protein 46g
Carbohydrate:Protein Ratio 2.9:1

For more nutritional information, see Fellrnr's Go Juice at Nutrition Data.

2 Updated Formula

I've updated the formula a little, partly to reduce costs and partly because I like the test better. It also provides a lot more calories.

  • 50g Protein Powder. I use Optimum Nutrition 100% Whey Gold Standard, Vanilla Flavor as noted above.
  • 50g Table sugar. Normal table sugar works well, proving the sweetness needed.
  • 200g Maltodextrin
  • Half Teaspoon Salt
  • Kool-Aid drink mix. I like the Lemon-lime and their lemonade flavors.
  • Water to Two Quarts.
  • Optional:
    • A pinch (less than 1/4 teaspoon) of 'no salt'. This is Potassium Chloride rather than Sodium Chloride and is worth trying if you suffer from Cramps.
    • 1x Tablespoons BCAA Powder (5g).
    • 1x Teaspoon Glutamine Powder (5g).
    • 1/2 teaspoon of choline powder. (Choline Citrate, not Choline Bitartrate.)
    • Liquid B Vitamins.
    • 1/2 Teaspoon Taurine.

2.1 Nutrition

Without the optional BCAA and Glutamine, this provides provides the following nutrients per quart

Calories 1187
Calories from Fat 15
Fat 1g
Saturated Fat 1g
Cholesterol 45mg
Sodium 1308mg
Total Carbohydrates 256g
Dietary Fiber 0g
Sugars 256g
Protein 46g
Carbohydrate:Protein Ratio 5.5:1
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