Difference between revisions of "Fellrnr's Go Juice"

From Fellrnr.com, Running tips
Jump to: navigation, search
User:Fellrnr (User talk:Fellrnr | contribs)
m (→‎Original Formula)
User:Fellrnr (User talk:Fellrnr | contribs)
 
(6 intermediate revisions by the same user not shown)
Line 1: Line 1:
−
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 about how this drink helps improve your training at [[Nutrient Timing]].
+
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 about how this drink helps improve your training at [[Nutrient Timing]].
  
−
=Original Formula=
+
=Updated 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. I'll also use my [[DIY Electrolyte Drink]] for conditions where hydration is more important than fueling.  
+
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 [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=ProteinONW&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Optimum Nutrition's Gold Standard 100% Whey], Vanilla Flavor. It mixes easily and gives the drink a smooth 'creme soda' flavor and texture.
 +
* 50g Table sugar. Normal table sugar works well, proving the sweetness needed as well as [[Fructose]]. The combination of [[Maltodextrin]], Glucose and [[Fructose]] optimizes absorption.
 +
* 200g [[Maltodextrin]]
 +
* Half Teaspoon Salt
 +
* [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=KoolAid&url=http%3A%2F%2Fwww.amazon.com%2FKool-Aid-Orange-Unsweetened-0-15-Ounce-Packets%2Fdp%2FB001IZM2KC Kool-Aid Unsweetened drink mix]. I like the lighter fruit flavors like Lemon-lime, Orange, and lemonade. (The darker colors can stain some drink bottles.)
 +
* Water to Two Quarts.
 +
* Optional:
 +
** A pinch (less than 1/4 teaspoon) of 'no salt'. This is [[Potassium]] Chloride rather than Sodium Chloride, and while it probably won't help with [[Cramps]], it won't cause problems either.
 +
** 1x Tablespoons [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=BCAA&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Instantized-5000mg-Unflavored%2Fdp%2FB002DYIZIU BCAA Powder] (5g).
 +
** 1x Teaspoon [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=Glutamine&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Glutamine-Powder-1000g%2Fdp%2FB000GIUQR8 Glutamine Powder] (5g).
 +
** 1/2 teaspoon of [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=Choline&url=http%3A%2F%2Fwww.amazon.com%2FSerious-Nutrition-Solution-Choline-Citrate%2Fdp%2FB007R87WPE Choline Powder]. (Choline Citrate, not Choline Bitartrate.)
 +
** [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=LiquidB&url=http%3A%2F%2Fwww.amazon.com%2FNatures-Bounty-Vitamin-Complex-Sublingual%2Fdp%2FB001G7QPC8 Liquid B Vitamins].
 +
** 1/2 Teaspoon [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=Taurine&url=http%3A%2F%2Fwww.amazon.com%2FFoods-Taurine-Pure-Powder-ounce%2Fdp%2FB000BQSQ68 Taurine].
  
−
* 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 just over $1 per pound.
 
−
* 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
 
 
==Nutrition==
 
==Nutrition==
−
With the optional BCAA and Glutamine, this provides provides the following nutrients per quart
+
Without the optional BCAA and Glutamine, this provides provides the following nutrients per two quarts
−
{| {{table}}
+
{| class="wikitable"
 
|-
 
|-
−
|Calories||687
+
|Calories||1187
 
|-
 
|-
 
|Calories from Fat||15
 
|Calories from Fat||15
Line 27: Line 32:
 
|Cholesterol||45mg
 
|Cholesterol||45mg
 
|-
 
|-
−
|Sodium||2059mg
+
|Sodium||1308mg
 
|-
 
|-
−
|Total Carbohydrates||132g
+
|Total Carbohydrates||256g
 
|-
 
|-
−
|  Dietary Fiber||0g
+
|  Dietary [[Fiber]]||0g
 
|-
 
|-
−
|  Sugars||104g
+
|  Sugars||256g
 
|-
 
|-
 
|[[Protein]]||46g
 
|[[Protein]]||46g
 
|-
 
|-
−
|Carbohydrate:[[Protein]] Ratio||2.9:1
+
|Carbohydrate:[[Protein]] Ratio||5.5:1
 
|}
 
|}
 +
=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. I'll also use my [[DIY Electrolyte Drink]] for conditions where hydration is more important than fueling.
  
−
For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
 
  
−
=Updated Formula=
+
* 2x Scoops Gatorade powder (normal dilution)
−
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.  
+
** 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 just over $1 per pound.  
−
 
+
* 6x Tablespoons [[Protein]] Powder. I use [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=ProteinONW&url=http%3A%2F%2Fwww.amazon.com%2Fgp%2Fproduct%2FB000QSNYGI Optimum Nutrition's Gold Standard 100% Whey].  
−
* 50g [[Protein]] Powder. I use Optimum Nutrition 100% Whey Gold Standard, Vanilla Flavor as noted above.  
+
** Optional - 1x Tablespoons [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=BCAA&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Instantized-5000mg-Unflavored%2Fdp%2FB002DYIZIU BCAA Powder] (5g).
−
* 50g Table sugar. Normal table sugar works well, proving the sweetness needed as well as [[Fructose]]. The combination of [[Maltodextrin]], Glucose and [[Fructose]] optimizes absorption.  
+
** Optional - 1x Teaspoon [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=Glutamine&url=http%3A%2F%2Fwww.amazon.com%2FOptimum-Nutrition-Glutamine-Powder-1000g%2Fdp%2FB000GIUQR8 Glutamine Powder] (5g).
−
* 200g [[Maltodextrin]]
 
 
* Half Teaspoon Salt
 
* Half Teaspoon Salt
−
* Kool-Aid drink mix. I like the Lemon-lime and their lemonade flavors.
+
** A pinch (less than 1/4 teaspoon) of 'no salt'. This is [[Potassium]] Chloride rather than Sodium Chloride, and while it probably won't help with [[Cramps]], it won't cause problems either.
−
* Water to Two Quarts.
+
* 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==
 
==Nutrition==
−
Without 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 two quarts
−
{| {{table}}
+
{| class="wikitable"
 
|-
 
|-
−
|Calories||1187
+
|Calories||687
 
|-
 
|-
 
|Calories from Fat||15
 
|Calories from Fat||15
Line 73: Line 70:
 
|Cholesterol||45mg
 
|Cholesterol||45mg
 
|-
 
|-
−
|Sodium||1308mg
+
|Sodium||2059mg
 
|-
 
|-
−
|Total Carbohydrates||256g
+
|Total Carbohydrates||132g
 
|-
 
|-
−
|  Dietary Fiber||0g
+
|  Dietary [[Fiber]]||0g
 
|-
 
|-
−
|  Sugars||256g
+
|  Sugars||104g
 
|-
 
|-
 
|[[Protein]]||46g
 
|[[Protein]]||46g
 
|-
 
|-
−
|Carbohydrate:[[Protein]] Ratio||5.5:1
+
|Carbohydrate:[[Protein]] Ratio||2.9:1
 
|}
 
|}
 +
 +
For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
 +
 
=See Also=
 
=See Also=
 
* [[DIY Electrolyte Drink]]
 
* [[DIY Electrolyte Drink]]
 
* [[Practical Hydration]]
 
* [[Practical Hydration]]
−
* [[Hydration 101]]
+
* [[The Science Of Hydration]]

Latest revision as of 04:32, 26 August 2013

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 about how this drink helps improve your training at Nutrient Timing.

1 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.

1.1 Nutrition

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

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

2 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. I'll also use my DIY Electrolyte Drink for conditions where hydration is more important than fueling.


2.1 Nutrition

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

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.

3 See Also

Retrieved from "http://fellrnr.com/mediawiki/index.php?title=Fellrnr%27s_Go_Juice&oldid=4468"