Fellrnr's Go Juice
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 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.
- 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
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 as well as Fructose. The combination of Maltodextrin, Glucose and Fructose optimizes absorption.
- 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 |
