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Fellrnr's Go Juice

1,531 bytes added, 09:52, 23 August 2012
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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 about how this drink helps improve your training at [[Nutrient Timing]].
=Original Updated Formula=For shorter training runs, I don't include ve updated the BCAA or Glutamine formula a little, partly to save reduce costs, and occasionally partly because I find they upset my digestion, so I sometimes leave them outlike the test better. I'll It also use my [[DIY Electrolyte Drink]] for conditions where hydration is provides a lot more important than fuelingcalories.
* 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 is worth trying if you suffer from [[Cramps]].
** 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==
With Without the optional BCAA and Glutamine, this provides provides the following nutrients per quart
{| {{table}}
|-
|Calories||6871187
|-
|Calories from Fat||15
|Cholesterol||45mg
|-
|Sodium||2059mg1308mg
|-
|Total Carbohydrates||132g256g
|-
| Dietary Fiber||0g
|-
| Sugars||104g256g
|-
|[[Protein]]||46g
|-
|Carbohydrate:[[Protein]] Ratio||25.95:1
|}
=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 ** An alternative is to use 1 scoop of Gatorade and the formula a littleequal weight of [[Maltodextrin]], partly to reduce costs which is more easily absorbed and partly because much cheaper. I like the test betterget mine at http://store.honeyvillegrain.com/maltodextrin50lb. It also provides a lot more caloriesaspx for just over $1 per pound.  * 50g 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 Gold Standard, Vanilla Flavor as noted above]. * 50g Table sugar* Optional - 1x Tablespoons [http://go.fellrnr.com?id=35454X937677&xs=1&xcust=BCAA&url=http%3A%2F%2Fwww. Normal table sugar works well, proving the sweetness needed as well as [[Fructose]]amazon. The combination of [[Maltodextrin]com%2FOptimum-Nutrition-Instantized-5000mg-Unflavored%2Fdp%2FB002DYIZIU BCAA Powder], Glucose and [[Fructose]] optimizes absorption(5g). * 200g * Optional - 1x Teaspoon [[Maltodextrin]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).
* Half Teaspoon Salt
* Kool-Aid drink mix. I like the LemonOptional -lime and their lemonade flavors. * Water to Two Quarts.* Optional:** A 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.Water to Two Quarts
==Nutrition==
Without With the optional BCAA and Glutamine, this provides provides the following nutrients per quart
{| {{table}}
|-
|Calories||1187687
|-
|Calories from Fat||15
|Cholesterol||45mg
|-
|Sodium||1308mg2059mg
|-
|Total Carbohydrates||256g132g
|-
| Dietary Fiber||0g
|-
| Sugars||256g104g
|-
|[[Protein]]||46g
|-
|Carbohydrate:[[Protein]] Ratio||52.59:1
|}
 
For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
 
=See Also=
* [[DIY Electrolyte Drink]]
* [[Practical Hydration]]
* [[Hydration 101]]
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