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This is the drink I use for races and harder training runs. For shorter training runs, I don't include drank 5.5 gallons of the BCAA or Glutamine to save costs. Occasionally I find original formula go juice at the addition of BCAA and Glutamine upset [[2010 Keys 100]] as virtually my digestiononly fuel. The 5.5 gallons provided about 7, so I sometimes leave them out500 Calories and 500 grams of [[Protein]]. Read more about how this drink helps improve your training at [[Nutrient Timing]].
* 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 :** 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 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].* Water to Two Quarts* 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].
==Nutrition==
Without the optional BCAA and Glutamine, this provides provides the following nutrients per two quarts
{| class="wikitable"
|-
|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
|}
=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 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]. ** 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).** 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).* Half Teaspoon Salt** 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==Nutrition==With the optional BCAA and Glutamine, this provides provides the following nutrients per quarttwo quarts{| {{table}}class="wikitable"
|-
|Calories||687
|Total Carbohydrates||132g
|-
| Dietary [[Fiber]]||0g
|-
| Sugars||104g
|-
|[[Protein]]||46g
|-
|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=
* [[DIY Electrolyte Drink]]
* [[Practical Hydration]]
* [[The Science Of Hydration]]