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From Fellrnr.com, Running tips
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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[[Protein]]. Read more about how this drink helps improve your training at [[Nutrient Timing]].
=Updated Formula=
* 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 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).
==Nutrition==
Without the optional BCAA and Glutamine, this provides provides the following nutrients per quarttwo quarts{| {{table}}class="wikitable"
|-
|Calories||1187
|Total Carbohydrates||256g
|-
| Dietary [[Fiber]]||0g
|-
| Sugars||256g
** 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
* 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.
* 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
* [[DIY Electrolyte Drink]]
* [[Practical Hydration]]
* [[The Science Of Hydration 101]]
