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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. For shorter training runs, I don't include drank 5.5 gallons of the BCAA or Glutamine to save costsoriginal 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]].
=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 [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]. ==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 Gold Standard - Vanilla Flavor)]. * * 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 two quarts
{| class="wikitable"
|-
|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 [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
