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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. Read more at [[Nutrient Timing]]. =Original Formula=For shorter training runs, I don't include the BCAA or Glutamine to save costs. Occasionally , and occasionally I find the addition of BCAA and Glutamine they upset my digestion, so I sometimes leave them out. Read more at [[Nutrient Timing]]
* 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 less than $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)
* 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 the optional BCAA and Glutamine, this provides provides the following nutrients per quart
{| {{table}}
For more nutritional information, see [http://www.nutritiondata.com/services/referral?messageKey=e41acf28e4be9be044b1c280a9dbceca Fellrnr's Go Juice at Nutrition Data].
=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.
* 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.
==Nutrition==
Without the optional BCAA and Glutamine, this provides provides the following nutrients per quart
{| {{table}}
|-
|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
|}
