More and more athletes are testing the effects of a gluten free diet on their health and performance.  EFS bars are formulated with high levels of electrolytes, a mix of easily digestible carbohydrates, amino acids and are Gluten FREE.  These features make the EFS bar the perfect pre-exercise or during exercise food. Try them today. 

Doctors and Trainers are finding more and more of their athletes’ low energy levels potentially tied to low ferretin (low iron) status.  Multi-V is formulated with Ferrochel Iron ®, a highly bio-available source of iron which is non-toxic and does not affect the absorption of minerals like other iron sources do. In addition, this unique and very effective iron amino acid chelate has been shown to improve ferretin levels in hard training athletes, which is important because it improves the oxygen carrying capacity of blood. For best results, take MultiV with your pre-exercise meal on days you are training or racing.  On days you aren’t exercising, you should take MultiV with a meal. First Endurance recommends using MultiV year round to protect yourself from the stresses and demands of training and racing. 

Ultra-endurance events, defined as events that last over 5 to 6 hours, are increasing in number and popularity.  These include 24 hour mountain bike races, ironman and half-ironman length triathlons, 100 mile trail runs and mountain bike races, and even multi-day events.  These competitions are challenging even to finish and require specific training and nutrition strategies.

A 70 kilogram athlete has about 1400 kilocalories of stored muscle glycogen, 320 kcals of liver glycogen, and 80 kcals of blood glucose.  During shorter races, this athlete may only require 150-200 kcals per hour to maintain blood glucose levels, relying on his glycogen stores for the remainder of his caloric needs.  During an ultra-endurance event, however, this athlete may burn over 6000 kcals and glycogen stores will become depleted.  Nutrition strategies must address this caloric deficit.  Other aspects of nutrition to consider during competition include the nutritional composition (carbohydrate, protein, fat) and vehicle (liquid, gel, solid), convenience and availability, palatability, digestibility, and tolerability.  

Carbohydrates are the cornerstone of fueling for endurance.  Studies have shown that carbohydrate ingestion during aerobic activities over 45 minutes improves performance.  It is even more important to consume carbohydrates during long efforts and it is recommended that 300-400 calories be consumed per hour.  It is thought that exogenous carbohydrate oxidation maxes out at about 1.0 to 1.1 gms per minute, or about 60 grams per hour and this rate of oxidation can be achieved by increasing carbohydrate intake to 1-1.5 grams per minute, or 60-90 grams per hour. The limiting factor of oxidation is probably related to intestinal absorption and/or delivery of glucose by the liver.  By mixing carbohydrate sources, the maximum rate of oxidation can increase to about 1.25 grams per minute. This may be due to increased capacity for intestinal absorption, potentially by utilizing more than one transporter to cross the intestinal membrane.  (Jeukendrup 2006, Jeukendrup 2000)

It is known that adding protein to carbohydrate in a ratio of about 1 to 4 post-workout will speed up glycogen repletion.  Some recent studies have also shown that a carbohydrate/protein combination during exercise can prolong time to exhaustion and improve performance.  Protein is difficult to digest during exercise, though, especially during exhaustive exercise.  Branched chain amino acids have been studied and shown to improve performance.  Several reasons may explain these benefits.   First of all, adding protein may simply increase calories and available fuel.  Branched-chain amino acids (BCAAs) may reduce central nervous system fatigue by competing with seratonin to cross the blood-brain barrier.  BCAA’s also may replenish Kreb’s cycle intermediates during gluconeogenisis.  The addition of protein and/or BCAAs to carbohydrates also has been shown to reduce muscle damage during exercise bouts.  (Saunders 2007, Romano-Ely 2006, Greer 2007, Saunders 2004, Ivy 2003)

What about fat? Fat can be used for fuel but only at relatively low exercise intensities.  Medium-chain triglycerides have been studied during exercise, as they are more rapidly metabolized  for immediate energy.  However, they have not been shown to spare glycogen during exercise and tend to cause gastric distress.  Dietary fat may replace calories after an event, but does not replenish or spare glycogen stores or provide effective fuel during high intensity exercise.  (Goedecke 2000, Horowitz 2000)

As far as the vehicle used to deliver the fuel, this is mostly a matter of personal preference.  Some people prefer liquid calories: they are easily absorbed, provide necessary fluid, and may provide needed electrolytes.  A 6-8% carbohydrate solution actually speeds fluid absorption.  However, overhydration is a concern with only taking liquid calories.  It is currently thought that the current recommendation of drinking  600-1200 milliliters of fluid per hour in events lasting longer than an hour is too high.  Ultra-endurance athletes should adhere to more conservative guidelines of 300-800 milliliters per hour, depending on body size, event type (cycling vs. running) and actual fluid losses.  Additional calories can come in the form of gels, energy bars, or JPF (just plain food).  (Peters 2003, Hew-Butler 2006, Noakes 2004)

This brings us to the next set of considerations, which are:  convenience, availability, and cost.  Gels and bars are convenient and easy to carry.  Real food is usually cheaper than gels and bars but may be less convenient to carry during an event.  The presence or absence of aid stations and knowing which nutritional products will be available is a vital part of planning for a race or event.  

The final three considerations:  palatability, digestiblity, and tolerability are perhaps the most important.  Palatability is important:  you definitely do not want to be dreading your next gel or energy bar.  Digestibility is even more important and goes hand in hand with tolerability.  The last place that you want to find out that your new energy bar gives you diarrhea is during a 100 mile trail race.  NEVER try a new product or nutrional strategy during a race.  Again, NEVER try a new product during a race.  This is very important.  Your nutritional strategy should be planned and practiced in training BEFORE you try it in a race.  Practice under simulated race conditions as much as possible in terms of temperature, intensity, and duration. Your training should incorporate experimentation with different nutritional strategies and products and lead to a solid nutrional plan for race day.

In summary, fueling during an ultra-endurance event should consist of 60-90 grams of carbohydrates per hour, preferably from a mixture of sources.  Adding branched-chain amino acids in a ratio 1:4 can delay fatigue, improve performance, and reduce muscle damage.  Ingestion of fat is not recommended.  Fluids, gels, and solid foods may be combined as tolerated by individual athletes.  Nutritional strategies should be developed and refined during training, not during an important competition.  

REFERENCES

Goedecke JH, Clark VR, Noakes TD, lambert EV. (2005). Effects of medium-chain triacylglycerol and carbohydrate ingestion on ultra-endurance exercise performance. Int J Sport Nutr Exerc Metab, 15(1):15-27.

Greer BK, Woodard JL, White JP, Arguello EM, Haymes EM.(2007). Branched-chain amino acid supplementation and indicators of muscle damage after endurance exercise. Int J Sport Nutr Exerc Metab,17(6):595-607.

Hew-Butler T, Verbalis JG, Noakes TD. (2006) Updated Fluid recommendation: Position Statement From the International Marathon Medical Association. Clinical Journal of Sports Medicine,16(4): 283-292.

Horowitz JF, Mora-Rodriguez R, Byerley LO, Coyle EF.(2000). Preexercise medium-chain triglyceride ingestion does not alter muscle glycogen use during exercise. J Appl Physiol,88(1):219-25.

Ivy JL, Res PT, Sprague RC, Widzer MO.(2003). Effect of a carbohydrate-protein supplement on endurance performance during exercise of varying intensity. Int J Sport Nutr Exerc Metab,13:388-401.

Jeukendrup AE, Jentjens R.(2000). Oxidation of carbohydrate feedings during prolonged exercise: current thoughts, guidelines and directions for future research. Sports Med,29(6):407-24.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann CH. (2006). Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol,100:1134-1141

Noakes T. (2004). Sodium ingestion and the prevention of hyponatraemia during exercise. British Journal of Sports Medicine, 38;790-792.

Peters E. (2003) Nutritional aspects in ultra-endurance exercise. Current Opinion in Clinical Nutrition and Metabolic Care, 6(4):427-434.

Romano-Ely BC, Todd MK, Saunders MJ, Laurent TS. (2006). Effect of an isocaloric carbohydrate-protein-antioxidant drink on cycling performance. Med Sci Sports Exerc,38(9):1608-16.  

Saunders MJ, Kane MD, Todd MK. (2004). Effects of a carbohydrate-protein beverage on cycling endurance and muscle damage. Med Sci Sports Exerc, 36(7):1233-1238.

Saunders MJ, Luden ND, Herrick JE. (2007). Consumption of an oral carbohydrate-protein gel improves cycling endurance and prevents postexercise muscle damage. J Strength Cond Res,21(3):678-84.

Q: What is EFS Liquid Shot? A: EFS LS (liquid shot) is a new energy product that provides endurance athletes with the nutrients they need to fuel working muscles and increase endurance during exercise. The EFS formula utilizes the latest clinical research on endurance nutrition and input from some of the best endurance athletes in the world.

Q: How is the EFS-LS different than most gels on the market?  A: Unlike the “gels” that are on the market, the EFS Liquid Shot does not contain any gelling agents, which slow down absorption and digestion. The EFS-LS also uses highly versatile and Eco-Friendly packaging that can be recycled and minimizes waste. EFS-LS delivers 400 super-charged calories that are fortified with over 1,500mg of electrolytes, 1,000mg amino acids and 100 grams of simple & complex carbohydrates- all in clinically effective doses. 

Q: I’ve heard that there are benefits to having protein during exercise. Why doesn’t EFS-LS contain protein? A: EFS-LS contains 1g Free Form Amino Acids per serving which is the equivalent in BCAA and Glutamine profile to 5g Whey Protein. Protein naturally contains Branched Chain Amino Acids and Glutamine. Clinical evidence that shows the benefits of Branched Chain Amino acids and Glutamine during exercise dates back to 1991. These clinical studies show supplementing with as little as 1g Free Form Amino Acids improves performance, reduces post-exercise muscle damage, improves muscle glycogen resynthesis, reduces central fatigue and improves rate of perceived exertion. 

The First Endurance Research Board sides with the abundance of clinical studies supporting improved endurance performance while supplementing with Amino Acids during exercise. In addition to the clinical research, other factors lead to a decision to use these Free Form Amino Acids over complete proteins.

-Proteins are more difficult to digest than Amino Acids during exercise

-Proteins take longer to get absorbed than Amino Acids

-Proteins don’t taste very good during exercise

-Proteins can reduce the glycemic index of a drink, further reducing its ability to be quickly absorbed

-There is considerably more research that supports the benefits of Free Form Amino acids than complete proteins

Q: What are the benefits of using EFS-Liquid Shot during exercise?  

A: The benefits of EFS Liquid Shot are:

-Supplying fast and sustained energy for muscles

-Improved fluid absorption

-Reduced cramping and dehydration

-Improved performance

-Easy to digest and absorb

-Improved glycogen resynthesis

-Delayed central (mental) fatigue

-Replenish electrolyte loss.

Q: How long after I open an EFS-LS do I have before I need to consume it?  

A: The timeline begins once you take your first swig of the EFS liquid shot. Following your first swig, EFS LS should be consumed within 24 hours and should be stored in the refrigerator.

Q: Can I re-use the flask?  

A: Yes, the EFS Liquid Shot flask is re-sealable, and refillable. Re-using the flask is eco-friendly because it minimizes waste. The EFS-LS flask can be cleaned in the dish washer. First Endurance offers a large 32oz Jug that can be used to re-fill flasks. The EFS Liquid Shot flask is also recyclable.

Q: How long does the large 32oz Jug last and how do I store it? A: The large jug will refill six (6) flasks. It comes with a one year shelf-life and should be stored in your refrigerator once it’s been opened. Once the flask is filled it should be consumed within 24 hours unless stored in the refrigerator.

Q: How does it taste?  
A: EFS-LS is a light, great-tasting product that’s sweetened and flavored with 100% natural ingredients. Because EFS does not use gelling agents, the consistency is much more fluid making it easier to absorb and improves palate.

Q:  What flavor is the EFS Liquid Shot  A:  Currently, the only flavor available is Vanilla.  First Endurance plans to introduce additional flavors of the EFS Liquid Shot later in 2008.

Q: How much EFS-LS should I use during my training and racing? A: Clinical research shows that athletes should consume about 200 calories, >1000mg Amino Acids, 400-600mg sodium and equivalent balance in all electrolytes should be taken every hour during exercise. EFS-LS is designed to maximize all these levels. At this rate a flask is sufficient for a two hour exercise bout. Because athletes vary greatly in their caloric demands it is best to try different levels to see which level works best for you.

Q: Am I suppose to use the EFS liquid shot, EFS drinks or the bars, how do they differ? A: First Endurance offers EFS drinks, EFS bars and EFS Liquid Shots.  Depending on your exercise time and personal nutritional requirements, you can use one, two or all three of the EFS products together, as a system, to maximize endurance and performance during exercise.

Q: What types of athletes should be taking EFS-LS? A: The following symptoms will all benefit from use of EFS 1) Athletes who experience cramping from strenuous exercise. 2) All athletes who demand rapid fluid absorption in order to stay hydrated. 3) Athletes who want all the benefits of protein without the heavy/chalky consistency of protein drinks. Essentially any athlete exercising for one hour or more will benefit from the use of EFS in their training and racing.

Q: Should I use EFS-LS even when it’s cold, like during XC ski races? A: Cold weather sports still put a considerable fluid and electrolyte demand on the athlete. EFS works just as well in the cold as is the heat. The high sodium content in EFS may even help reduce the drinks propensity to freeze. (this has not been tested).

Q: Should I use EFS in short races? A: Short races generally don’t put a heavy demand on your glycogen, carbohydrate stores, given that you are well nourished prior to the start of the race. During a short race athletes can be slowed significantly from cramping and electrolyte imbalance. A serving of EFS can be used 15-30 minutes prior to a short race to assure adequate carbohydrates and electrolytes are available for the intense effort. Short race is defined as one lasting less than one hour.

Q: Should I use EFS in long races? A: During long races (3 hours+) considerable stress is put on an athlete’s body. 1) Glycogen (energy) stores are depleted 2) cells experience damage from cellular oxidation 3) electrolytes are depleted and 4) amino acids are depleted. 1) EFS replenishes glycogen by using a mix of high glycemic carbohydrates including both simple and complex sugars. This easy to digest mix is rapidly absorbed and delivers fast and long term energy. 2) EFS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS. 5) 1000mg of Amino Acids offers the same BCAA and Glutamine levels as 5g Whey Protein. These amino acids have clinically shown to improve performance, reduced post-exercise muscle damage, improve muscle glycogen resynthesis, reduced central fatigue and improved rate of perceived exertion.

Q: What’s the carbohydrate source in EFS-LS? A: EFS replenishes glycogen by using a mix of high-glycemic carbohydrates including both simple and complex sugars. This easy-to-digest mix is rapidly absorbed and delivers fast and long term energy. Clinical research shows that mixing carbohydrates sources is far superior to any single source of carbohydrates. 
The carbohydrate blend is maltodextrin, glucose, sucrose.

Q: I am prone to cramping during longer training and racing. Will EFS Liquid Shot help me with cramping problems? A: Nutritionally cramping stem from electrolyte imbalance, electrolyte depletion and/or dehydration. EFS LS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS-LS.

Q: How many servings are in a container of EFS? A: The 5oz flask contains one serving. The 32oz Bulk Jug is enough to fill six flasks.

There are a multitude of energy bars on the market and you may be wondering, “How do I choose between them all?” The answer depends on what you are using the bar for. You can use a bar for a meal replacement or snack, energy boost before working out, calorie replacement during a workout, or post-workout recovery aid.  Different bars will fit different needs.

For a meal replacement or snack, the you would choose a bar with carbohydrates and some protein and it should be fairly low in fat, high in fiber, and possibly enriched with vitamins. Most bars are processed foods and may contain hidden sugars, so no more than one meal or snack a day should be replaced with a bar. The calories should be consistent with what you would require from a meal or snack. Avoid saturated and trans fats (may be listed as hydrogenated or partially hydrogenated oils) which are associated with atherosclerosis.  This is the build-up of cholesterol in your arteries, which can lead to heart attacks and strokes.

For a pre-workout energy boost, a bar with mostly carbohydrates would be best. It should be easily digested and eaten with an appropriate amount of fluid. High fiber may not agree with you right before a workout and you should avoid bars that are high in fat if you are doing a high intensity workout.

During a workout of 2 hours or more, some athletes prefer solid food to gels or energy drinks. If this is the case, choose a bar that easily digestible, high in carbohydrates, and possibly with electrolytes or amino acids added.  Another consideration is the bar’s consistency and its reaction to extreme temperatures. (Don’t take a chocolate coated bar in your jersey pocket in 90 degree heat!)  Some bars are too dry to eat during intensive exercise and some bars have too much fiber and can cause gastric distress and diarrhea. High fructose corn syrup may also cause gastric distress.  Experiment during training and NEVER try a new bar during a race.

For a post-workout recovery bar, research has shown that a ratio of carbohydrates to protein of 4 to 1 is best. Eating a bar with this ratio within 30 minutes of exercise will speed your recovery by replenishing your glycogen stores sooner.  Again, drink an appropriate amount of fluid to replenish fluids lost during your exercise session.

A chart comparing selected energy and protein bars follows.  Information on the chart was obtained from websites and labels.  Taste is another factor and is not evaluated, as taste is very subjective.

Energy Bar Comparison Chart

Every ingredient and component of Ultragen is engineered to be absorbed within the critical thirty-minute glycogen window.  Unlike whey protein concentrate or soy protein, Ultragen’s hydrolyzed and isolate whey proteins are very small di and tri-peptide molecules that get absorbed quickly.  The carbohydrates come exclusively from the highest glycemic sugar available-glucose, which means it gets absorbed faster than any other carbohydrate.  Athletes, especially endurance athletes, require higher levels of protein, amino acids, vitamins, minerals and electrolytes.  Ultragen delivers everything your body requires to maximize recovery so you can be ready for the next day of training or racing.

For maximum recovery, mix only in water and consume immediately after exercise. Do not consume any other foods or drinks for at least 30 minutes after taking Ultragen as this will slow down Ultragen’s fast absorption. Thirty minutes after using Ultragen you can drink and eat something else.

Bob Seebohar has discussed the importance of Post-Workout Nutrition in an earlier Coaches’ Corner. The discussion of post-workout nutrition continues with a breakdown of the components of 7 popular recovery drinks and some key points to consider when choosing your recovery drink.

Recovery Drink Comparison Chart

Athletes train with the purpose of improving performance.  Training sessions are designed to stress the body beyond its baseline homeostatic condition.  The specific adaptations that occur because of training depend on the type of training, the intensity of training, the individual and the pre/during and post workout nutrition. [See Energy and Electrolyte Drink Comparison for nutritional considerations during training.} Work is done during training, and almost every system in the body is involved with that work.  Aside from the obvious muscular, circulatory, and respiratory systems, the nervous system, skeletal system, integumentary system, and digestive systems are all hard at work during training.  Calories are consumed, heat is generated, fluids and electrolytes are lost, free-radical oxidative stress is generated, and tissues are broken down.  All of these systems need to be restored before the next training session.  If training continues without adequate recovery, then overtraining results and the athlete’s performance begins to decline.  The length of time it takes to recover properly can be minimized if the appropriate nutritional building blocks are consumed immediately following a training session (within 30 minutes has been supported as the optimal timeframe by the literature). Nutritional deficiencies may even prevent recovery from ever happening, and thereby an optimal performance is never attained.

Beverages are ideal for recovery nutrition because gastric emptying and intestinal absorption of nutrients is faster for liquids than for solids.   The fluid component of the beverage will also facilitate rehydration.

Carbohydrates are a key component for energy AND recovery. Carbohydrates are stored in the muscles and the liver as glycogen.  Exercise (both aerobic AND anaerobic) consumes glycogen.  As indicated above, the optimal time for repletion of glycogen is immediately following exercise.  During the first 30 minutes following exercise consumed carbohydrates are more readily stored as muscle glycogen, as opposed to being stored as fat.  Muscle glycogen is replenished more effectively when carbohydrates are consumed in conjunction with protein.  High glycemic index carbohydrates are absorbed quickly and prompt an insulin response, which also plays a role in muscle building and recovery. 

Glycemic index relative scale:

Maltose>Glucose or glucose polymers (maltodextrin)> Sucrose>Honey>Lactose>Galactose>Fructose

Look for a dose of 50-100g per serving of high glycemic index carbohydrate in a recovery beverage. Bottom line- carbs are GOOD!

Proteins are the building blocks of every tissue in our bodies. Protein is critical to repair damaged tissue.  Athletes need more protein to repair damage done by hard training and to build and maintain more lean muscle.  Whey protein is a common protein source in most supplements.  Whey protein isolate and whey protein hydrolysate are more readily absorbed and bio-available than whey protein concentrate.  Again, rapid absorption is critical for better recovery.  Look for a dose of 10-20g per serving of protein.

Amino Acids are the building blocks of proteins.  Glutamine is an amino acid found throughout the body and is critical to athletes. Glutamine aids in recovery, glycogen storage, and supports the immune system. During stressful training intramuscular glutamine stores can become depleted by 40%.  Look for a dose of 6g per serving of glutamine.  Branched-chain amino acids (leucine, isoleucine, and valine) are essential amino acids and cannot be made by the body.  If an athlete’s diet is deficient in branched chain amino acids the body will break down muscular tissue in order to acquire them.  Branched chain amino acid supplementation has also been shown to improve exercise endurance.   Look for a dose of 4g per serving of branched chain amino acids.

Electrolytes are critical to every cell in the body.  Electrolytes are lost primarily through sweat during exercise.  See Shawn Dolan’s article for “The Complete Electrolyte Story”.  The electrolyte story is more than just Sodium and Chloride.  A recovery beverage should also contain significant amounts of Potassium, Calcium and Magnesium.

Antioxidants  counter the damaging effects of intense exercise and the resultant free radicals. Athletes experience more oxidative stress than sedentary individuals.  Oxidation from free radicals causes damage not only to cellular membranes and DNA, but may also impair aerobic metabolism.  Vitamins C and E are good dietary sources of antioxidants.  400 mg of vitamin C and 400 international units (IU) of vitamin E are good doses to have a significant antioxidant effect.

As you can see, recovery is a complex process.  Choosing your recovery drink carefully will maximize your training and speed you along on your way to the podium.

Post-workout or recovery nutrition? The terms have been somewhat interchangeable among athletes and there is a distinct difference which is important to know.

Recovery nutrition, often thought of as the “window of opportunity” in the first 30-60 minutes following a workout includes everything but this time period. “Recovery nutrition begins before a training session starts”. Think about that and it will make complete sense. The goal is to be well-hydrated and nourished before a training session in order to maximize the training session quality. It will be extremely difficult to maintain a certain power output, pace or heart rate if the body is not properly fueled beforehand. Thus, recovery nutrition is actually comprised of your daily nutrition along with the before and during training session nutrition. Remember again, “recovery nutrition begins before a training session starts”.

Enter the term post-workout nutrition, which is a much more accurate description of recovering nutritionally following a tough training session. There are a number of nutrition tips that will maximize your ability to completely replenish the carbohydrates that you use during your workout which I will list shortly. First, it is important to understand that, coupled with proper recovery nutrition as I described above, a well-executed post-workout nutrition plan can fully replenish glycogen stores in 12-16 hours. While this may seem long, not going into a workout with a full “gas tank” (fluid and carbohydrate) and not implementing the following post-workout nutrition guidelines will push your recovery time to up to 24 hours! I haven’t met an athlete yet who would choose the latter option.

Thus, the following post-workout nutrition principles should be followed in addition to a good recovery nutrition plan:

Carbohydrate

• It is recommended to eat 1.2 grams per kilogram of body weight or 50-100 grams for most athletes. Choose higher glycemic sugars such as glucose (aka-dextrose) to speed absorption. In addition, liquids can be quicker to absorb than solids

Protein

• Consume between 10-20 grams of protein. Single, essential amino acids, especially branched chain amino acids and glutamine, versus whole proteins such as whey, casein or soy are quicker to absorb and should be your top choice.

Fluid

• This is the tricky one. It is recommended to drink 24 ounces of fluid for every pound of weight that you lost during your workout. For some athletes, this could add up quickly and it is unrealistic to drink more than 48 ounces after a workout. Thus, it is extremely important to minimize your fluid loss as much as possible by focusing on good recovery nutrition tactics.

Sodium

• Sodium is an extremely beneficial mineral to include in your post-workout nutrition plan. Whether it is in a sports drink or in food such as pretzels or crackers, aim for at least 500 milligrams (this is on the low end and can be increased quite a bit depending on how much you sweat and how salty your sweat is).

Fat

• Forget about it within this first “window of opportunity”. While it may be beneficial to replenish some of your intramuscular triglycerides that may have been used in the workout, the research is still inconclusive as if this is really needed and beneficial.

Note: the 30-60 minute “window of opportunity” is valid; however, I use the 10-15 minute window with athletes to ensure that the nutrients are consumed within the hour of completing the training session. Let’s face it, life happens and sometimes things come up that will take your focus off your post-workout nutrition (ie-showers, playing with the dog, talking on the phone, etc.) so it is best to utilize these tips sooner than later.

That will do it. Remember to follow recovery nutrition principles as much as possible from day to day as it will ensure that you are nutritionally prepared for your workouts. Nail your post-workout nutrition and you will feel better than ever coming off of even the hardest, glycogen depleting training that you can throw at your body.

Have a great season of racing!