EFS and the runs

Triathlon Forum
1

hi
i used EFS for the first time on my long ride yesterday
4 bottles with 2.5 scoops of EFS in each for 4 hrs, was ok during the ride but had a major dose of the runs all day after the ride
anyone else had this problem?
i think it may be the extra mag in the EFS
cheers
IP

2

Same thing happened to me. Drinking more plain water or alternating b/w efs and plain water worked like a charm.

3

It could be the high level’s of vitamin C you took in. Each scoop is 200% dv.

4

I’m with ya. I’m going back to accelerade. That’s what works for me.

5

It could be the high level’s of vitamin C you took in. Each scoop is 200% dv.

This ^^^.

I’ve emailed First Endurance about this and asked them if they would maybe tone it down a bit on the v-C. No luck, yet.

I mix it with pure maltodextrin. Don’t usually need that much electrolytes here in the land of overcast skies. One scoop EFS, one malto per bottle. Still has more electrolytes than other drinks.

6

That’s a ton of EFS per bottle. I use 1, maybe 1.5 scoops per 24oz bottle and it’s plenty.

7

That amount of EFS per bottle seems high to me. I’ve found that 1-2 scoops per 24 oz bottle works best, though I prefer 1 scoop mixed with 1 scoop of Carbo Pro per bottle

8

thanks for the replys
ill tone it down a bit and add some liquid shot to get the carbs im after
cheers
IP.

9

I’m an avid EFS user on the both the bike and run, definitely seems like you put too much in. I use one full scoop per bottle, and I always chase my EFS bottle with a little bit of water that’s mixed with trace minerals. I’ve had the some very negative experiences with Accerlade, Gatorade Perform and Ironman Perform and EFS seems to be the only thing that works well for me and my stomach.

10

I’ve got acid reflux, so I can only do gel/drinks on the bike. I emailed Brian at Personal Best Nutrition and he recommended the following for a 3 hr ride. I’ve had no issues with the runs, and have eliminated a lot of cramping I had.

1 water bottle
1 bottle with 2 scoops EFS and 3 scoops of Carbo Pro
1 gel

Every 15 minutes I take a swig of the drink, then gel, then wash it down with water. The carbo pro is great. To save some $$, I’ll use gatorade (I get the canisters cheap) for a second bottle if needed.

11

thanks for the replys
ill tone it down a bit and add some liquid shot to get the carbs im after
cheers
IP

Thats the way to go. I think you’re definitely mixing too high a concentration with the EFS in a single bottle. Back it down some and use the Liquid Shot for additional calories. You can certainly get enough using a combo of each.

12

Thanks again
Cheers
Ip.

13

I’ve got acid reflux, so I can only do gel/drinks on the bike. I emailed Brian at Personal Best Nutrition and he recommended the following for a 3 hr ride. I’ve had no issues with the runs, and have eliminated a lot of cramping I had.

1 water bottle
1 bottle with 2 scoops EFS and 3 scoops of Carbo Pro
1 gel

Every 15 minutes I take a swig of the drink, then gel, then wash it down with water. The carbo pro is great. To save some $$, I’ll use gatorade (I get the canisters cheap) for a second bottle if needed.

So how many total gels will you consume? What would be your total calorie intake? How do you feel on the run section when you use this plan for the bike leg?

14

I’m sure everyone is different, but I know this worked for me… started with 2 bottles of EFS - about 2 scoops each - and then refilled them with water from there on. Ate shotblox (6 every hour) and drank EFS with them until it was out, and then water. Worked great for 5-6 hours, and no gastrointestinal issues during or after. Shockingly.

15

EFS is the best thing since sliced bread.

16

Nah, just keep doing what you’re doing and add and extra “o” to your screen name.

17

Have used EFS this summer for 4 or 5 rides with no issues during or the day after a ride.

18

Did this happen again or was it just coincidence?

19

hi
i have gone too 1.5 scoops of EFS and 1.5 table spoons of maltidextrin per bidon per hr
about 65 grms of carbs

still getting alittle dose of the runs a few hrs after but i think its from the vit c i take with my supplements post workout

this seems to work OK for me and thats what ill be doing in kona with water and some perform to supplement

cheers
IP.