Gatorade uses glucose syrup. While Coke uses HFCS, it doesn’t seem to cause the same issues as regular fructose in juices (i.e I can drink Coke w/o cramping). This might be because HFCS in soft drinks is only 55% fructose (rest is glucose).
OR - if you buy gatorade in bottles it has HFCS in it. If you buy powder it doesn’t.
Coke does have HFCS in it.
Assuming you have consumed enough carbs the days prior to the event. Normal people can load approx. 400 g glucose in the muscles and another 100g i the liver. Higly trained people can load 3 times as much carbs in the muscles but the same in the the liver. The way to obtain most carbs is to eat a very fat diet 7 days out (of course rich on unsatturated fat, avoid the satturated and especially the trans-fat) Take in mind that this will cause your training quality to decrease because the muscle is close to depleted in glucose. NO LATER THAN 48 hours before the race you switch to a very high carbo rich diet (low glycemic carbs) and then you should be good to go, with fully stored glucose depots in the muscles. If you wish to further enhance you performance you can try using caffein - just remember nothing new on race day, you should test this in your training to see if it works for you.
Assuming you have consumed enough carbs the days prior to the event. Normal people can load approx. 400 g glucose in the muscles and another 100g i the liver. Higly trained people can load 3 times as much carbs in the muscles but the same in the the liver. The way to obtain most carbs is to eat a very fat diet 7 days out (of course rich on unsatturated fat, avoid the satturated and especially the trans-fat) Take in mind that this will cause your training quality to decrease because the muscle is close to depleted in glucose. NO LATER THAN 48 hours before the race you switch to a very high carbo rich diet (low glycemic carbs) and then you should be good to go, with fully stored glucose depots in the muscles. If you wish to further enhance you performance you can try using caffein - just remember nothing new on race day, you should test this in your training to see if it works for you.
This sounds like an interesting idea… anyone else tried this?
Assuming you have consumed enough carbs the days prior to the event. Normal people can load approx. 400 g glucose in the muscles and another 100g i the liver. Higly trained people can load 3 times as much carbs in the muscles but the same in the the liver. The way to obtain most carbs is to eat a very fat diet 7 days out (of course rich on unsatturated fat, avoid the satturated and especially the trans-fat) Take in mind that this will cause your training quality to decrease because the muscle is close to depleted in glucose. NO LATER THAN 48 hours before the race you switch to a very high carbo rich diet (low glycemic carbs) and then you should be good to go, with fully stored glucose depots in the muscles. If you wish to further enhance you performance you can try using caffein - just remember nothing new on race day, you should test this in your training to see if it works for you.
This sounds like an interesting idea… anyone else tried this?
I think he’s just talking about carb depletion followed by carb loading. Nothing new. Entirely unnecessary for oly distance races and under…perhaps even unnecessary in any races (assuming a properly trained athlete).
This sounds like an interesting idea… anyone else tried this?
More recent studies and evidence show that the carb depletion phase (ie eating the high fat/protein lower CHO) is unneccesary and just plain eat a bit higher % of carb and a bit less of protein or fat will work fine.
Whenever you train, you deplete glycogen. It takes 20 hrs or so for it to completely resynthesize and refill stores in the body, if you’re doing doubles (AM and PM workouts) you will always be somewhat glycogen depleted. As you taper those glycogen stores ‘top off’ more anyway.
Before you change something drastic… think about it… and do some research
I’m still arguing for citations required on stuff like this 
Assuming you have consumed enough carbs the days prior to the event. Normal people can load approx. 400 g glucose in the muscles and another 100g i the liver. Higly trained people can load 3 times as much carbs in the muscles but the same in the the liver. The way to obtain most carbs is to eat a very fat diet 7 days out (of course rich on unsatturated fat, avoid the satturated and especially the trans-fat) Take in mind that this will cause your training quality to decrease because the muscle is close to depleted in glucose. NO LATER THAN 48 hours before the race you switch to a very high carbo rich diet (low glycemic carbs) and then you should be good to go, with fully stored glucose depots in the muscles. If you wish to further enhance you performance you can try using caffein - just remember nothing new on race day, you should test this in your training to see if it works for you.
This sounds like an interesting idea… anyone else tried this?
I think he’s just talking about carb depletion followed by carb loading. Nothing new. Entirely unnecessary for oly distance races and under…perhaps even unnecessary in any races (assuming a properly trained athlete).
Hmmm… Why should it be unnecessary for oly and sprint races, and what does a persons training state have to do with it? A study* with 20 people have showed that the glycogenconcentration in m. quadriceps femoralis, vastus lateralis, went from 80 mmol per kg muscle to almost zero in a 90 min timespan at a 77% of VO2max effort, and when your muscles glycogen stores reaches that level (zero) you are toast 
- Schibye, Klausen - Human** Psysiolgy **2nd edition p. 262 fig. 5.38
Somewhat agree that you can reach almost the same glycogen levels in the muscles, with the rich carb diet only - but if your glycogen stores are depleted it will take 48 hours, before your glycogen levels are fully loaded*. There is on the other hand a sideeffect, and a very considereble one, if you eat a fat enriched diet prior to your race and that is that your R value or RER as some call it will be lower at the same intensity, and you will therefore use more fat as a fuel source.
- Schibye, Klausen Human Physiology 2nd Edition p. 263 fig. 5.40
citations! very nice.
+1 For Redbull! Any other other form of caffiene I can injest ha.
Let me know if the details of that study describe what the 90 minutes of activity were (ie. running) and whether the group of participants were well-trained in that activity.
My guess is that a well-trained athlete will start with a baseline concentration of glycogen that’s higher, they will burn it more slowly and will deplete much later.
If you are well-topped off in terms of dietary glycogen you will have more than you need to complete an oly distance tri.
Don’t forget that the process of depletion the week before the race will leave the athlete in a weakened state too.
The study was performed on people cycling. Don�t know wether or not they were well trained or not. You�re correct that a well trained person will have a higher volume of glycogen. If we assume that a well trained person was to do a olympic tri, and set his R value to 1 (so that he will burn glycogen only) my guess is that he will be close to or go bonk, based on this: Duration 2hrs, physiological fuel value of 1g of CHO = 1700 joule, avg. workload 300 joule/sec. That ads up 7200sec x 300 joule = 2.160.000 joule, 2.160.000 joule/1700 = 1270 g CHO. Hope my math is right
Since you hopefully not are doing long and hard workouts the week prior to the event, it won´t be a problem to eat a fat-rich diet
You are talking about diet determining the fuel mix for the race (more fat utilized)…that’s the same thing we see in well-trained athletes. That’s why no well-trained athlete will bonk in an oly distance tri.
Training is the key, but any dietary modification that can encourage the body to use a higher percentage of fat during exercise is good.