So I have been playing with nutrition this winter in preparation for Oceanside at the end of March.
There is a lot of talk on here about EFS / Hammer / Infinit but I have not seen very much on Gatorade Endurance. I am inclined to use this since it will be the drink that is provided on the course.
I will supplement calories / electrolytes with EFS LiquidShot. Maybe a GU Roctane or Espresso Love (I like the caffeine) on the last half of the run.
I have not had any stomach issues to date and can usually handle the taste of most drinks/gels/bars.
Anyone else doing something similar? Any reasons why I should stay away from Gatorade Endurance?
There’s nothing wrong with it. I use it on the bike in training because it’s what they hand out at the races (except the ones at the races have high fructose corn syrup in it). That way I train mostly with what I am going to race with. There isnt any complex carbs in Endurance Formula like what is in EFS but I supplement those with EFS Liquishot on the bike. Then on the run I use a mix of EFS, Liquishot, and whatever they are giving at aid stations when that runs out.
The only problem with Gatorade Endurance is the fact it contains sucrose and dextrose. Not like Hammer nutrition that uses maltodextrin.
Sport Fuels like Gatorade need to be mixed in weak concentrations for efficient digestion, which means you can only intake about 100 cal/hr. You can consume more, but you can’t absorb more. You’ll only get sick trying. Complex carbohydrates, however, absorb at about three times the rate as simple sugars.
I have done the Oceanside race two times and used the drink on the course. I did not train with it. But I have found that it is, sometimes, mixed really strong. On the run I almost always dilute it with water. I had to do that at the Silverman Half and I was good. In my opinion, it just seems to be one of the stronger drinks out there.
On the course (bike) are they mixing the powder with water or is it the pre-packaged 24 oz bottle?
Do you take water as well or just Gatorade?
It’s in the bottles at CA 70.3 so the mix is as it should be. I’ve used it for multiple IMs with no issue, but have supplemented my calorie intake with GUs (I’m also a fan of Espresso Love). I’ll occasionally grab a water, but only if I’m thirsty and don’t want the extra calories.
If GE works for you no reason doing something different. KISS is always good advice.
On the bike last year it looked like the premix bottles. However, I could be wrong, I did not take any on the bike. On the bike I took an aerodrink and one extra bottle with GU20. I also got water on the bike to wash down a bunch of GU. One the run I got the Gatorade Endurance and diluted it with some water.
I usually train with infinit. An upcoming race provides Gatorade Endurance, so figured I would give it a try. Anyone else have trouble with the Nutrition Facts panel on the powder? 1 tbspn = 50cal. 1 scoop = 50cal. But then it says 1 scoop = 1 2/3 tbsp. Can’t both be right. Thanks
I don’t have the mix, but I did bring home 3 cases of the retail Gatorade packaged bottles from volunteering at IMWI aid station last year, they give away the leftovers that have had the seals removed.
I’ve never had any problems with it digestion wise on the bike or run, I’ve even intentionally tried a few things that I thought might backfire, like using it for electrolytes and Hammer Perpetum for fuel, and so far nothing has completely backfired yet.
Anyway, the Gatorade packed bottles that I’ve only ever seen them giving out are 24 oz, with 150 cal, 600mg sodium, 280mg potassium and 41g of sugar per bottle and are in fact mixed with glucose-fructose corn syrup.
Endurance is great, I train with it and have been for 2 years now. They have it on the Ironman course but I have never seen it on any other courses… sprints, oly, 70.3s… they always have heed, or some other crap. I just bring enough to get me through the race, its not big deal though if you have to suck down heed during your run
Just whatever you decide to go with, STICK with it and do not change it all the time, your body will love you for it.
Complex carbohydrates, however, absorb at about three times the rate as simple sugars.
Um, no. Other way around. Complex carbohydrates have to be broken down into their constituent sugars before they can be converted to glucose. Simple carbohydrates are just converted to glucose directly. The extra metabolic step slows the absorbtion of complex carbohydrates in comparison to simple ones.
Guess I’m the oddball in that GE gives me intense stomac cramps. It’s the only drink which had done this to me. Others I may or may not like the taste of, but GE doubles me over every time. I therefore don’t use it, and have to carry all of my own drinks, other than water, in races.
FWIW, regular Gatorade is great, it’s just aendurance that does it to me. And it was enough times over a long enough period that it wasn’t just that day.
