@keenanrmalloy: ### Intra-Workout Drink Breakdown: - **Carbohydrates**: Aim for **0.8-1g of carbs per kg of body weight** during intra-workout for sessions under 1.5 hours. For longer workouts (2+ hours), target **60g of carbs per hour**, adjusting based on session duration. Combining **glucose and fructose** (a 2:1 ratio) is ideal, as glucose uses the SGLT1 transporter and fructose uses SGLT5, allowing for faster and more efficient absorption. This combination can help maximize carbohydrate uptake (up to **75g per hour**) while minimizing gastrointestinal discomfort. For ease, you can use options like **cluster/cyclic dextrin, Vitargo, or even Gatorade** as effective sources. - **Protein**: Include **20-40g of protein** from complete sources like **EAAs** or whole protein (ideally whey isolate) to prevent muscle breakdown and support recovery. - **Electrolytes**: For optimal hydration, include: - **Sodium**: Around **10mg per kg/bw** to support muscle contractions. - **Potassium**: Around **10mg per kg/bw** to aid muscle relaxation. - **Magnesium**: Around 3-5**mg per kg/bw (magnesium bisglycinate** to help regulate electrolyte balance. - **Glycerol**: If you want to enhance hydration and potentially improve performance, adding **1-1.5g of glycerol per kg of body weight** (with **20-25ml of water per kg**) can help by drawing water into the muscle cells, increasing fluid volume, and enhancing the "pump" effect during exercise. However, be mindful of the large amount of water needed to avoid gastrointestinal issues. Excess glycerol may be excreted in the urine, and its effects are transient, lasting around 4 hours. For the best results, consume this glycerol-water mixture over 1-2.5 hours of exercise. **To maintain an optimal 6-8% solution for minimal gastrointestinal discomfort**, use **60-80g of combined powder per 1000ml of water**, adjusting based on your body weight and session duration. Citations below

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Thursday 05 December 2024 23:38:28 GMT