Greenfield Endurance Bar/drink

edited November 2014 in Physical Performance

Anyone play around with endurance drinks or bars ala Ben Greenfield's recommendations?  I'm thinking about trying to create a bar for snowboarding made with dark chocolate, MCT or coconut oil, essential amino acids or brand-chain amino acids, and some UCAN superstarch; but, before I start wasting a bunch of expensive ingredients, anyone have any thoughts or recommendations or experience to share?


 


 


potential ingredients list for a bar, or a drink/slurry designed for 4-6 hour hard snowboarding sessions:


MCT or coconut oil - 1-2tbsp/hr


EAAs or BCAAs - 5-10g/hr


UCAN superstarch - 100kCal/hr


creatine monohydrate


caffeine


d-ribose (or trehalose, maybe? if it works similarly)


cocoa and/or cocoa butter - flavour/taste, some theobromine and l-theanine?


 


Mr. Asprey mentioned, in podcast 102 also:

Magnesium malate - for anti-cramping


Sea salt - probably for anti-cramping and mineral/water balance


large doses of l-glutamine (after 2-3 hours, post-20 mile marathon equivalent)


B12 - ?


Oxaloacetate - most recommendations I see recommend this 30-60min prior to, but Dave seems to imply during was good too; Ben G. mentioned he uses 6 of the Upgraded Self ones before an Ironman (2 before, 2 at a chosen time, and 2 before the bike)


Comments

  • I've used a very similar combination for cycling and I swear by it. I use it whenever I get out for a ride longer than 4 hours. I've not tried it while snowboarding, but given the way it makes me feel on the bike, I don't see why it wouldn't work. I'm not sure how it will holdup in the cold.


     


    Here is a link to the recipe I posted on my blog.


     


    http://www.cyclizing.com/blog/fat-fueled-bike-nutrition/



  • Mr. Asprey mentioned, in podcast 102 also:

    Magnesium malate - for anti-cramping


    Sea salt - probably for anti-cramping and mineral/water balance


    large doses of l-glutamine (after 2-3 hours, post-20 mile marathon equivalent)


    B12 - ?




     


    Salt is there because it helps the adrenals. You should add a bit of vitamin c in there for the same reason.


     


    I'd almost be tempted to add a dash of Spirulina in there to cover the micronutrients. It has a good bunch of the ones you listed above. There is also some preliminary research that indicates there might be something else in Spirulina that may help athletes as well. (Note: these aren't very good studies, but hint that there might be something worth looking into. Someday we'll get a large, controlled study. Until then, here is some reading for you.)


    http://www.now-university.com/Library/FitnessSportsNutrition/081644.htm


    http://www.ergo-log.com/spirulinarunning.html

  • L-Glutamine is listed to help mitigate some of the immuno-suppression common (esp when carb depleted) post endurance exercise.


    Sea salt helpful - for mineral balance, even in the cold. 


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