Energy Drinks
PreRace/Recovery Supplements
A. A “rule of thumb” is one per hour, but that can vary for different runners and
temperature/humidity conditions. Larger people lose more sweat and will need sodium than a
smaller person. Hotter and more humid conditions will increase sweat rate. If you are coming
out of Winter, you will not be heat acclimated and need more sodium than in late Summer when
your body is better adapted to the heat. In cold conditions, you will sweat very little and need
electrolyte replacement infrequently. So, there’s no simple predictor. However, there is a
simple method to deal with all this while running – consult your stomach.
One of the problems encountered with low electrolytes, particularly sodium, is that absorption in
the stomach and small intestine is degraded. That can lead to a “sloshing” of fluid in the
stomach, or a queasy feeling. If your stomach is not happy during a long run, take an S! Cap
and see if your condition improves. If you were low on sodium, it probably will.
You can take too much electrolytes, and that leads to weight gain from water absorption. You
can correct that by slowing down on fluid intake, but it is better to not get into that condition in
the first place.
Take S! Caps when you need them and not more frequently. Even under the most extreme
conditions of heat and humidity, it is unlikely that you will need more than 2-3 per hour.
Q. Can I add them to my Sportsdrink?
A. Yes, but they will make the drink taste bitter and salty. It will work fine in your body, but you
may not enjoy the taste.
Q. What’s the best container for them during a run?
A. You can carry them in any container that keeps them dry and is easy to open while running.
A Ziploc bag works fine. Another good container is an empty 35m film cannister with a wad of
cotton in the bottom as a cushion.
Q. What causes weight gain in an ultra?
A. Weight gain comes from three possible sources:
1) As a part of the body’s reaction to stress, Anti-Diuretic Hormone ADH ( Arginine
Vasopressin for the biochemist ) increases and water is retained. That is more likely late in an
ultra than early.
2) Too much sodium causes the body to transfer sodium from the blood plasma to extra-
cellular spaces, and water goes along for the ride. This is easy to avoid by not over-consuming
sodium.
3) Too little sodium causes the body to transfer water from the blood plasma to extra-cellular
spaces. If you aren’t drinking much, this can mimic dehydration even though total body weight
doesn’t change much. It’s very bad for a competitive runner because dehydration of any sort
leads to lower performance.
You might ask why the body does this if it makes performance suffer. The reason is that there
is no alternative except death. Blood plasma concentration of sodium must remain within a
given range or the result will be death. Concentration is [ total plasma sodium ]/[ total plasma
water ]. The body will transfer sodium and/or water as needed to keep that ratio in a survivable
range.
If you have high ADH ( can’t pee ), low sodium, and too much water, you’ll inflate like a balloon
and risk death from dilutional hyponatremia.
If you have high ADH, low sodium and low water, your body weight may only go up a few
pounds, but your performance will be the pits from effective dehydration.
Q. Why don't you put magnesium in your electrolyte caps? Why isn't there more
potassium in your product?
A. Sports Nutrition: Fluid, Electrolytes, and Minerals by Timothy D Noakes MB ChB, MD, FACSM
(Report from the World Forum on Physical Activity and Sport, Quebec City, Canada 19th 21st
May, 1995.)
Potassium is the major intracellular ion and is lost from the body in sweat and urine during
exercise. However these losses are small (<1 gm even during very prolonged exercise) and are
replaced by the normal daily dietary intake of 2-4 g. There is no evidence that potassium
supplementation is required by the physically active.
Magnesium is another intracellular ion that, like potassium, is lost in sweat and urine during
exercise. But the losses are trivial. There is no published evidence showing that
magnesium deficiency is either common amongst the physically active, or that
magnesium supplementation can either increase the intracellular magnesium stores,
or enhance performance (15).
A. That can work in a short run, but in an ultra it's not a good idea. The amount of water,
calories and electrolytes can vary with the conditions. If you get them only from a drink, you
don't have independent control over what you're getting. If you consume the calories you
need, you might get too much water and over-hydrate. In the Spring, you probably aren't heat
acclimated and will need more electrolytes than you would later in the Summer. Using only a
drink locks you into a specific solution. If you can independently adjust fluids, calories and
electrolytes, you are better able to meet your needs for the run you are doing.
Q. Can I mix the different drinks?
A. Yes, but you may not get a better result. Ultra has an orange flavor and if you mix it with
raspberry-flavored CLIP2 or AMINO, the taste may suffer. Also, the protein/amino acid in those
drinks is formulated at the minimum amount for good absorption. If you dilute them with
ULTRA, you dilute the benefits. You can mix AMINO with CLIP2. The flavors are compatible
and the mix will still be effective.
Q. What’s the best way to store the dry powder?
A. If you reach the end of your running season with left-over powder that you want to store for
a few months, just put the can in the freezer. The powder will last a long, long time if dry and
cold.
Q. Can I use the drinks with other foods or products?
A. Yes. You may like to take gels, or food from aid station tables or crew for extra calories.
The drinks should be compatible with other foods.
A. Thirty minutes to a couple hours before your run. It’s not critical.
Q. When is the best time to take Recovery?
A. Your body does most of its repair in the hour or two after you fall asleep, so it makes sense
to take a Recovery Packet 30 minutes or so before going to sleep.
Q. Should I take PreRace more than once in a very long event?
A. If you are running in a 100 mile event, or 24 hour event, it would be useful to take another
PreRace packet after 20 hours of exercise. Taking more than that would not be beneficial.
we can address it for you. contact@succeedscaps.com
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