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1. UCAN
UCAN is a high molecular weight, corn-derived starch that is metabolized differently than simpler sugars such as fructose or maltodextrin. It is a powder that you mix with water, and it’s metabolism results in far less insulin production and less blood sugar spiking compared to other gels and sports drinks, and as a result of these lower insulin levels, this approach also allows your body to tap into it’s own storage fat as a fuel.
How I use UCAN: I simply consume 2 servings (220 calories) 2
hours before the race, then 2 servings per hour during the entire bike and run. I mix 6 packets (enough for 3 hours) into a
water bottle that I keep on the downtube of my bicycle and consumed a
mouthful every 15-20 minutes, and put 3 packets into a flask that I guzzle from every 5K on the run.
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2. Energy28
One drawback to UCAN is that most of it is flavored with artificial sweeteners, so I choose the plain, unsweetened version. But the plain version
tastes a bit “chalky”. So I wanted to figure out a way to add a bit of
flavor, and also get some extra energy-boosting compounds. Enter Energy28 Liquid Superfood, which imparts both flavor and also energy enhancement without the caffeine central nervous system overstimulation.
How I use Energy28: I simply consume 1 servings for each serving of UCAN . So I put 6 servings in the water bottle that I have the UCAN in, and 2 servings per hour in a flask of UCAN that I carry on the run.
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As I’ve written about extensively in this 2 part series on amino acids, high blood levels of amino acids primarily:
1) reduce your rating of perceived exertion, allowing you to work harder without your brain “shutting down” your body;
2) keep your body from cannibalizing your own lean muscle during exercise, thus limiting post-workout or post-race soreness.
But most proteins (the source of amino
acids) need to be digested, which can take a long time and shuttle a lot
of extra blood away from your muscles and into your stomach. Enter the MAP capsules, which completely digest in 23 minutes, while other protein sources
take anywhere from 2-6 hours.
How I use MAP:
I consume 10 capsules 30 minutes prior to the race, then simply carry a small ziplock bag of MAP in my shorts and eat 5 per hour
during the entire bike ride (I just chew them, but you could also swallow them with water).
So how do I practically prepare all this? Here's how, courtesy of my iPhone camera from my hotel bathroom in Thailand before a race...
Run Flask Step 1: Dump 3 packets of UCAN onto a makeshift funnel, in this case, the front page of the race program.
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So how do I practically prepare all this? Here's how, courtesy of my iPhone camera from my hotel bathroom in Thailand before a race...
Run Flask Step 1: Dump 3 packets of UCAN onto a makeshift funnel, in this case, the front page of the race program.
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Run Flask Step 2: Fill flask with UCAN powder (this is just a handheld flask holder - companies like NathanSports and FuelBelt make them)
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Run Flask Step 3: Set flask out on floor by bed with 3 packets of Energy28, which I'll add in the morning just before I head to race start. Mixing the night before can cause clumping, so I wait until last possible minute. After adding Energy28, there will be barely any room left for water, but I'll top it off with 2-3oz water.
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Bike Bottle Step 1 (optional): Toss a bunch of UCAN packets in bathroom sink. No funnel required since bike water bottles have a larger mouth.
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Bike Bottle Step 2: Dump the UCAN packets one-by-one into bike bottle.
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Bike Bottle Step 3: Set the bike bottle out next to 6 more Energy28 Packets for mixing the next morning. Go to pasta party, sleep, get up, and kick butt. ;)
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No photos of the MAP, but that's pretty straightforward. Just put some capsules in a ziplock bag and carry in your jerseys or up one of your shorts legs.
Rather than you having to go the four corners of the planet to
get this stuff, I figured out how to just bundle it all for you in one
convenient Low Carb Fueling package:
http://goo.gl/Yryi5 <–UCAN+MAP+Energy28 Low Carb Fueling Package
The package above is basically 60 packets of
UCAN, a full 120 tablet bottle of MAP & a bottle of Energy28 –
everything you need to get your low carb fueling dialed in, and about
1-2 months worth of fueling!
And leave any questions, comments or feedback below...
