|I was intrigued reading the section The Majic Mix in chapter 6, Food for the Long Hall of The Complete Book of Long-Distance Cycling by Edmund R. Burke, PhD, and Ed Pavelka. It briefly described a mixture of specific Amino Acids and Carbohydrates that caused your body to produce more Glycogen.|
|That sounded good to me. Commuting sometimes makes my muscles tired!|
So I immediatly ordered a copy of Edmund R. Burke's book Optimal Muscle
Performance and Recovery from
As I read it I took notes of what should be in my majic recovery drink. I shortly figured out that Edmund already had a comercial product out called R4. So I started checking my notes against R4. I came pretty close. The last column in the table below compares my formula to R4.
|Whey||Arginine||Vitamin E||Vitamin C||Mg Citrate||Ca Citrate||Glucose
|9 S||6 tsp||6 tsp||2 tsp||10 tsp||1 tsp||6 C||0 T||7 T||1 tsp||1 tsp|
the R4 scoop is 60 cc
the Whey scoop is 90 cc
|Flavor||Unsweetened Lemonade mix for 2 quarts|
|Whey||Now Foods Unflavored Whey Protein Isolate #2172 or #2174|
|E||Now Foods E Powder #0940|
|C||Now Foods Ascorbic Acid #0790|
|Mg||Now Foods Magnesium Citrate #1295|
|Mg||Now Foods Calcium Citrate #1240|
|Arg||Now Foods L-Arginine Powder #0210|
|Glucose||Now Foods Dextrose|
|Lite Salt||Morton Lite Salt|
I use a 25 cc scoop that came with GatorAde mix to measure my servings. My mix seems to lower volume than their's. I'm not sure why.
|lbs. body weight||120||160||190||220+|
|60 cc Scoops R4||1||2||3||4|
|25 cc Scoops of My mix||1.5||3||4.5||6|
My original recipe used 1 scoop of GatorAde to provide flavor, as well as some of the sugars and salts. That recipe had more sugars in it. If you want to try that, just put in one scoop of GatorAde mix per serving and leave out 1/2 of the Lite Salt.
It seemed like coffee flavor would be good. I'll try it again later, maybe with more instant coffee.
You could used some of the flavored versions of whey protein on the market, but be carefull, the Amino Acid contents are not the same. I chose this whey protein isolate carefully.
I have tried cutting the Glucose (Dextrose) with powered sugar (sucrose) from the grocery store. I'm not sure how much effect it has. It is cheaper. It should absorb somewhat more slowly into the blood, but that's not necessiarly a good thing. Here we want to get the sugars into the blood quickly for conversion to Glycogen in that important few hours after exercise.
I have also tried adding other things like MSM. I suppose you could add anything you like; more vitamins maybe.
One might expect that taking that much sugar would cause a sugar high followed by a crash, but that doesn't seem to happen. I don't get drowsy in the mornings at work. After lunch is a different story. I conclude that the mixture is doing its job and rapidly converting the sugars to glycogen and my blood sugar doesn't do any wild swings.