In the case of vitamins and minerals, a can of soda is a total disaster. As for giving up beer to save lots of on carbohydrates, I consider that an unacceptable trade off. The Germans discuss with beer as "liquid bread". So, I hand over a slice of bread per day and have a beer as an alternative. For many who don't like beer, giving it up is a moot level. In the long run, I believe that the body will let you know what to eat, and imposing too many artificial restrictions could over-experience a healthy instinct. Take 100-one hundred fifty grams of advanced blood sugar formula carbohydrate glucose polymers 3 hours prior to exercise. Do not use simple sugars, fructose, honey, prior to or throughout train. If you must use simple sugars, use them after exercise. Take 70-90 grams glucose polymer complex carbohydrate in fluid answer every hour during exercise. An power drink may be sipped 4 instances per hour for fixed replenishment power substrate movement. This needs to be practiced in training-to-duplicate race circumstances so as to determine what particular person biochemistry tolerates greatest.

Adapted from Fig. 4 of Nielsen et al. Early research of the subcellular localization-dependent utilization of glycogen throughout train have been carried out in the 1980s by Ekblom and colleagues (Sjöström et al. 1982