Home Brew

It gets hot here in the Texas hill country. Windy hot. Dehydration hot. Cramp inducing hot.

So it came to pass towards the end of last season when I grew tired of cramps impeding my ability to finish strong, I set off in search of the perfect long training ride/race nutritional concoction. Now, having tested said concoction, I am ready to unleash the beta-recipe on the world, seeking feedback and suggested tweaks.

Ingredients needed:

• 2 GU or similar flasks (one will do for the sub 3 hour race-ride)
• Honey
• Sea Salt
• Sport Legs tablets
• Beta Alanine (PrimaForce)
• Citrullene Malate (PrimaForce)
• BCAA (PrimaForce)
• Water

Into each flask, mix the following proportions of ingredients:

• Fill the flask 1/2 way with honey
• Add 1 scoop each of the Beta Alanine, Citrullene Malate, and BCAA powder (the scoops PrimaForce provides are very small)
• 3 pinches of sea salt
• 3 Sport Legs capsules opened into the flask

Add just enough water to help the honey mix in with the ingredients and give each flask a good shake.

After the post shake head has subsided, top off each flask with water. Now you are good to go!