Relating to vitamins and minerals, a can of soda is a complete catastrophe. As for giving up beer to save lots of on carbohydrates, Gluco Gold I consider that an unacceptable trade off. The Germans consult with beer as "liquid bread". So, I give up a slice of bread per day and have a beer as an alternative. For individuals who don't like beer, giving it up is a moot point. In the long run, I consider that the physique will tell you what to eat, and imposing too many synthetic restrictions may over-journey a wholesome intuition. Take 100-150 grams of complicated carbohydrate glucose polymers 3 hours previous to train. Don't use easy sugars, fructose, honey, prior to or during exercise. If you need to use easy sugars, Gluco Gold use them after train. Take 70-90 grams glucose polymer advanced carbohydrate in fluid solution each hour during exercise. An power drink could also be sipped 4 times per hour for fixed replenishment vitality substrate circulate. This must be practiced in coaching-to-duplicate race situations so as to determine what individual biochemistry tolerates finest.
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Adapted from Fig. 4 of Nielsen et al. Early studies of the subcellular localization-dependent utilization of glycogen during train have been carried out within the 1980s by Ekblom and colleagues (Sjöström et al. 1982