In the case of vitamins and minerals, a can of soda is a complete catastrophe. As for giving up beer to save on carbohydrates, I consider that an unacceptable trade off. The Germans consult with beer as "liquid bread". So, I quit a slice of bread per day and have a beer as a substitute. For many who don't love beer, giving it up is a moot level. In the long term, I consider that the body will tell you what to eat, and imposing too many artificial restrictions may over-trip a wholesome instinct. Take 100-one hundred fifty grams of complicated carbohydrate glucose polymers 3 hours previous to train. Do not use simple sugars, fructose, honey, previous to or during exercise. If it's essential to use easy sugars, use them after exercise. Take 70-90 grams glucose polymer complex carbohydrate in fluid answer every hour during train. An power drink could also be sipped four instances per hour for fixed replenishment vitality substrate movement. This needs to be practiced in coaching-to-duplicate race situations so as to determine what individual biochemistry tolerates greatest.

Adapted from Fig. Four of Nielsen et al. Early research of the subcellular localization-dependent utilization of glycogen throughout train were performed within the 1980s by Ekblom and colleagues (Sjöström et al. 1982