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EFS vs Skratch Labs vs Osmo: An Electrolyte Hydration Drink Comparison – First Endurance.
Yup just a great product from an awesome company
Nice article from FirstEndurance talking about fueling for intense training.
Nutrition During Intense Training | First Endurance.
Especially well timed as a small hoard of us are heading to Mont Tremblant for a 4 day training camp very very soon now 😉
(Yes, I’m getting excited about the spring training camp ;0 )
It’s no secret that I love FirstEndurance’s nutrition and supplement products. I’ve raved about them here a lot. Recently in my training and racing, especially where I need to carry a lot of calories in a small space, I’ve been doing something new (for me): I’ve been diluting a couple of flasks of Liquid Shot (400 calories/flask) with water in a water bottle on the bike.
In a 750ml water bottle, the double-flask of liquid shot diluted with water takes on a milk-shake-like consistency that while being easy to pull up through the straw in a aero-bar-mounted drink system (Torhans or the ilke), is thick enough that it doesn’t spray everywhere when you finish drinking from the straw or hit every bump in the road.
This approach also works better than my previous choices (4 scoops of carbo-pro + 4 scoops of EFS drink in water) because it can be difficult to get all that powder to dissolve in water, but EFS Liquid Shot is already liquid form, so diluting it does not present the same sort of challenge. Also with the high concentration of amino acids and electrolytes in EFS products, I don’t need to worry about carrying salt pills and have never cramped (even in the crazy heat/humidity recently in Panama).
On my run, I still carry a flask of Liquid Shot and EFS drink in my Fuel Belt. On the bike, especially for long rides where I’m burning about 700calories/hour, having the ability to easily carry 1600-2400 calories of Liquid Shot is a big win!
First Thing’s First: by Sarah Haskins | First Endurance.
Quick read from Sarah Haskins about 1st Endurance nutrition and how she uses them.
I personally agree with all she has to say. I love 1st Endurance and their products definitely help keep me moving. From vitamins and adaptagenic supplements to pre and post workout nutrition, I find their entire line really works well for me.
Have you tried FirstEndurance products? If not, you owe it to yourself to do so.
I’m in the final ramp-up to Ironman Muskoka 70.3 on Sept 11th. I have to admit, I’m really happy with my training and progress to date. I feel that my 3 disciplines have all progressed nicely, that I have cleaned up my transitions and that my nutrition choices are dialed in and good to go.
One thing that I have been working on lately is trying to increase my fueling while on the bike. I know from my power-meter that I burn about 700 cal/hr on the bike, and I know I’m about the same running (10.7 cal/min according to my bodybugg). Optimally, I’d like to leave the bike segment with a caloric surplus, or at least as little deficit as possible. Many complain of gastric distress when onloading that many calories, so I’ve started ramping up my consumption to find my tipping point.
My typical race nutrition is composed of EFS liquid shot, EFS sport drink, Carbo-pro, and chia-chargers for solid nutrition. I have already written about liquid shot and how great I think it is. In my caloric ramping, EFS Sport Drink is playing a vital role, and having some nice byproduct effects.
Paraphrasing their site: EFS sport drink is sold in powder form, each scoop containing 100calories of complex carbohydrates, dextrose, and sucrose along with the highest concentration of electrolytes in any sport drink on the market (1160mg of all 5 electrolytes/serving). EFS contains the purest, most- bioavailable source of free-form amino acids (AjiPure amino acids which are 99-100% pure) . Finally, EFS sport drink contains malic acid which stimulates oxygen consumption by increasing mitochondrial uptake, improving mitochondrial respiration and increasing energy production. Malic acid is essential in the formation of ATP, the body’s energy source. Malic acid allows the body to make ATP more efficiently, even under low oxygen, or hypoxic conditions.
This all sounds great to me, and I know that First Endurance spends a lot of time and money researching their formulations and operating a very clean (both from a hygiene and a drug testing perspective) facility and finding their other products so effective, of course EFS sport drink would be in my pantry – provided my gut tolerated it.
As I have been ramping my caloric intake, I’ve been building the number of liquid calories that I consume/hour. Typically, this means mixing more and more concentrated bottles of fuel that I stow behind my seat on the bike. I started with 160 calories in a bottle (1 scoop efs, 1 packet hornet juice), then 260 (2 efs, 1 hornet), then 460 (4 efs, 1 hornet – here I found the flavouring in that concentration of efs to be getting a bit strong for my palette, so I started adding caro-pro). Last weekend for my 100km hills ride, I packed 2 bottles each with 860 calories (4 efs, 4 carbo-pro, 1 hornetjuice). I am happy to report that I still suffered no GI distress consuming all that, plus a flask of liquid shot and several chia-chargers even doing a short brick run off the ride. Awesome!
If you’ve done the math, you know that I was still in a deficit (consumed about 2200 calories, burned 2500), but not a terrible one! ;). Definitely completely manageable.
All of this speaks to the great osmodality of EFS’s products. Yes, I still consume a lot of water with all this fuel, but its all well tolerated and fuels my ride well. An nice and unexpect benefit of EFS drink, is that with the high eletrolyte concentration, I don’t feel the need to suppliment with salt tabs and don’t/haven’t experienced any cramping. 1 fewer thing to worry about while racing is a win in my books!
Yes, it’s true, I am a big fan of FirstEndurace products, but with good reason: product after product they just work and work well! If you haven’t yet tried EFS sport drink, give it a go. I don’t think you’ll be dissappointed, I know I’m not.
I’m a pretty big fan of First Endurance and their product line. I think I use pretty much everything they sell except for their multi-vitimin (and that’s only because I had a regimen that I’m very happy with before finding First Endurance). I’ll write reviews of Ultragen and OptigenHP at a different time. Today, I want to review for you: EFS Liquid Shot and Pre-race and an effective.. ok super-effective combination referred to as The EFS Holy Hand Grenade!!!
When I 1st tried EFS Liquid shot, I have to tell you, I was pretty turned off by the taste. It’s very strong flavoured and takes a little getting used to; however, the strong flavour serves a purpose. It encourages you to drink water or other fluids and not just suck back gel. You need to be consuming liquid with your gel or it sits in your gut and doesn’t get into your blood stream. I’ve found with many thick sweet gels (or worse, chew supplements) that drinking isn’t 2nd nature after consuming them. Not good. Liquid shot, consumed straight, will encourage you to drink – don’t get me wrong, it doesn’t taste BAD, it’s just STRONG. Now… dilute the shot with water in a bottle or in your mouth and it’s quite palatable further, it contains about the same carbohydrate nutrition as a gel, but also, and more importantly amino acids and a good dose of electrolytes. I recently packed 1 flask (400cals) of EFS Liquid shot for my 3.5 hr run in 30C summertime heat along with a backpack hydration pack of water, during my run I was consuming EFS and water throughout. When I finished I felt great! Hydrated, balanced and not the ravenously hungry that I’ve come to associate with being out of balance w. my electrolytes. Now that’s powerful stuff!
In the past, typically during races, I’d also used First Endurance’s Pre-race formula. Looking for a pick-me-up for a race? Something to get you moving and keep you moving? Something that seems to magically drive your endurance levels much higher AND is safe if you’re in a program where drug screening is used. Well Pre-race is for you. This stuff just plain works! I’ll caution you that.. well… it may work too well. When I was first experimenting with it, I accidentally took too much and felt like I was going to fly out of my skin. So follow their instructions. Start with 1/2 a scoop and adjust based on your sensitivity.
Recently First Endurance posted a video about the EFS Holy Handgrenade: a mix of EFS Liquid shot, pre-race and water.
Having tried both products independently, I felt pretty confident mixing them in a race situation, so I did so during my last sprint tri. 1/2 way through the 30k bike course there was a turn-around. I had a flask of the handgrenade mixed and in my bento box. While I was slowed for the 180 degree turn, I threw back the handgrenade and some water. In about 15 minutes, I felt the rush starting and it carried me through the rest of the bike and through into the run. Definitely something that I’m going to keep in my “bag of tricks”.
If you haven’t tried First Endurance’s products, I think you should give them a try. Nutrition is such a personal thing when it comes to endurance racing, but the team at 1st Endurance has come up with some products that I’ve standardized on and can’t see leaving any time soon.
Jordan Rapp Wins ‘EPIC’ Inaugural Leadman 250 | First Endurance
Really nice race recap/review of the Leadman 250.
2011 Ironman St. George Champion Heather Wurtele Nutrition Video. | First Endurance.
It’s a heavy-duty sponsorship plug for 1st Endurance, who’s products I like, but if you can read between the product placement, there’s a fair bit of other useful info in this vid.
Check it out, and congrats to Heather! 🙂
I’ve reviewed FirstEndurance’s products before, but felt that I needed to put up a quick blurb about the new formulation of Ultragen HP.
I’ve been a long-time user of FirstEndurance’s products and I have always felt in the past that they helped keep me healthy and recovering quickly. Well, the new formula of Ultragen HP has blown my mind!
Seriously, this stuff is pretty amazing. Yesterday I crushed myself with a 45 minute TT at or above FTP. I was totaled after the ride. This morning I woke, before my alarm, at 4:45am ready to crush a tempo swim set and eager to get into it!
Now that’s some serious recovery!
Really, if you haven’t tried UltragenHP, you should! (and I can’t put it any more directly than that).
It’s kinda like Buckley’s Mixture “it tastes bad, but it works”.
Yup it’s true, PreRace is probably some of the nastiest tasting stuff you’d intentionally put in your mouth, but it really really works (I’ve already reviewed PreRace here). FirstEndurance has many clinical studies posted on its effectiveness, but I can tell you from this personal laboratory of 1, it works really well.
This morning I had to do a 40 minute time-trial in the pool and I was feeling pretty sluggish, I take PreRace before my events, so figured that this would be appropriate timing to also take some. But it tastes BAD!
Today I mixed a scoop into 1 oz of unsweetened cranberry juice with 1 oz of water and, to my joy and amazement, I couldn’t taste the PreRace!!!
Oh, and my time trial? Lets just say I’m happy with the results 😉
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