What Causes Them & How To Avoid Them Introduction The most common complaint fielded at First Endurance about endurance training is cramping, known officially in scientific literature as Exercise-Associated Muscle Cramping (EAMC). This complaint is...
Introduction We asked MHRacing’s Dr. Matt Hanson, a pro triathlete and coach with an impressive palmares (5 Ironman wins and 5 Ironman 70.3 wins are just the highlights), for his insight into fueling on race day. He was candid enough to share his exact...
Updated for 2021 After months of research-driven tinkering, testing, and trial, we’ve updated the formulas for EFS and EFS-PRO hydration mixes. Given the technical--and, frankly, revolutionary--nature of both formulas, we compiled a list of changes to...
This is an extended A for a Q&A in response to a tendency for some hydration mix companies to make spurious claims about how their products hydrate faster than or better than water. In this extended Q&A, Dr. Luke R. Bucci explains why the...
Updated for 2020 As a race day advantage, the benefits of using PreRace are obvious. What you may not know, however, is that using PreRace while training is where you'll benefit the most. "Took one use for us to become believers." Basic physiology principals are used...
Cramping - Solving the Problem vs Treating the Symptoms New products are hitting the shelves that claim new research shows stimulating nerves will prevent cramping. Claims are that overstimulation and over-firing of the nervous system cause cramping and that Nobel...
I had an opportunity to meet Pro Trakker's athlete Courtenay Brown during a recent trip to Boulder Colorado.  I was impressed to learn she is a Doctoral Student at University of Colorado, making her smart and fast.  Courtenay attended a nutrition seminar that...
By Neal Henderson MS, CSCS Competing effectively in Ironman requires equal parts physical, mental, and nutritional strategies. Many athletes place too much emphasis on the physical and mental preparation and go into the race without a solid plan for their nutritional...
By Bob Seebohar, MS, RD, CSSD, CSCS Electrolyte consumption for Ironman athletes is a very popular topic and while somewhat individual, there are some key points to remember that will assist you in your electrolyte supplementation protocol on the big day. Not known...
By Jeff Rocco, M.D. As the workload of busy racing and training schedules are building this time of year for many athletes, we thought we would examine some key components of recovery drinks. Easy digestibility and rapid absorption of nutrition are critical to...
by: Zack Vestal I’m a huge fan of First Endurance Liquid Shot energy gel and Electrolyte Fuel System (EFS) drink, and not just because they sponsor the BMC, Bissell, and HTC-Columbia professional teams. I just like the electrolyte content, flavor, and consistency. But...
By Jeff Rocco MD Proper hydration for athletes requires more than water. Last month we established the critical role electrolytes play for exercising athletes. (See A Tale of Five Electrolytes)Â During exercise electrical impulses are being carried, muscles are...
First Endurance prides itself on doing the research necessary to engineer the best products in the world. With the launch of the new EFS drinks, we have updated the EFS research packet to reflect all the new upgrades.  EFS drink upgrades include: -Higher level of...
The EFS liquid shot-shelf life is dependent on use. The jug, when poured into a flask or any other container is stable for 18 months from the date of manufacture. The expiration date is listed on the bottom. This shelf life is based on room temperature, though...
EFS Liquid Shot gets its name because it contains no gelling agents, which is something you may find in a , well, a gel shot. Â That is key, according to First Endurance, because gelling agents can slow down your digestion and absorption. Â And if you're slurping down...
The primary electrolytes are sodium, potassium, calcium, magnesium and chloride. Cells require a complex electrolyte balance between intracellular and extracellular milieu which maintains a precise osmotic gradient.  This osmotic gradient is regulated by all 5...
Both PreRace and EFS Liquid Shot were designed with flexibility in mind. Â The PreRace's small 5g serving size allows you to add this powerful formula into ANY drink. Â This gives you the flexibility to use PreRace before or anytime during a race. Â Â Open the flask,...
Using the EFS liquid shot jug and flask offers  unmatched flexibility.  You can  make special flask with 100, 200, 300 or 400 calories by filling to the appropriate level then topping it off with water.  Following each training session, just refill your flask and...
Every ingredient and component of Ultragen is engineered to be absorbed within the critical thirty-minute glycogen window. Â Unlike whey protein concentrate or soy protein, Ultragen's hydrolyzed and isolate whey proteins are very small di and tri-peptide molecules that...
By Jeff Rocco, M.D. Bob Seebohar has discussed the importance of Post-Workout Nutrition in an earlier Coaches’ Corner. The discussion of post-workout nutrition continues with a breakdown of the components of 7 popular recovery drinks and some key points to consider...
Reviewed and Updated by ERB member Shawn Dolan, PhD, RD, CSSD: Professor in the Kinesiology Department at California State University, Long Beach. Introduction: Electrolytes, the mineral salts that conduct the electrical energy of the body, perform a cellular...
If you just finished a race, and you’re going out for pizza do you still need a post-exercise drink right there at the finish line?  Does it matter that you wait till later for the pizza? Or should you have a post-exercise drink now? Don’t answer that question yet. ...
Proper hydration for athletes requires more than water. During exercise electrical impulses are being carried, muscles are contracting, calories are burning, heat is being produced, and sweating occurs. To keep these systems within optimum parameters, electrolytes...
Reviewed by Patricia Rosen. M.D. Introduction Coffee was first discovered over 1000 years ago although it has been around and used by humans since the Stone Age. People noted the affects on animals and used it by chewing on seed, bark or leaves of certain plants to...
