EFS Drink Mix
NEW EFS COMING!
This spring, we’re updating EFS for faster uptake with an uptick in carbs per serving. Transitioning from current to new won’t be a gut punch – in fact, just the opposite. The new EFS prioritizes three things: delivering more fuel with minimal GI distress, keeping you hydrated, and preventing cramps. Everything else has been stripped from the formula; it’s purely purpose driven for pure performance results.
✓ Increased Carbohydrate Content
✓ Increased Electrolyte Content
✓ Streamlined Formula for Faster Uptake
ETA 4.30.24
Muscle Contraction
Cramp Prevention
CALCIUM
Required for muscle contraction. Triggers many cellular functions during exercise. Usually not present in water, sports drinks, multivitamins or other supplements used by exercisers.
Natural Sources Formed during digestion with soluble calcium ions in presence of malic acid. Small amounts are in cells throughout food sources.
Forms Dicalcium Malate Dihydroxide
Supplier Balchem® Albion® DimaCal®
Relevant Literature
Brini M, Cali T, Ottolini D, Carafoli E. The plasma membrane calcium pump in health and disease. FEBS J. 2013 Nov;280(21):5385-97.
Brouns F, Kovacs EM, Senden JM. The effect of different rehydration drinks on post-exercise electrolyte excretion in trained athletes. Int J Sports Med. 1998 Jan;19(1):56-60.
Lamb GD. Excitation-contraction coupling in skeletal muscle: comparisons with cardiac muscle. Clin Exp Pharmacol Physiol. 2000 Mar;27(3):216-24.
Leppik JA, Aughey RJ, Medved I, Fairweather I, Carey MF, McKenna MJ. Prolonged exercise to fatigue in humans impairs skeletal muscle Na+-K+-ATPase activity, sarcoplasmic reticulum Ca2+ release, and Ca2+ uptake. J Appl Physiol. 2004 Oct;97(4):1414-23.
PubChem. Dicalcium malate dihydroxde. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. 2023.
Cramp Prevention
CHLORIDE
Necessary to reap benefits of sodium. Decreases gastric intolerance from high sodium intakes, not seen with high intakes of chloride-free sodium salts.
Natural Sources N/A
Forms Evaporated Salt
Supplier Cargill
Relevant Literature
Burke LM, Castell LM, Casa DJ, Close GL, Costa RJS, Desbrow B, Halson SL, Lis DM, Melin AK, Peeling P, Saunders PU, Slater GJ, Sygo J, Witard OC, Bermon S, Stellingwerff T. International Association of Athletics federations Consensus Statement 2019: nutrition for athletics. Int J Sport Nutr Exerc Metab. 2019 Mar1:29(2):73-84.
Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. ISSN exercise & sports review update: research & recommendations. J Int Soc Sports Nutr. 2018 Aug1;15(1):38.
Lipman GS, Burns P, Phillips C, Jensen J, Little C, Jurkiewicz C, Jarrett B, Walker A, Mansfield N, Krabak BJ. Effect of sodium supplements and climate on dysnatremia during ultramarathon running. Clin J Sport Med. 2020 Feb24; doi: 10.1097/JSM.0000000000000832.
McCubbin AJ, Allanson BA, Caldwell Odgers JN, Cort MM, Costa RJS, Cox GR, Crawshay ST, Desbrow B, Freney EG, Gaskell SK, Hughes D, Irwin C, Ollie J, Lalor BJ, Ross MLR, Shaw G, Periard JD, Burke LM. Sports Dietitians Australia Position Statement: nutrition for exercise in hot environments. Int J Sports Nutr Exer Metab. 2020 Dec31;1-16.
Tiller NB, Roberts JD, Beasley L, Chapman S, Pinto JM, Smith L, Wiffin M, Russell M, Sparks SA, Duckworth L, O’Hara J, Sutton L, Antonio J, Willoughby DS, Tarpey MD, Smith-Ryan AE, Ormsbee MJ, Astorino TA, Kreider RB, McGinnis GR, Stout JR, Smith JEW, Arent SM, Campbell BI, Bannock L. International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019 Nov7;16(1):50.
CITRIC ACID
Major metabolite for aerobic respiration (energy production). Enhances flavors and palatability. Regulates pH (buffering acidity). Helps mixtures of nutrients mix, taste, dissolve, and suspend better.
Natural Sources Fruits and Juices
Forms Citric Acid Anhydrous Powder (2-Hydroxypropane-1,2,3-tricarboxylic Acid)
Supplier Cargill
Relevant Literature
Gauthier AC, Guimaraes RF, Namiranian K, Drapeau V, Mathieu ME. Effect of physical exercise on taste perceptions: a systematic review. Nutrients. 2020 Sep9;12(9):2741.
Gibala MJ, Young ME, Taegtmeyer. Anaplerosis of the citric acid cycle: role in energy metabolism of heart and skeletal muscle. Acta Physiol Scand. 2000 Apr;168(4):657-65.
Greenleaf JE, Looft-Wilson R, Wisherd JL, McKenzie MA, Jensen CD, Whittam JH. Pre-exercise hypervolemia and cycle ergometer endurance in men. Biol Sport. 1997;14(2):103-14.
PubChem. Citric Acid. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. 2023.
San-Millan I, Stefanoni D, Martinez JL, Hansen KC, D’Alessandro A, Nemkov T. Metabolomics of endurance capacity on World Tour professional cyclists. Front Physiol. 2020 Jun5;11:578.
Endurance Performance & Recovery
Brain Function
GLUCOSE
Preferred, primary fuel for cellular energy production (ATP) and endurance exercise performance. Primary precursor for muscle and liver glycogen synthesis. Aids exercise recovery. Affects metabolic pathways such as insulin release and regulating fat synthesis. Crucial for brain function.
Natural Sources Non-Fiber Carbohydrates, Sucrose, Galactose
Forms Dextrose, D-Glucopyranose, Blood Sugar; Glc
Supplier Ingredion
Relevant Literature
Burke LM, Maughan RJ. The Governor has a sweet tooth – mouth sensing of nutrients to enhance sports performance. Eur J Sport Sci. 2015;15(1):29-40.
Podlogar T, Wallis GA. New horizons in carbohydrate research and application for endurance athletes. Sports Med. 2022;52(Suppl 1):5-23.
PubChem. D-Glucose. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. 2023.
Rollo I, Williams C. Effect of mouth-rinsing carbohydrate solution on endurance performance. Sports Med. 2011 Jun1;41(6):449-61.
Tiller NB, Roberts JD, Beasley L, Chapman S, Pinto JM, Smith L, Wiffin M, Russell M, Sparks SA, Duckworth L, O’Hara J, Sutton L, Antonio J, Willoughby DS, Tarpey MD, Smith-Ryan AE, Ormsbee MJ, Astorino TA, Kreider RB, McGinnis GR, Stout JR, Smith JEW, Arent SM, Campbell BI, Bannock L. International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019 Nov7;16(1):50.
Endurance Performance & Recovery
Brain Function
MALTODEXTRIN
Preferred, primary fuel for cellular energy production (ATP) and endurance exercise performance. Primary precursor for muscle and liver glycogen synthesis. Aids exercise recovery. Affects metabolic pathways, insulin release, and fat synthesis.
Natural Sources Starches in Grains, Corn, Vegetables, and Flour
Forms Glucose Polymers with Chain Length 2-40+ Glucose Units (Maltodextrin, Dextrin, Polydextrose, Modified Starch, Hydrolyzed Amylose)
Supplier Chicago Sweeteners, Ingredion
Relevant Literature
EFSA Panel on Dietetic Products, Nutrition and Allergies (NDA); Turck D, Bresson JL, Burlingame B, Dean T, Fairweather-Tait S, Heinonen M, Hirsch-Ernst KI, Mangelsdorf I, McArdle HJ, Naska A, Neuhäuser-Berthold M, Nowicka G, Pentieva K, Sanz Y, Sjödin A, Stern M, Tomé D, Van Loveren H, Vinceti M, Willatts P, Martin A, Strain SJ, Siani A. Carbohydrate solutions and contribute to the improvement of physical performance during a high-intensity and long-lasting physical exercise: evaluation of a health claim pursuant to Article 13(5) of Regulation (EC) No 1924/2006. EFSA J. 2018 Mar13;16(3):e05191.
Francescato MP, Puntel I. Does a pre-exercise carbohydrate feeding improve a 20-km cross-country ski performance? J Sports Med Phys Fitness. 2006 Jun;46(2):248-56.
Hansen EA, Emanuelsen A, Gertsen RM, Sorensen S. Improved marathon performance by in-race nutritional strategy intervention. Int J Sport Nutr Exerc Metab. 2014 Dec;24(6):645-55.
Hartley C, Carr A, Bowe SJ, Bredie WLP, Keast RSJ. Maltodextrin-based carbohydrate oral rinsing and exercise performance: systematic review and meta-analysis. Sports Med. 2022 Aug;52(8):1833-62.
Malone JJ, Hulton AT, MacLaren DPM. Exogenous carbohydrate and regulation of muscle carbohydrate utilization during exercise. Eur J Appl Physiol. 2021 May;121(50;1255-69.
Exercise Recovery
Immune Support
Glutamine
The most plentiful amino acid in your body, muscles, and bloodstream. Major energy source for immune, intestinal, and muscle cells. Aids cellular hydration. Supports exercise recovery.
Natural Sources Uncooked Proteins
Forms L-Glutamine
Supplier Prinova
Relevant Literature
Chantler S, Griffiths A, Matu J, Davison G, Holliday A, Jones B. A systematic review: role of dietary supplements on markers of exercise-associated gut damage and permeability. PLoS ONE. 2022 Apr13;17(4):e0266379.
Cruzat V, Rogero MM, Keane KN, Curi R, Nesholme P. Glutamine: metabolism and immune function, supplementation and clinical translation. Nutrients. 2020 Oct23;10(11):1564.
Ma S, Ono M, Mizugaki A, Kato H, Miyashita M, Suzuki K. Cystine/glutamine mixture supplementation attenuated fatigue during endurance exercise in healthy young men by enhancing fatty acid utilization. Sports (Basel). 2022 Sep27;10(10):147.
Newsholme P, Diniz VLS, Dodd GT, Cruzat V. Glutamine metabolism and optimal immune and CNS function. Proc Nutr Soc. 2022 Oct26;1-10.
Wilson P. Sport supplements and the athlete’s gut: a review. Int J Sport Med. 2022 Sep;43(10):840-9.
MAGNESIUM
Addresses common athlete deficiency. Prevents cramps. Chelate form reduces GI distress.
Natural Sources Formed During Digestion with Soluble Magnesium Ions in Presence of Malic Acid
Forms Dimagnesiumhydroxymalate
Supplier Balchem®, Albion®
Relevant Literature
Cameron D, Welch AA, Adelnia F, Bergeron CM, Reiter DA, Dominguez LJ, Brennan NA, Fishbein KW, Spencer RG, Ferrucci L. Age and muscle function are more closely associated with intracellular magnesium, as assessed by 31P magnetic resonance spectroscopy, than with serum magnesium. Front Physiol. 2019 Nov27;10:1454.
Kisters K, Grober U, Adamietz I. Magnesium: the mitochondrial blockbuster in competitive sports. Vitam Miner. 2019;8:1.
Laries MJ, Monteiro CP, Matias CN, Santos DA, Silva AM, Nicho M. Magnesium status and exercise performance in athletes. Trace Elem Electrolytes. 2014;31(1):13-20.
Weiss D, Brunk DK, Goodman DA. Scottsdale Magnesium Study: absorption, cellular uptake, and clinical effectiveness of a timed-release magnesium supplement in a standard adult clinical population. J Am Coll Nutr. 2018 May-Jun;37(4):316-27.
Zhang Y, Xun P, Wang R, Mao L, He K. Can magnesium enhance exercise performance? Nutrients. 2017 Aug28;9(9):946.
MALATES & MALIC ACID
Major metabolite for energy production via aerobic respiration. Adds sour, tart flavor and buffers acidity. Chelates calcium and magnesium for better uptake and GI tolerability.
Natural Sources Whole Foods, Fruits and Vegetables
Forms DL-Malic Acid
Supplier Tate & Lyle
Relevant Literature
Borst P. The malate-aspartate shuttle (Borst cycle): how it started and developed into a major metabolic pathway. IUBMB Life. 2020 Nov;2241-59.
Hu C, Hone M, Plomgaard P, Hansen JS, Zhao X, Li J, Wang X, Clemmensen JO, Secher NH, Haring HU, Lehmann R, Xu G, Weigert C. Muscle-liver substrate fluxes in exercising humans and potential effects on hepatic metabolism. J Clin Endocrinol Metab. 2020 Apr1;105(4):1196-209.
PubChem. Malic acid. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. 2023.
Schranner D, Kastenmuller G, Schonfelder M, Romisch-Margl W, Wackerhage H. Metabolite concentration changes in humans after a bout of exercise: a systematic review of exercise metabolomics studies. Sports Med Open. 2020 Feb10;6(1):11.
Tyka AK, Chwastowski M, Cison T, Palka T, Tyka A, Szygula Z, Pilch W, Strzala M, Cepero M. Effect of creatine malate supplementation on physical performance, body composition and selected hormone levels in sprinters and long-distance runners. Acta Physiol Hung. 2015 Mar;102(1):114-22.
Balances Electrolytes
Nervous System Activity
POTASSIUM
Regulates muscle contraction and nervous system activity. Addresses deficiency suffered by 95% of the US population. Balances electrolyte levels during exercise.
Natural Sources Fruits and Vegetables
Forms Dipotassium Phosphate Food Grade
Supplier Budenheim
Relevant Literature
Clausen T. Na+-K+ pump regulation and skeletal muscle contractility. Physiol Rev. 2003 Oct;83(4):1269-324.
DGAC (Dietary Guidelines Advisory Committee). Report of the 2015 Dietary Guidelines Advisory Committee. Part E. Section 2. Supplementary documentation to the 2015 DGAC Report. Appendix E-2.1: Usual intake distributions, 2007-2010, by age/gender groups, 2019.
Lindinger MI, Cairns SP. Regulation of muscle potassium: exercise performance, fatigue and health implications. Eur J Appl Physiol. 2021 Mar;121(3):721-48.
McKenna MJ, Bangsbo J, Renaud JM. Muscle K+, Na+ and Cl disturbances and Na+-K+ pump inactivation: implications for fatigue. J Appl Physiol. 2008 Jan;104(1):288-95.
Singh A, Evans P, Gallagher KL, Deuster PA. Dietary intakes and biochemical profiles of nutritional status of ultramarathoners. Med Sci Sports Exerc. 1993 Mar;25(3):328-34.
Heat Tolerance
SODIUM
Maintains tolerability to heat. Prevents sweat loss of sodium. Maintains plasma volume. Improves exercise recovery. Decreases urine output. Increases benefits with co-ingestion of other electrolytes. More effective than other sodium salts.
Natural Sources Salt
Forms Evaporated Salt
Supplier Cargill, United Salt Corporation, Westco
Relevant Literature
Del Coso J, Gonzalez-Millan C, Salinero JJ, Abian-Vicen J, Areces F, Lledo M, Lara B, Gallo-Salazar C, Ruiz-Vincente D. Effects of oral salt supplementation on physical performance during a half-ironman: a randomized controlled trial. Scand J Med Sci Sports. 2016 Feb;26(2):156-64.
Kerksick CM, Wilborn CD, Roberts MD, Smith-Ryan A, Kleiner SM, Jager R, Collins R, Cooke M, Davis JN, Galvan E, Greenwood M, Lowery LM, Wildman R, Antonio J, Kreider RB. ISSN exercise & sports review update: research & recommendations. J Int Soc Sports Nutr. 2018 Aug1;15(1):38.
Lipman GS, Burns P, Phillips C, Jensen J, Little C, Jurkiewicz C, Jarrett B, Walker A, Mansfield N, Krabak BJ. Effect of sodium supplements and climate on dysnatremia during ultramarathon running. Clin J Sport Med. 2020 Feb24; doi: 10.1097/JSM.0000000000000832.
McCubbin AJ, Allanson BA, Caldwell Odgers JN, Cort MM, Costa RJS, Cox GR, Crawshay ST, Desbrow B, Freney EG, Gaskell SK, Hughes D, Irwin C, Ollie J, Lalor BJ, Ross MLR, Shaw G, Periard JD, Burke LM. Sports Dietitians Australia Position Statement: nutrition for exercise in hot environments. Int J Sports Nutr Exer Metab. 2020 Dec31;1-16.
Tiller NB, Roberts JD, Beasley L, Chapman S, Pinto JM, Smith L, Wiffin M, Russell M, Sparks SA, Duckworth L, O’Hara J, Sutton L, Antonio J, Willoughby DS, Tarpey MD, Smith-Ryan AE, Ormsbee MJ, Astorino TA, Kreider RB, McGinnis GR, Stout JR, Smith JEW, Arent SM, Campbell BI, Bannock L. International Society of sports Nutrition Position Stand: nutritional considerations for single-stage ultra-marathon training and racing. J Int Soc Sports Nutr. 2019 Nov7;16(1):50.
Endurance Performance & Recovery
SUCROSE
Provides sufficient fructose to activate GLUT5 translocation, increasing carbohydrate absorption/utilization during exercise. Less gastrointestinal intolerance than pure fructose. Aids exercise recovery. Improves flavor.
Natural Sources Table Sugar, Dates
Forms Alpha-D-Glucopyranosyl Beta-D-Fructofuranoside, Glc:Fru
Supplier The Amalgamated Sugar Company, LLC
Relevant Literature
Massicote D, Peronnet F, Bronsard E, Hillaire-Marcel C. Comparison de l’oxydation de glucose, d’un melange de glucose et de fructose, et de saccharose ingeres en bolus ou en doses fractionnees as cours de l’exercise. Sci Sports. 1996;11(4):233-42.
Murray R, Paul GL, Seifert JG, Eddy DE, Halaby GA. The effects of glucose, fructose, and sucrose ingestion during exercise. Med Sci Sports Exerc. 1989 Jun;21(3):275-82.
PubChem. Sucrose. National Center for Biotechnology Information. National Library of Medicine. National Institutes of Health. 2023. https://pubchem.ncbi.nlm.nih.gov/compound/sucrose
Trommelen J, Fuchs CJ, Beelen M, Lenaerts M, Lenaert K, Jeukendrup AE, Cermak NM, van Loon LJC. Fructose and sucrose intake increase exogenous carbohydrate oxidation during exercise. Nutrients. 2017 Feb20;9(2):167.
Wallis GA, Wittekind A. Is there a specific role for sucrose in sports and exercise performance? Int J Sport Nutr Exerc Metab. 2013 Dec;23(6):571-83.
Leadville 100 Champion (2022)
5x IRONMAN / 5x 70.3 Champion / Holds the record for the fastest full-distance IRONMAN (7:39:25)
Cat I Cyclist
SUPPLEMENT FACTS
Supplement Facts Serving Size: 1 scoop (35 g) Servings per Container: 30 |
||
Amount Per Serving | %DV | |
Calories-110 Calories from fat-0 | ||
Total Carbohydrate | 26 g | 9% |
Sugars | 16 g | ** |
Calcium (as DiCalcium Malate) | 100 mg | 8% |
Magnesium (DiMagnesium Malate) | 150 mg | 36% |
Chloride (as sodium chloride) | 450 mg | 20% |
Sodium (as sodium chloride) | 300 mg | 13% |
Potassium (as di-potassium phosphate) | 160 mg | 3% |
L-Glutamine | 1750 mg | * |
Branched Chain Amino Acids (L-Leucine, L-Isoleucine, L-Valine) | 250 mg | * |
L-Theanine | 50 mg | * |
*Daily Value Not Established **Percent Daily Values are based on a 2,000 calorie diet. |