EFS Liquid Shot

EFS Liquid Shot

Super-Charged Endurance Fuel

EFS Liquid Shots are designed to be used in place of gels that can slow down absorption and digestion. Features include a 400-calorie supercharged endurance formula that boasts over 1500mg of electrolytes, 1000mg of amino acids and 100 grams of carbohydrates.

400 high-quality calories
Over 1500mg electrolytes
1000mg of amino acids
As low as $5.99

In stock

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Best nutrition I've ever used during long runs and races. It tastes great, has a great consistency and allows you to get some water consumption at the same time as the liquid shot. It is the only stuff that doesn't upset my stomach.
-K.F. Zaitz
The fact that it doesn't have gelling agents and doesn't paste up in the mouth means that it's absorbed into the bloodstream quicker. Not only does it deliver the caloric goods, the vanilla flavor is truly fantastic."

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Detailed Information

The EFS Liquid Shot represents the latest collaboration between First Endurance, consumers like you and the most demanding athletes in the world. From the state-of-the-art formula down to the eco-friendly packaging, the EFS Liquid Shot is packed with the latest and greatest from First Endurance. It’s called a liquid shot because it doesn’t contain gelling agents that can slow down absorption and digestion.

Features include our exclusive 400-calorie supercharged endurance formula that boasts over 1500mg electrolytes, 1000mg amino acids and 100 grams of simple & complex carbohydrates, all in clinically effective doses. Plus, it’s packaged in an easy-to-use, resealable, refillable, and fully recyclable container. Also available in a 32-ounce refill.


  1. Powerful fuel Review by David

    I use the EFS liquid shot in conjunction with the EFS Pro mix. On its own, the gel is a fantastic product. It is easy on the stomach, and its formulation provides much more than just the sugar in other gels. When used with the EFS Pro drink mix, I have found that they work together to provide all the energy necessary to fuel long(7-9hr) hot, intense mountain bike races. Since using the First Endurance EFS liquid shot, I have certainly never had to supplement with extra electrolyte, which is a distinct advantage because I have one less thing to worry about carrying and consuming. (Posted on 3/18/2017)

  2. 100 miler Review by myla

    Fantastic product and great customer service!. I was training for my first 100 mile trail race and had some product questions. Robert returned my call and he spent about 30 minutes talking to me about my nutrition plan for the race. Stomach distress has always been a problem for me during my races so I was really concerned going into my first 100. Although I have used Liquid Shots for several years without problems, I was told by experienced 100 milers that that probably wouldn't be enough to get me through. Robert asked me questions and his recommendations were to keep my calories between 150-200 an hour, to go gluten free 48 hours prior to race day and to avoid fats during the race (others were recommending avocados). He told me the EFS Drink and Liquid Shots would get me to the finish. I took his advice. During the race, I only took in those along with a few banana bites here and there. Not only did I finish, but for the first time ever, I had NO GI problems! No nausea, no cramping, nothing! I was one of only 96 finishers out of 250 starters! Robert nailed it for me! Thank you! I'm a customer for life!

    (Posted on 7/18/2015)

  3. The BEST for quick calories Review by James

    I love EFS Liquid Shot. I’ve tried other brands of gels in the past and they all have that same thick consistency that makes you feel like you have to wash it down or break it down in your mouth before you swallow it but not with EFS LS. EFS LS has a more “fluid” consistency that goes down smooth and tastes SO good! My biggest problem is that I want to chug the whole thing because I love the flavor. EFS LS is my “go to” quick calorie source for all my races and endurance rides. I see they have a new Wild Berry coming soon…I can’t wait to try it. (Posted on 2/26/2015)

  4. excellent over the long haul Review by trlrnr

    Having run ultras for 10 years I have also had 10 years of stomach problems and difficulty staying fueled over the long haul. I have switched to EFS liquid shot as my ONLY source of calories and I have managed to keep my stomach under control in varying, extreme conditions. Thanks for a great product. (Posted on 2/26/2015)

  5. Great fuel - easy on the stomach Review by Christina

    I started using the liquid shot last year after experiencing GI issues during my ironman in 2008 and the subsequent half I raced. After switching to the liquid shot (also use the drink powder) I have not had any issues during my last ironman (St. George) or any half distance like I used to experience. It works great for me! (Posted on 2/26/2015)

  6. Best Bet for Easy Energy Review by Eric Limkemann

    I used the EFS LS almost exclusively (along with a bottle or two of EFS and water) in my first Ironman distance race and had no cramping or stomach issues and had the energy to finish strong. A total of 4 flasks for the day and STILL enjoyed the taste well into the marathon. I don't think many products out there stand the test of time like that! I've always got a flask with me for my long workouts and never regret it! Nice work First Endurance (Posted on 2/26/2015)

  7. Great consistency, easy source of calories. Review by Donna

    I love the consistency and taste of the EFS Liquid Shot. It's not as thick as regular gels, and it's easy to consume while training and racing. Since I've started using the EFS Liquid Shot, I've had no GI issues while racing. I also love the convenience of having a small flask that holds 400 calorires - a great way to make sure you always have enough calories with you. (Posted on 2/26/2015)

  8. Great tasting, awesome fuel. Review by JC Ramirez

    Been using Liquid Shot for all my long distance triathlon racing for the last 2 seasons. No stomach issues whatsoever, tastes great even when hot. I tried the berry flavor last year, long before it was released and while it is very good, I personally prefer the original vanilla. The 30oz container is super convenient, and its shelf life (18mo) is amazing. If you race/train long, it doesn't get better than this. (Posted on 2/26/2015)

  9. Did not freeze Review by BJK

    20 Degree F ride 2 hours. the EFS LS did not freeze solid. it did thicken a bit more to the consistancy of GU or Hammer Gel. (Posted on 2/26/2015)

  10. Perfection in a bottle Review by Matty

    Cant say enough good things about this product. Has everything you need and nothing more! No need to add salt pills or anything, for an Ironman or a short race! (Posted on 2/26/2015)

  11. Easy on the stomach Review by Ryan Oilar

    I really like the ease of the product. For an added bonus, I added 2.5oz to 2 servings of EFS during Rev3 Cedar Point! Had a great race!!! (Posted on 2/26/2015)

  12. Too sweet Review by Kim

    I've been using EFS Liquid Shot (Vanilla) for 3+ years for ultramarathon training/racing, and although I think it's a good product and will continue to use it, it's too sweet. In hot weather it tastes sicky sweet. I would like to see FE tone down the sweetness. I still prefer the flavor of GU Just Plain, so I use both products. I will try the Berry flavor to see if it is any less sweet. (Posted on 2/26/2015)

  13. Beats any gel product by at least a mile Review by Megan Killian

    Liquid shot has been my go-to energy since early 2010. I have been racing marathons for years, and was always unsatisfied with the flavor, consistency, and general "way I felt" after I would take a Hammer Gel or Power Gel. I made the "rookie mistake" of trying Liquid Shot for the first time in a marathon last spring, only it wasn't a mistake at all. I ended up feeling unstoppable at mile 22, and ran the last four miles of the marathon faster than any of the previous miles. I have taken to throwing Liquid Shot in my handheld flask with a little bit of water so that it is a little more runny (so that I don't waste any, of course). The vanilla flavor is well balanced, and not overwhelming, and the salty-sweet combo is perfect during a race. Two thumbs way up! (Posted on 2/26/2015)

  14. Finally found a substitute for gels! Review by Josh Scobey

    Since I started racing, I have been unable to use gels for calories due to me not being able to stomach the consistency and thickness of them. EFS Liquid Shot has changed the game! No more thick gooy gels. It goes down smooth, tastes great and provides the fuel you need for your race or training! Thanks First Endurance! (Posted on 2/26/2015)

  15. Best Semi-Solid Fuel Review by J Stephens

    I've only been racing triathlon for 2 years, but I've tried every semi-solid fuel from every brand with the same results: the race morphed into a sprint to the next port-a-let. The major GI distress ruined races for me, until I tried FE's EFS Liquid Shot. The first use was during a 5hour brick session; zero bonking and GI distress. The big test was the Rock n Roll Marathon in New Orleans; 2 EFS Liquid Shots, and a steady pace through all 26.2 miles with a happy stomach and high energy. Tastes great; no GI issues, and keeps energy coming; I couldn't never use anything else again. (Posted on 2/26/2015)

  16. Ditched the gels! Review by Josh Scobey

    Ever since I started racing triathlons, I have had issues with the consistency and thickness of gels. Once I found the EFS LIquid Shots, I no longer had this issue. I can get the calories I need in an easy to digest, great tasting alternative. Thanks EFS! And be careful, the new Wild Berry Liquid Shots are good to the point of being addictive:) (Posted on 2/26/2015)

  17. Finally something I can stick with! Review by R Little

    I've tried almost everything on the market, and the EFS Liquid Shot is the one thing I have found to consistently keep my stomach settled while giving me the energy I need - whether it is on the long or short course. Last season, I mixed the Vanilla LS with my EFS sport drink and used that mixture on my long rides. This year, with the new Wild Berry flavor, I'll be using it mixed straight with water. My stomach is the happiest it has ever been! (Posted on 2/26/2015)

  18. Something my Stomach Agrees With - Finally! Review by Kati

    As a Gluten Free triathlete I struggle to find gels or sports drinks that agree with my sensitive stomach. After many a race ruined by stomach cramping and/ or gut shut down I was thrilled to find Liquid Shot.
    I have found that for a half to full Irondistance race I can use a combination of Liquid Shot and EFS drink for 100% of my calories and my stomach is happy.
    One of my favorite things is how quick the energy return comes after drinking my Liquid Shot. Once my blood sugar drops I can quickly get into a bad place but a chug off my Liquid Shot quickly gets me back in the game! (Posted on 2/26/2015)

  19. Much Better than the Other Guys Review by Joel Strickland

    Prior to 2010, I was a Gu guy, but not because I really liked it. It was just the least "gross" of all the gels I'd tried. In 2010, I switched to Liquid Shot - and now I will never use another product. There are so many positives...firstly, I love that the product comes in a flask. This is very convenient and portable. It's easy to open and consume - and best of all, doesn't create litter during a race. Secondly - and really most importantly - the taste and consistency of Liquid Shot are unmatched. Whereas other products are so thick that you almost have to chew them, Liquid Shot's consistency is much more palatable. It's very easy to consume. The vanilla flavor is my absolute favorite. It's so good that I'm often tempted to just take a swig, even when I'm not exercising. I'd bet Liquid Shot would taste fantastic on ice cream (though I'm not recommending that). Since switching to Liquid Shot, I have not had any GI issues. This past weekend, I used Liquid Shot during my marathon - while I saw others dealing with GI issues, my stomach was happy as a clam! (Posted on 2/26/2015)

  20. No GI Issues! Review by Jill

    Leading up to my first 140.6 race my main concern was nutrition. In my past 70.3 races, I'd always had issues digesting my nutrition and always ended up running with nothing left to fuel me. Once I started using the EFS line, including LS all my problems went away. I love the LS, and never got tired of the flavor. I sweat a lot and my main concern is replacing electrolytes; LS delivers everything I need. Plus after a year of 140.6 training I still like how it tastes!! (Posted on 2/26/2015)

  21. No GI Issues! Review by Mandy

    EFS Shot is really awesome. I have tried a lot of different brands of gels and I always have to wash them down with water or something - they are so thick and over sweet. Not so with EFS Shot, it goes down easy, tastes great, and provides me the fuel I need to keep moving on. AND the best part for me is that since I started using EFS Shot last year, I have had no GI Issues! Thanks First Endurance! (Posted on 2/26/2015)

  22. Wild Berry tastes good! Review by Michael

    I've used the Vanilla shots for a while, both mixing it into my water bottles with the drink (can't go wrong with the fruit punch!) and taking it straight up while running, and really like the taste and consistency. I don't have any plans on mixing the Wild Berry and for now find the taste a good change after being on the bike for a few hours. My only disclaimer is don't judge the taste when you're not exercising - for me it had a very different (and better) taste during exercise. (Posted on 2/26/2015)

  23. Tastes Great & Less Filling Review by Anthony

    I've tried 'em all, and haven't found anything that gives you energy faster, is easier to get down, or tastes as good. I love not having to wash it down right away, or let it dissolve in your mouth before gulping it down. If it does start to taste too sweet or get to sticky on a hot day, its great in a bottle of water, or EFS electrolyte drink. (Posted on 2/26/2015)

  24. Positive Points of EFS Liquid Shot Review by Kyle

    I have tried many products on the market for a source of energy and nutrition while competing, and have found that after many years of experimenting that EFS Liquid Shot is the ONLY product that works and the ONLY product that I use. EFS does not give me any symptoms of cramping or even an upset stomach. What can I say, I love and use the product! (Posted on 2/26/2015)

  25. Great tast, easy energy, and fantastic bottle! Review by Kacie

    I have tried both flavors of EFS liquid shot, and I really like both of them. Having the product in the bottle with the sport cap is really great. I can just throw it back in my bag and pull it out for the next workout. I love the consistency, because I don't have to choke it down quite like other products! It is smooth! I also think it really works. When I start struggling and I reach for that bottle, I really do feel better and more able to attack the rest of the workout! A friend of mine called it "liquid gold," and I agree completely! (Posted on 2/26/2015)

  26. Makes Mouth and Tummy Happy Review by Kristin

    So I'm one of those people that has a sensitive stomach. I've done the gels, the chomps, ect I've tried everything. And after using them for a while my tummy gets overwhelmed and I feel nauseated. When I first started using Liquid Shot I was totally blown away with the ease of digestion. I could actually take a shot of it and not feel sick to my stomach. I think I did a little happy dance when this happend.

    Now a days I use this for every work out. Especially if I haven't eaten in a while and want to squeeze in that workout. I have enjoyed NOT having to take extra electrolyte pills with this product as well. The south gets so humid and you just sweat and sweat and sweat somemore so this has significantly improved my heat tolerance. LIquid Shot has all the electrolytes you need...perfect!! Two thumbs up for EFS Liquid Shot vanilla and wild berry!! (Posted on 2/26/2015)

  27. Much better alternative to gels Review by Christopher

    I used to encounter GI trouble using gels, specifically late into a longer race such as a marathon. Liquid shot is easy to carry, provides the calories and electrolytes that you can't get from gels AND it's easy on your stomach. They're great for running, cycling and multisport. (Posted on 2/26/2015)

  28. Smooth and easy on the stomach Review by Beth

    I am so happy I tried the EFS shot. I have used a lot of other gel and had a lot of problems. I would always have stomach troubles on hard intervals and during races. NO PROBLEMS with EFS. I like the flask. It is easy to slip into your jersey on long rides. I also like that you can refill the flask. Much better than all the competitors. I like the wild berry the best, but the vanilla is also smooth. (Posted on 2/26/2015)

  29. Your All-In-One Nutrition Answer Review by Anne

    Like others I have tried lots of different nutrition combinations, however, I have been lucky because my stomach handles most things well ... so for me it is a matter of finding something that works that is also EASY!

    I was tired of caring gels, chomps, salt, etc. It was too complicated and invariably something would get dropped or forgotten. That is when I found EFS Liquid Shots and I have not looked back!

    I love the refillable flasks, the flavors, the sodium, and particularly the viscosity of the shot. I definitely recommend trying this product! (Posted on 2/26/2015)

  30. Easy to Carry Review by Meredith

    My husband did an Ironman while eating on Luna Bars on the bike. It was messy and difficult to use. I knew this would not be a good option for me in my training/racing as I have a hard time swallowing solid foods while on the bike. I was introduced to EFS Liquid Shot last year and immediately it was a great option as (a) it worked and (b) it was easy to carry and use. It fits perfectly in the pocket of my jersey or in my fuel box. And I don't have to carry as much fuel as the Liquid Shot is very concentrated and has many "shots" in each flask. I love it! My favorite flavor is vanilla. (Posted on 2/26/2015)

  31. Great for Marathon Racing & No GI Issues! Review by EndurancePro

    I first became aware of the EFS Fluid Shot from the advertisement in Triathlete magazine. I became so curious that I decided to try it to see if it would help me on race day! Previously I was using GU/Clif Gels and they upset my stomach on race day,and I didn't like having to open it, and squeeze it to consume it! When I am racing, I don't like losing valuable mins! I tried the EFS Fluid Shot vanilla flavor at the Safari Park Half Marathon. I put the contents in a flasks, and I was so happy with the taste, easy of use with the flasks, saved valuable minutes, and felt like my body absorbed it quicker and gave me a surge of energy! In addition, I noticed that I did not have GI/stomach issues, cramping and other symptoms I have had previously using other products! Great product, I am running the LA Marathon March 20, and I am excited to use this product, and will continue into the future! I'm ordering the Berry flavor! Thx First Endurance! My body and stomach is very happy! (Posted on 2/26/2015)

  32. my favorite energy product Review by Laura Wheatley

    The liquid consistency is great, and i love the mildly sweet vanilla flavor. I've been using this product since summer 2009 and I recommend it to everyone! The reusable flasks are awesome too! (Posted on 2/26/2015)

  33. I hate Gu, but this stuff is Great. Review by Curly Su

    Well, normally I have trouble with this sort of product. I train on peanut butter, honey, and gatorade and hope for the best. My stomach just tends to revolt with anything else. But, with the training ramping up for a serious tri-season, I thought I'd try again.

    I tried both the vanilla and berry flavors, and they're both great. No gag-reflex, and they definitely spurred me through my whole 10 mile run, even when I hadn't eaten breakfast beforehand.

    I also love that they're in a reusable container. I got the refill, and I've been using the containers over and over again with no problem. The container fits perfectly in your hand; I forgot I was even carrying it. You could also put it in your fuel belt if you wanted...

    A truly awesome product -- I love First Endurance! (Posted on 2/26/2015)

  34. Best product on market! Review by NWRunner

    Agree with all positive comments. Excellent product! PLEASE produce in single (gel size)packets. For runners, this is optimal. Thank you. (Posted on 2/26/2015)

  35. Great for racing Review by Dan

    For many years I used various gels (Hammer, Gu, Clif shot) to keep my energy up while racing but I always disliked the thick consistency and most of the flavors. After learning about the EFS Liquid Shot I thought I would give it a try and have been very pleased with it. I tried the vanilla variety and thought it had a good flavor and it settled well. I also like that the consistency is closer to water than a gel, so you don't need a water chaser just to get it down. Overall, I think it is a solid step up from all of the other gel-type foods and it will be the only one I'll buy from now on. (Posted on 2/26/2015)

  36. Does not work for me Review by Tony

    I tried EFS gel in three different races and definitely does not work for me. I like other product from First Endurance but something wrong with the gel. Maybe I cannot absorve it but in three different races I got lots of cramps and feeling weak. Maybe I am doing something wrong or just some ingredient does not work with me. (Posted on 2/26/2015)

  37. Perfect 10k Run Nutrition Review by Michael Hutto

    I just ran for a new 10k run PR this past weekend. All I used for race nutrition was my wild berry liquidshot and a little water from aid stations. It was the perfect recipe for my PR! (Posted on 2/26/2015)

  38. This stuff really works, unlike all others Review by Eric

    If you sweat more than average, and need to refuel quickly and sustainably because your fast twitch fibers are too demanding, this is the stuff. Take a good shot of this about 10-20 minutes before a long climb on the bike and then augment every 20 minutes with another sip. You will be amazed at how well you feel. (Posted on 2/26/2015)

  39. bee's knees Review by megan.

    this stuff is the bee's knees and the cats pajamas. (Posted on 2/26/2015)

  40. Cake Batter Liquid? Review by Bill

    Theres a lot of reasons to love EFS Liquid Shot, but I can't get over how closely it resembles the taste of cake batter. For anyone whos tried a number of different gels or similar products and knows how much the taste of something can actually affect your willingness to use a product, this should come as a relief! I admit to randomly taking swigs from my 30 oz refill container just because I wanted a snack. Beyond the exceptional taste, this little flask packs a punch from a nutritional standpoint. There aren't many training runs that one single flask can't be the primary fuel for considering the 400 calories included in each bottle. And even though First Endurance manages to cram 400 calories into this small bottle, I've never experienced in GI stress of any kind. Moves through the system easily and efficiently. If you havent tried yet, what are you waiting for? (Posted on 2/26/2015)

  41. Unfair advantage Review by Cabe

    Having raced competetively over the last few years, i've tried a variety of nutrition products designed for cycling. Theres GU, Hammer and Clif but, nothing compares to this. The taste, consistency and effect is unmatched! I used to cramp up in races and hard training rides but just taking a sip of this almost immediately quiets my protesting muscles. Its my go to fuel for every ride i go on lasting over an hour. It may be "expensive" but the results are worth it and fueling properly while riding effects your recovery immensely. Hats off to FE for making such a wonderful product. More people should take advantage of such a great product but then, there goes my unfair advantage. (Posted on 2/26/2015)

  42. Best product I've used and I've tried a lot! Review by K.F. Zaitz

    Best nutrition I've ever used during long runs and races. It tastes great, has a great consistency and allows you to get some water consumption at the same time as the liquid shot. It is the only stuff that doesn't upset my stomach. Definetly a winner, I've been telling all my teammates about it! (Posted on 2/26/2015)

  43. great product Review by Aaron

    Liquid shot was the initial First Endurance product I used and after using Gu and powergels, i experienced a bigger and more noticeable boost especially 2-2.5 hrs into a ride or race. Even with no caffeine, there is a much greater difference than gels with up to 50 mg caffeine. I wouldn't train or race with anything else! (Posted on 2/26/2015)

  44. Overall best gel product on the market! Review by Jeff

    Very easy consistency going down. Very light flavor and high electrolyte content. Have used for distances from intermediate to IM distance triathlons and runs up to 50k. Highly recommend!!! Love the vanilla, but for me the mixed berry is too sweet. (Posted on 2/26/2015)

  45. Love the vanilla Review by Brian

    Not your dad's gel. Trying other gels was like swallowing a glob of nondescript superglue that took half a water bottle to wash it down. The consistency of EFS liquid shot is more along the lines of a smooth syrup that easily washes away with the water bottle. I've incorporated the holy hand grenade into my ultra distance rides and it greatly help relieve cramping as well as an energy boost in the last miles. (Posted on 2/26/2015)

  46. I'm oredering more! Review by wirelessJake

    a member of my tri club suggested EFS while training for our 70.3. I tried them on shorter rides but today we rode 60+ miles and then ran a few miles. Not a a single cramp, no GI issues, and didn't need to carry a bunch of gross gels. My favorite is the vanilla, as the mocha was a bit too sweet late in the ride. Great job, I'm ordering! (Posted on 2/26/2015)

  47. Dependable fuel for long events Review by Darkmuse

    Just complete my first ironman with these as my primary fuel source. I'm 50, the goal was to finish on time and have a lot of fun in the process. The liquid shots got me through 16 hours in Coeur de Alene with no hunger, cramps or stomach problems. My next race will be focused on trimming down the time and it 's great knowing that I have the fuel question successfully resolved. Thanks guys! (Posted on 2/26/2015)

  48. Fast, great quality energy that tastes good Review by Mathew

    I like the liquid shot because I can save and reuse the flasks or fill my own flasks - no more peeling the tops off messy packets and fumbling with the used wrapper while I ride. Fill the flask, put it in your jersey pocket, and ride. Simple, fast, effective. Plus, you know First Endurance makes a quality product and it also tastes great. (Posted on 2/26/2015)

  49. easy to carry, easy on belly Review by Marisa

    The vanilla flavor is perfect for longer rides, half ironman runs, and marathons. Easy to carry, easy on the belly. Take it like a "gel", a big gulp, and chase with water. Or take a tiny sip at each aid station and turn the water into a sports drink. (Posted on 2/26/2015)

  50. Very palatable! Review by WV Cycling

    As the readers know, I’ve never been too hot about manufactured foods and snacks while on the bike. Instead of dextrose, give me a peanut butter and jelly sammich. Instead of artificial flavors, give me some nutella. First Endurance has changed me forever for the better.

    I received the EFS Liquid Shot in the mail, opened the package, and read the flask’s label. Vanilla? VANILLA? Liquid Vanilla is scary. There are so many ways it can go wrong. EFS did not fail, and actually made it kinda enjoyable. Saying that about an energy gel is a big compliment. The flavor is kind of creamy, and the viscosity of the gel is not intrusive on the flavor, or the enjoyment of it. This is because the liquid shot does not have any of the traditional gelling agents used in other products. The flavor does not linger for a long time in your mouth, it is still nice to have a sip from your water bottle after it but not necessary. About half way through my ride, I wanted to just drink the rest of the liquid shot, since the slightly sweet taste was becoming really enjoyable! :)

    The flask is 130ml, and was able to get me through 40-50 miles with no problems. The perfect mix of dextrose, sucrose, and sugars did not irritate my stomach, and I was not craving solid foods or anything else. I was doing fine with my water, and the flask of vanilla gel goodness. One thing you must remember is that this flask is pure energy. Before or after the ride is the best time for the food, or any time you cross your stomach’s threshold for needing substance. This is something that will take a bit of time to learn, but the ease of sipping on the liquid shot was enjoyable enough that I have purchased one of their 32 oz refill bottles. This refill bottle is like 20-30 of your normal gel-shot packets depending on which ones you buy; the best part is that you don’t have a sloppy wrapper in your back pocket or right above the elastic of your shorts once you are done with it. The flask itself does not leak, has a pretty average spout releasing just enough depending on how you squeeze the soft plastic container. Feeding yourself becomes no-nonsense.

    The EFS Liquid Shot also is a carrier for the basic necessities like sodium, magnesium, potassium, calcium, etc that we sweat out while on a ride. These ingredients do not make a significant influence on flavor, but can make the difference between cramping up or not on a hot day. Basically, it is jam-packed with electrolytes, and we’re not talking about Brawndo-type electrolytes…

    The only flavor currently available is Vanilla. First Endurance plans to introduce additional flavors of the EFS Liquid Shot later in 2010. I am hoping to try the berry flavor when it come out, since this product has been a hit.


    Surprisingly great flavor
    Large volume, compared to other “gels”
    Perfect viscosity
    Full of essential calorie based energy, amino acids, and trace elements the body needs.
    Refillable flask is a bit more environmentally responsible, as compared to traditional “gels”
    Does not irritate stomach


    Price ($6 for a 5oz flask) While all prepackaged nutrition is typically more expensive than home-made products, First Endurance has done their homework, and guarantees that this product will do its job, and satisfy you.
    Novelty – If this is something that you have never tried, it may be quite foreign to you, and possibly have you hesitate. Don’t worry, it’s worth a try!

    Not going to lie, I still enjoy real food, but on a race, or gran-fondo, these are a must.

    4/5 Stars (Posted on 2/26/2015)

  51. Can't Train Without Liquid Shot Review by www.TheTriHouse.com

    I started using EFS Liquid shot a year ago and now I can't train without it. I used to train with all of the other gels on the market. Some made my stomach sick, some didn't provide enough calories or electrolytes. Now I'm hooked on EFS Liquid Shot. We now use it at all of our triathlon training camps.
    Thanks for making such a great product. (Posted on 2/26/2015)

  52. Everything you need nothing you don't Review by SHot!

    Awesome, its the only thing I need and race on for food. Easy to calculate exactly how much Cal I need to have and mixed with a little bit of water or in a whole bottle tastes great. Adjust with more water or less to make it easy to swallow during really hot rides/races. Quick to absorb and doesn't have any extra stuff in it that you don't need like there is in gels. Has changed my pro riding diet on the bike to a simple math problem Miles * ( shot + water ) = going the distance. (Posted on 2/26/2015)

  53. Easy calories Review by Carter Jones

    During hard training or racing a bottle filled with EFS and water makes it easy to get the calories you need when you might not be able to eat solid food. (Posted on 2/26/2015)

  54. awesome product Review by Phil Gaimon

    I have a lot of trouble eating bars and dealing with gels when I'm racing. The convenient flask in the Liquid Shot is effective, easy to stomach, and no problem when I have to be attentive to the race situation. (Posted on 2/26/2015)

  55. New to cycling; Texas heat is brutal but EFS LS made the difference! Review by LUCKY 13

    Riding in the Texas heat can be brutal but prehydration using EFS LS made the difference! The consistency of the product is easy to consume and the flavors are great. Really glad to have found this product. Thanks 1st Endurance for continually making great products for endurance cycling! (Posted on 2/26/2015)

  56. Great product/easy to digest Review by Peter

    I've been using Liquid Shots for a long time. Great product that is not too sweet. For IM racing I can get easily up 2,000 calories in one big bottle (little water added for easier flow) - and it's almost all I need.
    Really love the taste! For coffee lovers - KONA MOCHA is must! (Posted on 2/26/2015)

  57. Amazing for Ultra Marathons Review by Lisa

    I just ran a 100-mile race in North Carolina, and part of my nutrition strategy was consuming EFS vanilla liquid shots. They seemed to do fine during the race until I got to around mile 75-80, when the product really stepped up for me. I drank half of a liquid shot bottle, and suddenly it was like I had new life in me. I was running for much longer stretches of the course, including hills. I even started leaving my pacer behind, and he demanded that I tell him what the heck it was that I was eating. This stuff was utterly amazing, giving me an endurance kick so far into the race (and in the middle of the night). I wound up finishing the race with a 4-hour PR, and earning a 3rd place age group award. I will make sure to continue to train with this product, and to use it at my future ultras. It will most definitely be a part of my fueling strategy for the grueling Leadville 100 coming up in August. (Posted on 2/26/2015)

  58. Winning formula Review by Chris Schapman

    EFS Liquid Shot allowed me to complete the long trail runs needed to compete in the 2014 Spartan Race World Championships. And sipping on EFS LS during the race helped me finish the 16+ mile, 8000+ feet of elevation gain, and 25+ obstacle course as the 14th overall elite! Unlike gels that I've tried, I've never cramped while taking EFS LS and usually finish the 22+ mile trail runs feeling like I can run longer. As a bonus, the flask fits perfectly in the front pocket of my CamelBak Dart. Both Kona Mocha and Vanilla flavors taste amazing (haven't tried wild berry yet). If you're running long and looking for a goo, chew, or block alternative, you won't be disappointed by EFS LS. (Posted on 2/26/2015)

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Q: What is EFS Liquid Shot?
A: EFS LS (liquid shot) is a new energy product that provides endurance athletes with the nutrients they need to fuel working muscles and increase endurance during exercise. The EFS formula utilizes the latest clinical research on endurance nutrition and input from some of the best endurance athletes in the world.

Q: How is the EFS-LS different than most gels on the market?
A: Unlike the “gels” that are on the market, the EFS Liquid Shot does not contain any gelling agents, which slow down absorption and digestion. The EFS-LS also uses highly versatile and Eco-Friendly packaging that can be recycled and minimizes waste. EFS-LS delivers 400 super-charged calories that are fortified with over 1,500mg of electrolytes, 1,000mg amino acids and 100 grams of simple & complex carbohydrates- all in clinically effective doses.

Q: I’ve heard that there are benefits to having protein during exercise. Why doesn’t EFS-LS contain protein?
A: EFS-LS contains 1g Free Form Amino Acids per serving which is the equivalent in BCAA and Glutamine profile to 5g Whey Protein. Protein naturally contains Branched Chain Amino Acids and Glutamine. Clinical evidence that shows the benefits of Branched Chain Amino acids and Glutamine during exercise dates back to 1991. These clinical studies show supplementing with as little as 1g Free Form Amino Acids improves performance, reduces post-exercise muscle damage, improves muscle glycogen resynthesis, reduces central fatigue and improves rate of perceived exertion.

The First Endurance Research Board sides with the abundance of clinical studies supporting improved endurance performance while supplementing with Amino Acids during exercise. In addition to the clinical research, other factors lead to a decision to use these Free Form Amino Acids over complete proteins.

-Proteins are more difficult to digest than Amino Acids during exercise

-Proteins take longer to get absorbed than Amino Acids

-Proteins don’t taste very good during exercise

-Proteins can reduce the glycemic index of a drink, further reducing its ability to be quickly absorbed

-There is considerably more research that supports the benefits of Free Form Amino acids than complete proteins

Q: What are the benefits of using EFS-Liquid Shot during exercise?
A: The benefits of EFS Liquid Shot are:

-Supplying fast and sustained energy for muscles

-Improved fluid absorption

-Reduced cramping and dehydration

-Improved performance

-Easy to digest and absorb

-Improved glycogen resynthesis

-Delayed central (mental) fatigue

-Replenish electrolyte loss.

Q: How long after I open an EFS-LS do I have before I need to consume it?
A: The timeline begins once you take your first swig of the EFS liquid shot. Following your first swig, EFS LS should be consumed within 24 hours.

Q: What is the shelf life of EFS Liquid Shot?
A: 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 First Endurance does recommend refrigeration as an additional precaution. The flask shelf-life starts the minute you put your lips to the bottle. Because this introduces bacteria and because this is typically done during hot training sessions, First Endurance recommends consumption within 24 hours. Following your workout you can clean the flask and re-fill from the Jug.

Q: Can I re-use the flask?
A: Yes, the EFS Liquid Shot flask is re-sealable, and refillable. Re-using the flask is eco-friendly because it minimizes waste. The EFS-LS flask can be cleaned in the dish washer. First Endurance offers a large 32oz Jug that can be used to re-fill flasks. The EFS Liquid Shot flask is also recyclable.

Q: How long does the large 32oz Jug last and how do I store it?
A: The large jug will refill six (6) flasks. It comes with an 18 month shelf-life and should be stored in a cool place once it’s been opened. Once the flask is filled it should be consumed within 24 hours unless it is stored in a refrigerator.

Q: How does it taste?
A: EFS-LS is a light, great-tasting product that’s sweetened and flavored with 100% natural ingredients. Because EFS does not use gelling agents, the consistency is much more fluid making it easier to absorb and improves palate.

Q: What flavor is the EFS Liquid Shot
A: Currently, the only flavor available is Vanilla. First Endurance plans to introduce additional flavors of the EFS Liquid Shot later in 2010.

Q: How much EFS-LS should I use during my training and racing?
A: Clinical research shows that athletes should consume about 200 calories, >1000mg Amino Acids, 400-600mg sodium and equivalent balance in all electrolytes should be taken every hour during exercise. EFS-LS is designed to maximize all these levels. At this rate a flask is sufficient for a two hour exercise bout. Because athletes vary greatly in their caloric demands it is best to try different levels to see which level works best for you.

Q: Am I suppose to use the EFS liquid shot, EFS drinks or the bars, how do they differ?
A: First Endurance offers EFS drinks, EFS bars and EFS Liquid Shots. Depending on your exercise time and personal nutritional requirements, you can use one, two or all three of the EFS products together, as a system, to maximize endurance and performance during exercise. The EFS product line was designed so you use the EFS drinks as your foundation, then add calories and electrolytes by adding EFS liquid shot and EFS bars.

Q: What types of athletes should be taking EFS-LS?
A: The following symptoms will all benefit from use of EFS 1) Athletes who experience cramping from strenuous exercise. 2) All athletes who demand rapid fluid absorption in order to stay hydrated. 3) Athletes who want all the benefits of protein without the heavy/chalky consistency of protein drinks. Essentially any athlete exercising for one hour or more will benefit from the use of EFS in their training and racing.

Q: Should I use EFS-LS even when it’s cold, like during XC ski races?
A: Cold weather sports still put a considerable fluid and electrolyte demand on the athlete. EFS works just as well in the cold as is the heat. The high sodium content in EFS may even help reduce the drinks propensity to freeze. (this has not been tested).

Q: Should I use EFS in short races?
A: Short races generally don’t put a heavy demand on your glycogen, carbohydrate stores, given that you are well nourished prior to the start of the race. During a short race athletes can be slowed significantly from cramping and electrolyte imbalance. A serving of EFS can be used 15-30 minutes prior to a short race to assure adequate carbohydrates and electrolytes are available for the intense effort. Short race is defined as one lasting less than one hour.

Q: Should I use EFS in long races?
A: During long races (3 hours+) considerable stress is put on an athlete’s body. 1) Glycogen (energy) stores are depleted 2) cells experience damage from cellular oxidation 3) electrolytes are depleted and 4) amino acids are depleted. 1) EFS replenishes glycogen by using a mix of high glycemic carbohydrates including both simple and complex sugars. This easy to digest mix is rapidly absorbed and delivers fast and long term energy. 2) EFS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS. 5) 1000mg of Amino Acids offers the same BCAA and Glutamine levels as 5g Whey Protein. These amino acids have clinically shown to improve performance, reduced post-exercise muscle damage, improve muscle glycogen resynthesis, reduced central fatigue and improved rate of perceived exertion.

Q: What’s the carbohydrate source in EFS-LS?
A: EFS replenishes glycogen by using a mix of high-glycemic carbohydrates including both simple and complex sugars. This easy-to-digest mix is rapidly absorbed and delivers fast and long term energy. Clinical research shows that mixing carbohydrates sources is far superior to any single source of carbohydrates.
The carbohydrate blend is maltodextrin, glucose, sucrose.

Q: I am prone to cramping during longer training and racing. Will EFS Liquid Shot help me with cramping problems?
A: Nutritionally cramping stem from electrolyte imbalance, electrolyte depletion and/or dehydration. EFS LS provides the most potent electrolyte profile available. The combination of all five electrolytes deliver a potent 1500mg per serving, helping to prevent cramping. The 400mgs sodium per serving also aids in maximum fluid absorption so you stay hydrated throughout your training and racing. Supplementing with additional salt tabs, electrolyte tabs, or salty snacks is no longer needed when using EFS-LS.

Q: How many servings are in a container of EFS?
A: The 5oz flask contains one serving. The 32oz Bulk Jug is enough to fill six flasks.

C of A

Click here for Certificate of Analysis archive.


Click here to download the EFS research packet in Adobe Acrobat format.


Supplement Facts
Serving Size: Each flask 5oz (130ml)
  Amount Per Serving%DV
Calories-400 Calories from fat-0
Total Carbohydrate (Complex carbohydrates, Dextrose, Sucrose) 100g 33%
Sugars 50g **
Calcium (as Calci-K™ calcium complex) 150mg 15%
Magnesium (as Magnachel™ magnesium glycine amino acid chelate) 120mg 30%
Chloride 600mg *
Sodium 400mg 25%
Potassium 290mg 8%
Amino Acid Blend (L-Glutamine, Leucine, Iso-Leucine, Valine) 1,000mg *
*Daily Value Not Established
**Percent Daily Values are based on a 2,000 calorie diet.

Other Ingredients: Purified water, natural flavors, citric acid, sorbic acid and sodium benzoate (to preserve freshness).

Calci-K™ and Magnachel™ are registered trademarks of Albion Laboratories Inc, covered by US Patents 6599544, 6248376, 5516925
*Natural flavors, sweeteners and colors
**No Gums