English - Logo Sight Nutrition English - Logo Sight
     

Normal diet
when running take 30-60 g of carbos per hour

Water - Measurements - Daily diet - Post training foods - Recovery diet - Other nutrients - Vitamins
Race diet
Diet leading up to the event - Race diet - In terms of energy drinks and powerbars and goos - In terms of nutrients
Nutritional information of foods
Glycemic index of foods - Foods with vitamins - Protein content of foods - Percentages of fat in various oils - Food sources of essential fatty acids - Foods rich in epa and dha omega - 3 fatty acids - Folate rich foods - Food sources of vitamin C and E - Super sources of Carotenoids - Calcium and vitamin D requirements - Food sources of Calcium - Iron content of selected foods - Caffeine content of foods and fluids - Energy bar nutrition - Carbohydrates in foods
-
-
-
-
kl
-
-
 
-
-
-
-
-
1 Pages 21
2 Time
Water supply
- Water bottle 24 ounces .7 liter .75 quart
- I need 14.2 water bottles a day. 10 liters 10.5 quarts. 3.5 refills a day.
- One load is 4 water bottles 96 ounces, 67.2 liters, 12.8 quarts.
- We should drink 11-16 cups or 2.8-3.8 liters a day or 8 ounces 240 ml an hour.
- Active lifestyle 2,400 calories daily 10 powerbars. For 12 hours one powerbar every 50 minutes.
- Drink 4 - 8 oz every 15-20 min so 8 oz every 15 min is one water bottle every 45 minutes.
- Drink 16 Oz before bedtime 66% of a water bottle
- Early morning 16-24. Water bottle
- One hour before riding 32 oz or 1.33 Water bottles - Sports drink with carbos and sodium is best
- 20 minutes before riding drink 16 oz .66% of a water bottle
- Drink 8-10 oz 42% every hour every day
* You can sweat 64 oz an hour or 2.66 water bottles.
- 50% of your stomach can empty in 10 minutes. You can empty 24 - 40 oz every hour so one to almost two water bottles.
- You can sweat up to 80 oz an hour so 3.33 water bottles an hour.
Measurements
1 US fluid ounce = 0.0295735296 liters 1 US fluid ounce = 0.03125 US quarts
Water bottle 24 ounces .7 liter .75 quart

Daily diet

Carbohydrates 50 - 65%
Fat 15-30% 120 g for 160 lbs
Protein 15 - 20%
Sugar

Storage capacity is 4.5 - 5.5 grams per pound so for 160 lbs it's 880 grams. 19.5 powerbars.
- You can average 50-65% carbohydrate in training diet
- Within 30 minutes of the workout consume .7 g carbos/lbs of bodyweight so for 160 lbs it's 112 grams so 2.5 powerbars
- Energy drinks are best with 4 - 8% carbo instead of 10 - 12% of soda pop and fruit juices.
- Carbs can help even in one hours excersize
- drink every 10 minutes

Low fiber high carbohydrate foods - 30 grams of carbyhydrates per serving
- bagel, 2 oz 60 g
- Bread, white, 2 slices
- PIta pocket, 1.5 rounds
- dinner rolls, 2
- English muffin, 1
- Muffin, low fat low fiber 3 oz. 90 g
- Tortillas, 2
- Cooked cerial, 1 c. 240 ml
- Apple, 1.5 medium
- Applesauce, sweetened, .5 c 120 ml
- Grapefruit, 1 longe
- Canned fruit, 1 c. 240 ml
- cold cerial, low biger, 1.5 oz 45 g
- Graham crackers, 6
- Saltines, 8
- Rice, cooked, white, 2/3 c. 200 ml
- Pasta, cooked, 1 c 240 ml
- Pretzels, white flower, 1.5 oz 45 g
- Potato, baked, no skin, one medium
- Sweet potato, no skin, 4 oz. 120 g
- Apple juice, 8 oz 240 ml
- Carrot juice, 10 oz 300 ml
- Grape juice, 6 oz 200 ml
- Cranberry juice cocktail, 8 oz 240 ml
- Milk, skim, 20 oz. 500 ml
- Yogurt with fruit, 1 c. 240 ml

 

Endurance athletes consume .75 gram of fat per pound of bodyweight per day? That's 120 grams for 160 lbs, or 34 powerbars.
15-30% of the day's calories should come from fat.

Precentages of fat in various oils
- canola - 6, 32, 62
- hazelnut - 7, 11, 82
- flaxseed - 7, 75, 18
- safflower - 7, 79, 14
- almond - 8, 19, 73
- walnut - 9, 67, 24
- grapeseed - 10, 73, 17
- sunflower - 11, 69, 20
- corn - 13, 62, 25
- olive - 1, 49, 77

 

 

Foods rich in alha-linolenic omega-3 fatty acids
- flax oil 20 ml 6.6 g
- canola oil 20 ml 1.6 g
- soybean oil 20 ml 1 g
- walnut oil 20 ml 1.4 g
- flaxseed ground 20 ml 1.8 g
- soy nuts, roasted 120 ml 1.8 g
- tofu, firm 120 ml. 7 g
- soy milk 240 ml. 4 g
- legumes 120 ml. 05 g
- oat germ 40 ml. 2 g
- wheat germ 40 ml. 28 g
- spinach, cooked 240 ml. 15 g
- kale, cooked 240 ml. 13 g
- almond butter 40 ml. 12 g

 

 

Foods rich in epa and dha omega - 3 fatty acids G/G
- farmed atlantic salmon cooked 90/1.8
- gherring, cooked 90/1.7
- wild atlantic salmon 90/1.6
- blue fin tuna 90/1.3
- sockeye salmon, canned 90/1.3
- atlantic mackerel 90/21
- farmed rainbow trout 90/2
- sardines canned 90/8
- swordfish 90/7
- mussels 90/7
- sole 90/4
- tuna, white meant, canned 90/2
- wild catfish 90/2
- farmed catfish 90/2
- atlantic cod 90/1
- safflower oil 20/10.1
- sunflower oil 20/9.2
- corn oil 20/7.8
- soybean oil 20/6.9 g
- walnuts 30/11 g
- soy nuts, roasted 120/9
- brazil nuts 30/7
- pecans 30/6
- tofu frim 120/5.4
- peanuts 30/4.5
- peanut butter 40/4.4
- almonds 30/3
- almond butter 40/3.8
- wheat germ 40/.8
- flaxseed, ground 20/.5

- 10-20 g is what you need to recover, or two powerbars.
- Don't eat too much protein immediately after ride.

Animal foods
- chicken white 100 g 25 g
- pork, lean 100 g 23 g
- beef, lean 100 g 21 g
- fish, white 100 g 20 g
- eggs 2 whole 13 g
legumes and soy products
- tofu, firm 120 g 20 g
- lentils, cooked 240 ml 18 g
- kindey beans, cooked 140 ml 15 g
- soy milk 240 ml 10 g




Dairy Products
1 Yogurt 180 ml 8
2 Milk 240 ml 8
3 Cheese 30 g 7



Nuts & Seeds
1 Sunflower seeds 30 g 6.5 g
2 Peanut butter 40 ml 8 g
3 Almonds 30 g 6 g
4 Cashews 30 g 4.5 g

Vegetables
1 Potato 150 g 5
2 Broccoli 240 ml 5
3 Carrots 240 ml 2


Glycemic Index of Foods
1 Biscuits 68
Digestives Medium 58
Shortbread Medium 64
Water biscuits Medium 65
Ryvita Medium 67
Wafer biscuits High 77
**Rice cakes High 77
2 Bakery Products 65.75AV
* Pound cake
Low
54
Danish pastry
Medium
59
Muffin (unsweetened)
Medium
62
Cake , tart
Medium
65
Cake, angel
Medium
67
Croissant
Medium
67
Waffles
High
76
Doughnut
High
76
3 Breakfast Cereals 65
All-Bran Low 42
Porridge, non instant Low 49
Oat bran Medium 55
Muesli Medium 56
Mini Wheats (wholemeal) Medium 57
Shredded  Wheat Medium 69
Golden Grahams High 71
Puffed wheat High 74
Weetabix High 77
Rice Krispies High 82
Cornflakes High 83
4 Breads 64.8
Multi grain bread Low 48
Whole grain Low 50
Pita bread, white Medium 57
Pizza, cheese Medium 60
Hamburger bun Medium 61
Rye-flour bread Medium 64
Whole meal bread Medium 69
White bread High 71
White rolls High 73
Baguette High 95
5 Cereal Grains 51.58
Pearl barley Low 25
Rye Low 34
Wheat kernels Low 41
Rice, instant Low 46
Rice, parboiled Low 48
Barley, cracked Low 50
Rice, brown Medium 55
Rice, wild Medium 57
Rice, white Medium 58
Barley, flakes Medium 66
Taco Shell Medium 68
Millet High 71
6 Fruits 48.11
Cherries Low 22
Grapefruit Low 25
Apricots  (dried) Low 31
Apples Low 38
Pears Low 38
Plums Low 39
Peaches Low 42
Oranges Low 44
Grapes Low 46
Kiwi fruit Low 53
Bananas Low 54
Fruit cocktail Medium 55
Mangoes Medium 56
Apricots Medium 57
Apricots  (tinned in syrup) Medium 64
Raisins Medium 64
Pineapple Medium 66
**Watermelon High 72
7 Pasta 46.7
Spaghetti, protein enriched Low 27
Fettuccine Low 32
Vermicelli Low 35
Spaghetti, whole wheat Low 37
Ravioli, meat filled Low 39
Spaghetti, white Low 41
Macaroni Low 45
Spaghetti, durum wheat Medium 55
Macaroni cheese Medium 64
Rice pasta, brown High 92
8 Beverages 43.66
Soya milk Low 30
Apple juice Low 41
Carrot juice Low 45
Pineapple juice Low 46
Grapefruit juice Low 48
Orange juice Low 52
9 Dairy Foods 34.25
Yogurt low- fat (sweetened) Low 14
Milk, chocolate Low 24
Milk, whole Low 27
Milk, Fat-free Low 32
Milk ,skimmed Low 32
Milk, semi-skimmed Low 34
*Ice-cream (low- fat) Low 50
*Ice-cream Medium 61
Potasium
Iron
Calcium
Niacin
DRI of potassium is 4,700
sources of plant iron G/MG
- cereal, iron-fortified 30G 2-18
- cream of wheat 200G 9
- lentils 240G 6
- instant breakfast one packet 4.5
- kidney beans, canned 240G 3.2
- baked potato, with skin medium one 3
- prune juice 240G 3
- wheat germ 60G 2.6
- apricots, dried 10 halves 1.7
- spaghetti, enriched, cooked 120G 1.4
- bread, enriched one slice 1

No more than 25 mg of iron per day

sources of heme iron G/MG
- liver, beef, cooked 90 g 6
- beef, cooked 90 g 3.5
- pork, cooked 90 g 3.4
- shrimp, cooked 90 g 2.6
- turkey, dark, cooked 90 g 2
- chicken, breast, cooked 90 g 1
- tuna, light 90 g 2
- flounder, sole, salmon 90 g 1
Good Sources 200MG Per Portion
1 cheddar cheese 30G
2 Colby cheese 30G
3 gedam cheese 30G
4 mozzerella cheese 30G
5 brick cheese 30ML
6 sesame seeds 40G
7 bok choy, fresh 240ML
8 broccoli cooked 240ML
9 kale cooked 240ML
10 mustard greens cooked 240ML
11 soybeans, cooked 240ML
12 turnip greens, cooked 240ML

1,000 mg calcium

19-50 yrs 1,000 mg 51-70 yrs 1,500 mg

Food sources of Calcium
- great sources 300 mg per portion protion 1% milk 8 oz 240 ml
- skim milk 240 ml
- orange juice, calcium fortified 240 ml
- collard greens, cooked 240 ml
- rhubarb cooked 240 ml
- yogurt 200 - 240 ml mackerel, canned 90 g
- sardines, canned, w/ bones 90 g
- salmon, canned, w/ bones 90 g
- swiss cheese 30 g
- blackstrap molasses 40
Don't take more than 200 mg of naicin a day.
fair sources 100 mg per portion
- cottage cheese, 1% 240ML
- navy bean, cooked 240ML
- pinto beans 240ML
- swiss chard, cooked 240ML
- tempeh, cooked 240ML
- shrimp, cooked 200ML
- lobster cooked 200ML
- frozen yogurt 120ML
- pudding 120ML
- tofu 120ML
- parmesan, grated 30G
- skim milk, dry 20G
- figs, dried or fresh 5
- 1 large medium orange
Vitamin C
Vitamin D
Vitamin E
Carotenoids and Vitamin A

Don't take more than 2000 mg of Vitamin C daily. 200 is best.

Foods with C - Artichokes, Blackberries, Broccoli, Brussels sprouts, Cauliflower, kiwifruit, mangoes, okra, oranges, papayas, peas, pineapples potatoes, strowberries, tangerines, tomatoes

Food sources of Vitamin C G/MG by Density
1 1 green pepper ?/130
2 orange juice 240/124
3 cranberry juice 240/108
4 grapefruit juice 240/94
5 broccoli cooked 200/90
6 brussels sprouts, cooked 7/85
7 strawbetties raw 240/85
8 1 orange navel ?/80
9 1 kiwi medium g ?/75
10 cantaloupe 1 piece 240/70
11 cauliflower cooked 240/65
200 vitamin
Food sources of Vitamin E G/MG
1 wheat germ oil 20/25
2 sunflower seeds 30/21
3 almonds 30/11
4 sunflower oil 20/10
5 wheat germ 30/5
6 margarine soft 20/3
7 mayonnaise 20/3
8 brown rice 240/3
9 1 medium mango /3
10 asparagos 4 spears /2

apricots, broccoli, cantaloupe, carrots, guava, kale, mangoes, mectarines, peaches, romaine lettuce, spinach, sweet peppers, sweet potatoes, swiss chard, winter squach

Super sources of Carotenoids
1 apricot, dried 6 halves/peices ml
2 brocooli, cooked 1/2 c 120 ml
3 cantaloupe 2c chuncks 240 ml
4 carrot, rawmedium
5 collard greens, cooked 1/2 c 120 ml
6 grapefruit 1/2 medium
7 kale, cooked 1/2 d 120
8 1 mango medium
9 mustard greens, cooked 1/2 c 120
10 orange one medium
11 papaya 1/2 medium
12 pepper, red, raw 1/2 medium
13 pumpkin, cooked or canned 1/2 c 120 ml
14 spinach raw 1/2 c 120 ml
15 sweet potato mashed 1/2 c 120 ml
16 tangerine 1 medium
17 tomato sauce 1/2 c 120 ml

Phytonutrients

Folate
Caffeine
Sodium
Phytonutrient Rich Foods
1 100% Fruit Juice
2 Apples
3 Asparagus
4 Beets
5 Blackberries
6 Blueberries
7 Cabbage
8 Cherries
9 Citrus ruits
10 Cruciferous vegetables
11 Grapes
12 Kale
13 Onions
14 Tomatoes
15 Watermellons
Folate Rich Foods G/MG
1 lengiils, cooked 240/358
2 yeast, brewers's 20/312
3 liver beef 90/285
4 garbanzo beans, cooked 240/282
5 kidney beans cooked 240/229
6 turnip greens cooked 240/171
7 asparagus boilded 6
8 spears 131
9 beans, white, baked 240/122
10 orange juice 240/110
11 spinach raw chopped 240/108
12 mustared greens, cooked 240/103
13 broccoli, cooked 240/78
14 romaine lettuce 240/76
15 endive 240/72
16 wheat germ, raw 60/70
Caffeine of foods & fluids ML/MG
1 coffee, grande, starbucks 480/550
2 coffee, tall, starbucks 240/250
3 coffee, brewed, drip 240/185 95 -290
4 coffee, brewed, percolated 240/130 65-270
5 coffee, instant 240/105, 50-190 espresso, double,
6 stabucks 60 ml 70 espresso, starbucks 30 ml 40 30 - 50 coffee, decaffeinated 240/ 5, 3 - 8 espresso,
7 decaffeinated, starbucks 30 ml 5
Other ML/MG
1 Hot Cocoa 360/8-12
2 Milk Chocolate 240/5-8
Tea ML/MG
1 Black, loose leaf 240/25-110
2 Oolong, loose leaf 240/12-55
3 Green, loose leaf 240/30
4 Iced tea 360/70
Soda ML/MG
1 mountain dew 360/54
2 coca cola 360/46
3 diet coke 360/46
4 dr pepper 360/46
5 pepsi cola 360/38
High-carbohydrate, pre-competition menu. Total: 574 G carbohydrates, 3,100 calories.
Breakfast
Lunch
Dinner
Snack
147G Carbs, 750 Cal
1 Orange juice, 1 c. 240 ml
2 Cornflakes, 1 c 240 ml
3 Banana, 1 large
4 Skim milk, 1 c 240 ml
5 Toast, 2 slices
6 Margarine, 1 tsp. 8 ml
7 Jelly, 2 tbsp. 40 ml
105 g carbohydrates, 585 calories
1 Lean turkey, 3 oz. 90 g
2 White bread, 2 slices
3 Pretzels, 3/4 oz. 20 g
4 Pear, 1 large
5 Apple juice, 8 oz. 240 ml
160 g carbohydrates, 961 calories
1 Cooked rice, 2 c. 480
2 Ground turkey, 3 oz. 90 g
3 Cooked peas, 1 c. 240
4 Bread, 2 slices
102 g carbohydrates, 460 calories
1 Yogurt with frui, 6 oz. 200 ml
20 g carbohydrates, 150 calories
2 Energy bar, 1 medium
40 g carbohydrates, 200 calories
3 Frozen yogurt, 13 oz. 360 ml
Fig Newtons, 2
Pre - exersize meal suggestions
90 g carbohydrates
380 calories
1 1.5 c concentrated carbohydrate beverage 360 ml
2 1 slice of toast
95 g carbohydrates
380 calories
1 1 carbohydrate gel
2 24 oz. of sports drink 720 ml
120 g carbohydrates
520 calories
1 2 slices toast or small bagel 60 g
2 1 large banana
3 2 tbsp. jelly 40 ml
4 8 oz. juice 240 ml
220 g carbohydrates
1,030 calories
1 Chicken, 2 oz. 60 g
2 Bread, 2 slices 60 g
3 Fruit juice, 16 oz 480 ml
4 Pretzels, 2 oz 60 g
5 Carbohydrate supplement, 16 oz 480 ml
225G carbohydrates
1,185 Calories:
Fruit smoothie:
1 8 oz. yogurt 240 ml
2 8 oz milk 240 ml
3 8 oz juice 240 ml
4 1 c. fruit
5 Bagel, 1 large 120 g
6 Jam, 2 tbsp. 40 ml
7 Energy bar, 1 whole
235 g carbohydrates
986 calories
1 Pasta, 2 c. cooked 480 ml
2 Marinara sauce, 1 c 240 ml
3 Frozen yougurt, 12 oz 360 ml
4 Fruit juice, 8 oz. 240 ml
5 Margarine, 2 tsp. 24 ml
6 Bread, 2 slices 60 g
270 g carfbohydrates
1,200 calories
1 Pancakes , 4 medium
2 Fruit topping, 1/2 c. 120 ml
3 syrup, 1/2 c. 120 ml
4 Fruit juice, 8 oz. 240 ml
300 g carbohydrates
1,410 calories
1 Cooked cereal, 2 c. 480 ml
2 Instant breakfast drink, 1 serving
3 Banana, 1 large
4 Orange juice, 8 oz. 240 ml
5 Carbohydrate bevverage, 24 oz. 720 ml
300 g carbohydrates
1,600 calories
1 Rice, 3 c. cooked 720 ml
2 Cooked vegetables, 1 c. 240 ml
3 Shrimp, 4 oz. 120 g
4 Sorbet, 1c. 240 ml
5 Soft drink, 12 oz. 360 ml
6 Oil, 2 tsp. 14 ml
7 Carbohydrate beverage, 16 oz. 480 ml

 

Good Post Training Foods
1 Cereal, dairy or soy milk and fruit
2 bagel with peanut butter, jam & orange juice
3 smoothie made with soy aor dairy milk, yogurt and frozen fruit
4 yogurt, granola & fruit
5 energy bar & fruit
6 baked potato with yogurt topping
7 pancakes with syrup
8 pasta salad with low fat cheese
9 turkey sandwich with pretzels
10 Carbo load more than 700 g carbos/day

 

 


Race Diet (for 160 lbs)
1 50,000 Calories in Body
2 1,800 Calories Glycogen
3 1,547 Cal/Hr, 6.4 Powerbars, Powerbar every 9.4 minutes, 154.4 powerbars a day or $154
4 Carbohydrate 65% 1005 Cal/Hr
5 Protein 20% 309 Cal/Hr
6 Fat 15% 232 Cal/Hr
7 37,120 Cal/Day
1 Diet Leading up to the event
1 Night before
1 High-carbohydrate meal (300 g carbohydrates)
2 Low fiber
3 Easy on fat
4 Plenty of fluids
2 3 - 4 hrs - 300 g carbo

1 One Cup of Granola

2 Eight Oz of skim milk

3 1 large banana

4 12 Oz of juice

5 2 slices of toast

6 2 tablespoons of jam

7 12 Oz carbo energy drink 100 gs

3 2 hrs O ne gram of carbos per one pound of bodyweight so for 160 lbs
1 it's 160 grams or 3.5 powerbars
2 4.5 powerbars at 190 lbs
4 30 min
1 You can tolerate up to 100 g or carbos within one hour so that's 2 + powerbars.
2 Riding Food
1 Power Bar
65G
2 Cliff Shot Energy Gel
32G
3 Cliff Shot E-Blocks
6/60G
4 GU E-Blocks
60G
5 Accel Gel
37G
6 Gatorade Mix
1L/60G
7 Cytomax Mix
40G/16Oz
8 GU
Brew
60G/16Oz
9 Honey Stinger Gel
37G
10 Powerbar
Gel
41G
11 GU
Gel
32G
12 GNC Pro Performance
Soy Protein Powder 95
1 Scoop/35G
13 Nantucket Nectar
Cranberry Juice
518ML/17.5Oz
1 Calories
240
100
200
180
90
50
140
250
120
110
100
130
280
2 Calories from Fat
35
15
3 Fat
G
3.5/3%
0
0
0
0
1.5
4 Saturated Fat G
.5/2%
5 Trans fat
0
6 Cholesterol
0
7 Sodium
MG
200 8%
40
140
90
95
190
160
50
200
50
310
55
8 Potasium
MG
105 3%
30
20
80
70
96
70
105
20
35
9 Carbohydrates
G
45 15%
25
24
46
16
13
35
52
29
27
25
5
71
10 Dietary fiber
G
1 4%
11 Sugars
G
26
8
24
11
7
13
19
17
29
10
5
70
12 Protein
G
8 16%
0
0
4
8
13 Vitamin A
0
0
14 Vitamin B
0
25%
15 Thiamin
15%
16 Vitamin C
MG
70%
0
90%DV
96
130%
170%
220%
17 Riboflavin
10%
18 Calcium
MG
25%
0
10
5%
2%
19 Iron
25%
0
2%
20 Vitamin E
25%
90%DV
150%
100%
21 Magnesium
MG
2%
22
3%
22 Chromium
MCG
80
23 L-Glutamine
MG
2,800
24 L-Arganine
MG
1,400
25 Chloride
2%DV
30 grams carbohydrate servings for cereals, startches and grains
Breads
1 Bagel 1/2 large, or 2 o. 60 g.
2 Bread 2 slices
3 Bread Crumbs 120 ml 1/2 c

Recovery diet after more than 90 minutes of excersize

Within 30 - 60 minutes

- 50 - 75 g of high glycemic carbs (1.5 powerbar)

- 10 - 15 g high quality protein. (2 powerbars)
- 20 - 24 oz fluid per lbs bodyweight lost, for two lbs that's 2 water bottles.
- 250 mg of sodium 1.25 powerbars.

 

- muscle glygocen returns to normal after 24 hours
- normal muscle glycogen levels are 100-120 millimoles/kg to carbo load to 150-200 millimoles.

 

Same thing again in 2 hours.

* No fiber after training
* Don't eat fat immediately after training

* First 5 - 6 hrs is most important.


- 5 - 6 hours after training is most important in recovery.

Good amount of caffeine 230 - 460 mg for 170 lbs man per day

Amino Acids

Complex and simple carbohydrates

* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium

100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries

Chews - 2 GU chomps 60 g 36 T

 

Fuels 3 to 4 hours
Calories 360
Fat 0
Potassium 160 mg
Carb 92 g
Sugars 22 g
Protein 0

5 hour energy 2 ounces
Calories 4
B6 40
Niacin30 mg
Follic Acid 400 mcg
Vitamin B12 500 mcg
Sodium 18mg
Energy blend 1870 mg: Taurine, Glucoronolactone, Malic Acid, N-Acetyl, L-Tyrosine, L-Phenylalanine, Caffeine, Citicoline

Amino Acids

Complex and simple carbohydrates

* Not a significant source of calories from fat, transfat or iron, cholesterol, saturated fat, dietary fiber, Vitamin A, Calcium

100% Vitamin C from 2000 calories
100% Vitamin E from 2000 calries
Powerbar gel take every 20 - 45 minutes
* Lose weight 2 lbs weekly at 1,000 calorie deficit so from 190-160 30 lbs in 15 weeks or three months three weeks or 105 days.