Protein powder, oat, rice milk or liquid of choice, 1 x tsp coconut oil, 1/2 tsp chia seeds, Acetyl L-Carnitine (empty the contents of 1-2 x capsules) , 1 x bananaOVERVIEW:
Chia seeds have been a staple of the Aztecs for many, many years. Runners of the hidden Tarahumara tribe use it as a fuel, they mix half a teaspoon of Chia with a pinch of brown sugar, mix up in a small glass of water and they're away ~ instant energy. These are people that even the older members of the tribe, often in their 80's can run continuously for a whole day or more through the mountains on very little food:
"The Tarahumara are literally born to run and from an early age Taramuhara children play running games which continue well into their old age. It is not uncommon for 80 year old Tarahumara to run litterally all day long through rough, mountainous terrain on little more than Pinole (a corn mixture used as a type of superfuel - There are no gels in the Copper Canyon!) Not only are the Tarahumara excellent runners, they are also known for incredible health, long lives, serenity, and their peaceful and reclusive nature."
It has a positive effect on blood sugar levels, and this is another reason why I included it in an endurance-type shake as blood sugar levels can fluctuate a lot as the duration of the exercise increases. It has been reported (and largely accepted in the world of endurance sports) that your body enters a completely new physiological state every 3 hours of continuous exercise; it's usually around the 6 hour mark (two full changes) that many people start to fall apart both mentally and physically. Chia is also okay and actually beneficial for diabetics to eat.
It is very rich in Omega content (mainly a-linolenic acid, also known as ALA). Great source of antioxidants and a variety of amino acids. It does swell and form a gel like substance in liquid, absorbing up to 30 times it's own weight so with this shake you really want to mix it up and drink it fairly quickly; this mucilage is effective at cleaning and detoxifying the intestines as well as being a reasonably effective appetite curber. If you buy a good chia then it should be gluten free and shelf stable for years due to it containing Cinnamic acids that help guard the Omega oils from oxidation.
Acetyl L-Carnitine is favourable over regular L-Carnitine as your body can utilise it a little better due to it being more bioavaliable. A usueful supplement for endurance athletes and BB'ers performing cardio for weight loss, it allows your body to start using fat/fatty acids as an energy source a little sooner than it normally would.
Coconut oil is a great energy source and heart-healthy despite the 90%+ saturated fat content.
Bananas are a good source of potassium and magnesium which are two key electrolytes for endurance training. You're looking around 3-5g fibre and 100cals in an average size banana (fibre is not your best friend for endurance training) Serum electrolyte levels (serum is the fluid part of your blood):
• Sodium: 3.2 grams/litre
• Potassium: 0.16 grams/litre
• Calcium: 0.1 grams/litre
• Chloride: 3.5 grams/litre
One litre of sweat typically contains about: 1.15g Sodium, 0.23g Potassium and 1.48g Chloride. These values vary widely among individuals but will be accurate to within about +/- 50%. The actual salt lost will depend upon the sweat rate (litres per hour) and the concentration of salt in the sweat. Ideally you would know these values but it is fairly easy to make a good guess based on knowledge of how much you sweat (little vs. a lot) and how salty your sweat is (not very or very). If you have salt stains on your clothes and your sweat stings your eyes, chances are that you have significant amounts of salt in your sweat. A rate of one litre per hour is not uncommon for well conditioned athlete. At that rate, typical electrolyte loss rates by sweat are ~1g/hr for sodium, and 0.2 g/hr for potassium.
This is a shake that tastes pretty good but you might need to use a little more liquid than you would normally use otherwise it may be a little thick for some.