Special thanks to Dr. Jeff Stout, for his ability to explain sports nutrition in a simple but comprehensive fashion. These products are available from GNC stores;

General James Doolittle relates his incredible adventures as a test pilot and racer during the 1920s and 1930s in his autobiography. He undertook many difficult flights to establish limits of possibility and stayed within those boundaries: "..the pilot who flew within his limitations would probably live to a ripe old age.. I also knew that different pilots had different limitations." He spent hours flying low and memorizing terrain so he could navigate safely in a familiar region during adverse weather conditions. If an athlete chooses to go beyond reasonable expectations for performance, extra effort is needed to recover an initial state of energy.

The intense workout of an extended run, lasting at least eighty minutes, provides a sense of accomplishment-a long run that goes well is a savored experience, like traveling to a new destination. Demanding exercise places a high demand on the body's energy system in which glucose plays a central role. The body stores this sugar (glucose) in a polymer form known as glycogen. Also, muscle repair after high stress exercise requires amino acids for protein synthesis. Fluids and electrolytes lost during perspiration need to be replenished. Without recovery, one remains in a state of fatigue with aches and might lose motivation to continue a day's schedule of activities.

General Nutrition Center has introduced two new drink mix products that assist endurance athletes in the replenishment of nutrients immediately following a workout: Distance is a thirst- quenching blend of electrolytes, whey protein, and maltodextrin; MegaWhey provides protein, glutamine, and branch chain amino acids (BCAAs). Both are part of GNC's Pro Performance Elite Series available at GNC stores only.

Replenishment of stored energy as carbohydrates-the sugar polymer glycogen-requires food that readily digests into glucose. Maltodextrin is an easily digestible glucose polymer. Glucose stimulates release of the hormone insulin into the blood stream. Insulin helps transport glucose into muscle cells, where glycogen is synthesized and stored as a future energy source. The large molecules responsible for construction projects in the body are called "enzymes" and exist in many forms; the enzymes responsible for building glycogen from glucose are stimulated by insulin. In other words, the presence of building material gets construction underway.

Whey provides fast absorbing protein. Protein is a polymer of amino acids; the body must first break apart protein into peptides (smaller chains of amino acids) and amino acids, then reassemble them in a very specific order. A protein source might contain a dozen or more different amino acids, so the muscle- building project is complex. The body has the ability to build some amino acids from scratch; others must be supplied by ingested food-these are known as "essential" amino acids. Proteins vary in their ease of digestion and ability of the body to fully utilize them. Experience and research has shown whey to be a good protein source for athletes because it provides a more complete selection of amino acids and absorbs well. An effective source of protein will put one's body into an "anabolic" state of net protein synthesis; otherwise, the body will break down protein from cellular sources to make repairs, known as a "catabolic" state or net loss of protein.

The results of using Distance and Mega Whey were quick, noticeable, and remarkable. One scoop of Distance in a tall glass of water drunk within twenty minutes of a morning run's completion prevented stiff knees and reduced fatigue-my usual experience after a daily two-hour run-and satisfied a hunger for protein. Both powders have a mild flavor; orange Distance tastes wonderful with a small amount of orange juice added; small amounts of Mega Whey are easy to drink during the day. Triathlete Olympian Hunter Kemper uses both products (interview with Runner Triathlete News) and says these drinks enable him to recover from a hard workout and improve his training the next day.

Science and medical research can bring insight into the mechanisms of recovery after an endurance event. Studies of athletes' experiences under varying conditions can be complex to analyze and explain but lay a foundation of basic knowledge. The ratio of carbohydrate to protein ingested affects the rate of glycogen synthesis; a 4:1 ratio has been found to provide the best results. My experience with these two GNC products has been very positive and encouraging. They have restored my confidence that one can come back from a tough workout and perform well.