PROTEIN Protein is necessary to repair muscle damage, maintain the immune system, manufacture hormones and enzymes, replace red blood cells, and provides for about 10% of the bodies energy. Dietary protein is even more important because the body cannot produce all protein needed from scratch. For the endurance athlete it is good to consume .020-.022 ounces of protein per pound of body weight. During heavy weightlifting periods it is better to consume .28-.30 ounces of protein per pound of body weight. CAFFEINE Most studies have found that 1.4 to 2.8 mg of caffeine per pound of body weight about and hour before exercise benefits most endurance athletes. That is about 2-3 cups of coffee for a 154 lb person. However caffeine can inhibit the absorbtion of carbohydrates into your system and can contribute to dehyhdration. BRANCHED CHAIN AMINO ACIDS (BCAA) During intense and long workouts, 3 or more hours, the body turns to protein to help provide energy. As much as 10% of your energy can come from the breakdown of these BCAA. The BCAA also: -maintains the immune system following exhaustive workouts -maintains muscle mass, power, and endurance during multi-day events such as stage races and during crash training -reduce central nervous system fatigue, so helping maintain speed late in a race -promotes the use of fat as fuel Product should list amino acids and should be procceded by an L-, such as L-leucine to insure better absorption into body. BCAA should be taken during heavy weightlifting, intense training periods, long or intense races, and while training at elevation. Take about 35mg per day per pound of body weight during these times. Split the 35mg of BCAA into two doses during each of these days, once 1-2 hours before the activity, and again 1-2 hours before bed. CREATINE Benefits of creatine are best for brief intense exercise such as interval training, and hill repeats. Creatine increases water retention so dehydration can be a problem without proper hydration. Creatine does not directly build muscle tissue, but provides the fuel for increased power training within each given workout. Creatine should be used during maximum strength weight lifting *This information was taken from "The Triathletes Training Bible" and "The Cyclists Training Bible" by Joe Friel.