Anyone make their own sports drink for training and races? I’ve been experimenting with a ratio of making a highly concentrated dose in a 25 oz bike bottle consisting of Water, Carbo Pro, Honey, and Salt Stick caps. Carry another 25oz bottle of water. Working well so far.
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Mine is more simple. Orange juice or honey in water + a pinch of salt works for me.
Orange juice like Minute Maid has 15mg of sodium and 450g of potassium. Really no need for any salt.
Yours may be similar
http://www.minutemaid.com/products/orange-juice/premium-original/
I squeeze an orange. It can probably be optimized, but it works well for me. That’s the beauty with homemade stuff, you can experiment and find what works for you.
Maybe its just my personal preference but I would not want to consume much citrus juice during a workout or race.
Do you have a ratio of orange juice to water or just dilute to taste?
~1 big orange in a 500ml bottle, so I guess it is something like a 1:4-1:5 ratio
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I use Oceanspray Cran-Whatever mixed with water for training. 8 oz.-ish juice and 16 oz.-ish water. If it is a race, I will also add CarboPro to up the calories to where I want. I think it tastes pretty good, even when the juice is at low concentrations.
I have used citrus juice in a pinch before and it doesn’t taste nearly as good to me when it is watered down a lot. Since I’m usually going for 100-150 calories per bottle when out for a training ride, it gets watered down quite a bit.
you can make to any consistency by amount of water…100ml honey 1 1/3 tbs black-strap molasses 2 pinch of salt (or to taste)
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2:1 ratio of maltro to fructose for me. Some lemon juice concentrate thrown in to take the sweetness off.
And a caffeine tablet also thrown in for some legal performance enhancement.
As I’ve just got a couple of shorter races left this season, I thought I’d have a crack using ‘simple’ sugars that would be absorbed rapidly, rather than more slowly digested like Maltodextrin/starches etc.
I bought 1kg of Dextrose powder for less than £4; I put 60g* of that in a 750ml bottle with a generous pinch of rock salt & a bit of cordial. Voila. Seemed fine on my last 2h training ride. Will race with it on Sunday.
- based on an average individual being able to absorb ~60g dextrose/glucose an hour.
kool-aid with salttabs…
you are welcome!
I use coconut water, unsweetened fruit juice (I prefer cherry), honey, and salt. Usually about a 5:1 ratio for the coconut water to fruit juice. About a quarter to half teaspoon of salt, and honey to taste.
I remember dumping out my swim coach’s Gatorade bottle and then filling it with pee. Homemade.
I do malto with coconut water and salt
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Anyone make their own sports drink for training and races?
2/3 scoop Gatorade powder mixed with water in my bike bottle. Voila.
For normal training…5 liter mix.
2.75 cups Dextrose
2 teaspoons No-Salt
4 tablespoons Salt
flavoring as desired
For my Beach to Battleship Bike split current course record
2 bottles…each consisting of 25mg whey protein and 200mg maltodextrin.
Nothing else drank during the race
For a while I was so flat broke I just used sugar and table salt with a squeeze of lime. It was actually pretty good. But since with full time work came some laziness and I’ve gone back to Hammer.
On a side not I’ve been wanting to dry 1/2 dextrose or even malto-dextrose, 1/2 sucrose, appropriate salt and potassium.
Coconut water, chia seeds, honey, and some sea salt.
I have been using whey (powder), dextrose, mango and salt.
I thought I was the only one throwing in the whey.
The maltodextrin I have gets clumpy, how do you stop that.