Homemade Sports Drink

Triathlon Forum
1

I’ve seen some discussion on homemade gels, but has anyone experimented with making sports drinks?

There’s one idea here (http://www.medicdirectsport.com/sportsnutrition/default.asp?step=4&pid=81), and it seems like one could add more carbohydrates by substituting maltodextrin for glucose.

Any other ideas?

2

pterry good
.

3

How about this:

I liter of drink containing:

  • 80g maltodextrin (eg. Maltin 10)

  • 5 Lava salt caps

  • 1 Emer’gen-C packet

  • citric acid (to taste?)

  • maybe some other source of flavor

This gives a 8% carb solution but using matodextrin instead of glucose here keeps the osmolarity down - here 44mOsm/L vs. 277mOsm/L for the 5% solution in the link above… The total for the whole drink should be ~290 mOsm/L or less to keep it iso- or slightly hypotonic.

The drink also contains ~30mmol of sodium and 10mmol of potassium as well as magensium, calcium, zinc and other minerals. The Emer’gen-C adds vitamins, most of the potassium, some flavor, and a little bit of fructose.

Of course one could save $$$ by simply using maltodextrin, table salt, and bicarbonate.

4

Half a torpedo of Mountain Dew, 45 minutes before your wave.

Yeah, you’ll puke some up in the swim and maybe a little on the bike, but things will be settled by the run and you’ll go faster than you ever had!

5

26 oz water bottle:

1-1.5 cups of maltodextrin (Maltrin QD500, ~300-450 calories)

1 or 2 lava salt tabs, depending on heat/humidity.

1.5 scoops of gatorade (1/2 strength)

I can drink 1-2 bottles of this per hour all day long with no problems.

Chris

6

Awesome - glad to hear it works in practice. How’s the taste compared to regular strength Gatorade?

7

Tang.

8

Anyone try making a homemade sports drink with whey protein in it, a la Accelerade?

I’m considering trying it with my carbo pro but am wondering if anyone has done it.

9

crystal lite makes an amazing flavor for sports drinks.