Making your own sports drink

Triathlon Forum
1

I did a brief search on this subject, but could easily have missed if this has already been discussed. Apologies.

I’ve learned that bakery suppy stores carry varieties of maltodextrin (50 pound bag for about $25. Maltodextrin with a Dextrose Equivalent of 10 is apparently the sweetness that works best. Brand names of Cargill Dry MD 01960, Maltrin M100, Clintose CR10 will all be roughly the same corn based maltodextrin).

That’s the extent of my “knowledge,” which of course is not the same thing as wisdom!

I’m wondering if anyone has experience adding flavoring (eg unsweetened kool aid with sodium citrate and potassium citrate) and whatever else works for you.

Biggest question is how to balance the sodium/potassium. I’m just cycling these days for exercise and fun. Not to extreme, but then again we only get one set of kidneys.

Decided that spending money unnecessarily on cycling is no longer fun. 50 pounds sounds like a lot, but looking back on my purchases, it always goes faster than I think.

2

I add maltodextrin to gatorade powder, usually 2 tablespoons gatorade, 1 scoop (190cals) maltodextrin in a 750ml bottle. works good, tastes fine, about 320 calories mixed, i just add more maltodextrin if I need more cals.

3

i go with a pinch of salt, and two or three of sugar, in a tall glass of cool water.

sometimes if i get buck wild i’ll add a drop or two of lemon juice.

works quite well and always have the stuff on hand.

4

Years ago I would do long rides( 3 hours plus) with crystilized ice tea mix in water. It worked really well! Never had any problems or issues.

5

This is basically the premise that Infinit was founded on- a tunable, “modular” sports drink you design yourself or with their input. It is a convenient idea since, as you noticed, maltodextrin is usually sold in 50lb. bags. That is a lot of sports drink… Maybe a good option for a club purchase but a lot for an individual.

You can see the Infinit website at http://www.infinitnutrition.us/

They use all natural ingredients and even have provision for vegan formulae. You can make your blend as complex or simple as you desire. It might be a more convenient alternative to a 50lb. bag of maltodextrin.

Then again… I have heard more than one rumor that the elite marathon runners in events like New York do use a water/maltodextrin mix with no flavor. Unconfirmed, but heard from more than one source (mostly forums…).

6

Years ago I would do long rides( 3 hours plus) with crystilized ice tea mix in water. It worked really well! Never had any problems or issues.
After hearing about the studies where injecting sugar into your muscles doesn’t increase performance but just swishing it around your mouth does, this is what I do. Ice tea tastes good, it’s not too sticky or thick, and it gives me just enough sugar that I get that placebo effect.

7

I add maltodextrin to gatorade powder, usually 2 tablespoons gatorade, 1 scoop (190cals) maltodextrin in a 750ml bottle. works good, tastes fine, about 320 calories mixed, i just add more maltodextrin if I need more cals.

No extra salt? Where do you buy the maltodextrin? Health food store?

8

Morton Lite Salt contains sodium and potassium, I throw some into Kool Aid and make my own electrolyte drink.

9

I buy maltodextrin at brewing shops, local one has a pound for 3 bucks.