While commercial energy drinks may give you a boost, there are other drinks that work too. 3 Homemade Electrolyte Drinks for Better Fueling Making your own delicious performance beverage is as cheap as it is easy Recipes for your own refreshing, homemade sports drink ( … Recipe and tips for short and long cycling and running efforts. How to make a homemade honey lemon sports drink for endurance athletes, soccer players or athletes exercising in hot, humid conditions. Juice lemon and lime, straining out any seeds (and pulp if you wish). Gatorade (tm) is formulated to give the following per 8oz serving: 14grams Carbohydrate (5.9%) 110 mg Sodium 30mg Potassium 52 Calories Needs vigorous shaking." Photo: totalwomenscycling.com. It is very easy to make your own sports drink and all you need are a few basic ingredients. Aug 6, 2015 - Sport drink recepies. … There are five basic ingredients in sports drinks. If the sports drink has too high of a concentration of carbohydrates, the digestive system has to draw fluid from the blood stream to dilute it so you can properly absorb the carbohydrates for use. Ask a Cycling Coach Podcast. Off the Bike. 4 tsp honey or white granulated sugar. It contains 5g of carbs per 100ml, very close to the amount in a manufactured sports drink and already contains an impressive mixture of minerals such as sodium, potassium, calcium, phosphorus and magnesium. Photo and Recipe: Jackie / Nutrition Success The President's Council on Physical Fitness and Sports suggests making a simple sports drink … Thread starter Stephen brown; Start date 4 Sep 2013; Stephen brown Well-Known Member. Consult your doctor or dietitian to help you determine the best energy drink to fit your specific cycling needs. And they are really tasty too, an ideal choice for hydration! This homemade electrolyte drink will help you save money while also eating foods that fuel you during a workout. What you drink before, during and after you cycle can have a tremendous impact on performance. The drink has the right ingredients fulfilling your body’s carbs and electrolytes needs for an instant boost of energy. I got some fruit punch Accelerade for Christmas, didn’t like the flavor and it gave me a headache. This homemade drink mixes the tangy fruit juice with lemon and honey for a quick hit of carbs, sodium and potassium to fuel hungry muscles. This provides the carbohydrate and electrolytes found in most processed energy drinks… Fun fact: The recipe creator Jackie is a 2:45 marathoner and sports nutritionist, so we can’t wait to try this drink and see if our marathon PR drops, too. Complete the Canadian Cycling survey and be entered to win a gravel frame from Knolly or one of three Lazer helmets. The muscles need two primary things: fuel and electrical impulse. Different ingredients contain different amounts of sodium, potassium, carbs, etc., so there are a few different ways you can put them together and fall within the guidelines provided by healthcare and sports experts. 1. This is a very basic sports drink that may not replace all the electrolytes lost during your activity. Many of which are also in branded sports drinks. When choosing the right one, you should first read the labels. 1 large slice lemon or lime. Sports drinks. There are some that are healthier than others but since I have this stuff around the house I am making my own. Some people like to mix energy gels with their water. Homemade Sports Drink We all know there is a bunch of sports drinks on the market many have artificial colors and flavors or are high in calories. Homemade Sports Drink. It is crucial to hydrate during an exercise or a competition. These electrolyte drinks contain a medium amount of carbohydrates which helps fluid uptake and a little bit of salt and coconut, which makes them a good source of sodium and potassium, the most important electrolytes. Science Behind the CREUS Piña Colada Electrolyte and Sports Drink Recipe. Isotonic sports drinks allow a 3:1 intake: liquid and electrolytes (especially sodium) for rehydration and carbohydrates for energy. All you need are a few ingredients and a little bit of imagination. These electrolyte drinks contain a medium amount of carbohydrates which helps fluid uptake and a little bit of salt and coconut, which makes them a good source of sodium and potassium, the most important electrolytes. Neon-colored sports drinks may make you nostalgic for your childhood growing up on a soccer field or basketball court. Homemade Energy Drinks. I save the sports drink for races where I want the convenience of swigging my calories from a bottle and not having to faff around getting stuff out of my jersey pockets. Cycling Forums. In this article I’ll show you how to make the perfect homemade recovery drink. Made with whey protein and slow-burning maltodextrin to fuel muscles and prevent the tissue damage that can happen during long, hard rides. 480ml water or coconut water. Recipe: Homemade Electrolyte Drink. Two tablespoons of lemon juice contain almost exactly the amount of potassium in 8 ounces of a typical sports drink. 3 cups filtered water (where to buy water purification systems)¼ cup local raw honey (where to buy raw, unfiltered honey)¼ teaspoon sea salt (where to buy unrefined sea salt)juice of 1 lemon and 1 lime (about ⅓ cup) Directions. In effect, your sports drink that is supposed to hydrate you is actually dehydrating you. Here are two different homemade isotonic sports drink recipes. A homemade sports drink should contain sodium and a source of carbohydrates. Homemade Sports Drink Recipe. DIY sports drink. Serves 1. However, it is an individual decision whether the athlete takes in the required carbohydrates during exercise by means of a drink or by means of bars, rice cakes, gels or even a mix of liquid and solid food. To develop a recipe for a natural electrolyte sports drink, I did my best to achieve the proper proportions of needed electrolytes as well as mimic the fun taste of the flavor of Gatorade that my husband enjoys. Ingredients: 1/2 liter water; 1-2 tablespoon honey; 1/8 teaspoon salt; All you have to do is to mix these things together! When you really get into cycling and long endurance rides, picking out a good sports drink can be a long process… What sports drink do you use when racing/training over 3 hours on the bike. 100% pure coconut juice is mother nature’s sports drink. Erdman says choose a sports drink that can meet your need of about 500 mg per hour of riding. Nuun All Day. ... A box of 4 kg (8.8 lb) allows to prepare 100 to 130 liters of drink (i.e. E445 – glycerol and vegetable resin esters); ½ tsp sea salt. There are three main types of sports drinks; isotonic, hypertonic and hypotonic. There are many Sport Drinks on the market in various forms – from ready liquids to powders. Homemade Sports Drink. Training. Some research also suggests that protein-laced sports drinks help you recover more quickly. See more ideas about Sports drink, Drinks, Homemade sports drink. A pinch of salt supplies 110 milligrams of sodium, the same amount in 8 ounces of a sports drink. One, you should first read the labels a boost, there are many Sport drinks the! For your childhood growing up on a soccer field or basketball court about drink. One, you should first read the labels often in the composition of isotonics... 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