How to make a homemade sportsdrink

  • Posted by a hidden member.
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    May 10, 2014 3:59 PM GMT
    HOW TO MAKE A HOMEMADE SPORTS DRINK - with 5 ingredients:
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    May 10, 2014 8:32 PM GMT
    Nice! Think i might just try this out actually. icon_smile.gif
  • invisigay10

    Posts: 35

    May 14, 2014 1:18 AM GMT
    MuchMoreThanMuscle saidThat's not half bad. Thanks for posting. In case someone doesn't care to click the link here are the ingredients.

    4 cups water/coconut water (I like to use a mix of both)
    ¼ teaspoon sea salt
    ½ teaspoon calcium magnesium powder
    ½ cup juice (any will do as long as it’s 100% juice, I like fresh orange juice the best)
    1 tablespoon honey (optional)

    Mh, depends on what's it used for. Generally, a sports drink is only really necessary for endurance activities (running, cycling, etc.) if practiced for more than an hour or so. For that, this one lacks adequate energy content (carbohydrate).

    Replacing Ca/Mg during exercise isn't really necessary either. Sodium is more important.

    Juice improves the taste, but the acid it contains may irritate the stomach during strenous exercise, so some ppl may wanna avoid it.

    A different recipe would be:

    per Liter

    50 g of maltodextrin (longer chain carbs, still dissolve in water)

    10 g sugar (sucrose)

    1.0 - 1.7g of salt (1/4 - 1/3 tsp)

    around 500 mg of potassium chloride (KCl) (not rly necessary, but may help with reaching target of K intake. Potassium is also needed to restore glycogen after exercise, but adequate intake is possible with foods rich in K, such as bananas, potatoes, tomato paste, fruit,...)

    juice can be used instead of the sugar, but some ppl may not tolerate it well. Apple or orange juice would also provide K and make the KCl redundant.

    a small amount of caffeine could be added (can be obtained as a powder. Dosage must not exceed the supplier's recommendations).