Yes, You Can Make Your Own Sports Drinks (and Gels!)
These days, there are endless options for electrolyte drinks and energy gels for cyclists. You can now power your miles with sports drinks made with matcha tea powder and gels that taste like French toast. The fast-working carbs in these products can help you avoid the dreaded wall and the electrolytes work to maintain fluid balance and muscle function when out for the long haul.
Sure, store-bought products are ultra-convenient, but if you can spare some time before hitting the road, you can easily craft your own homemade electrolyte drinks and energy shots in the comfort of your own kitchen using nothing more than a few simple ingredients.
When your workout lasts beyond one hour, reach for any of these homemade rocket fuel options to energize your rides.
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Electrolyte Drinks
Electrolyte or sports drinks are designed to deliver liquid for hydration, fast-digesting carbohydrates for a source of energy, and some electrolytes (namely sodium) to replace some of what is lost in sweat. But you need not rely on store-bought versions when making your own elixir is easy (plus, it saves you some hard-earned cash).
Each of these recipes provides a concentration of carbohydrates (about 5 percent) that encourages better intestinal absorption to quickly give your working muscles the energy they need and to lessen the risk for stomach issues. None are overly sweet, and there is enough sodium to help prevent too drastic of a drop in levels when working up a sweat.
But you can tweak each recipe to create your perfect formula. If you want fewer sugary carbs and a touch more sodium (a good option for hot, sweat conditions), simply replace some of the fruit juice with water and add an extra pinch of salt. But hold back on the idea of using nearly all fruit juice, as that will greatly raise the carbohydrate concentration of the solution leading to delayed gastric emptying and an increased risk for digestive issues.
These sports drink hacks makes enough to fill a 24-ounce (3-cup) water bottle, so go ahead and scale up the ingredients if you want to fill multiple bottles. The drinks can be made a day or two in advance if kept chilled.
Limey Pineapple
2 cups water
1 cup pineapple juice
1 tablespoon fresh lime juice
1/8 + 1/16 teaspoon salt
Place all of the ingredients in a large water bottle and shake well to combine.
Nutrition per bottle: 136 calories, 1 g protein, 33g carbs, 0 g fat, 441mg sodium
Ciderade
1 3/4 cups water
1 1/4 cups apple cider
1/4 teaspoon cinnamon
1/8 teaspoon + 1/6 teaspoon salt
Place all of the ingredients in a large water bottle and shake well to combine.
Nutrition per bottle: 150 calories, 0 g protein, 39g carbs, 0 g fat; 467mg sodium
Minty Grape
2 cups brewed mint tea, cooled
1 cup 100-percent grape juice
1 tablespoon fresh lemon juice
1/8 teaspoon + 1/16 teaspoon salt
Place all of the ingredients in a large water bottle and shake well to combine.
Nutrition per bottle: 156 calories, 1 g protein, 39g carbs, 0 g fat; 449 mg sodium
Energy Shots
Sticky gels are a go-to for athletes when in need of a big shot of sugary energy at once to stave off that climbing through cement feeling. The beauty of these DIY gel-like carb bombs is that they have extra water built-in to aid with absorption and limit the digestive pitfalls that can come with sucking back too many packaged gels.
Plus, they deliver a natural source of the electrolyte potassium and a bright fruity flavor to prevent palate fatigue. You can choose an energy shot recipe with a higher amount of carbohydrate calories when you are working at higher intensities for longer periods and need extra fuel to keep your gas tank from hitting red. The shots can be made a day or two in advance if kept chilled. Place them in a reusable flask (like the one at left) so you can easily eat them on the go.
Apple Pie
5 dried apple rings, chopped
2/3 cup boiled water
1 tablespoon brown sugar
1/4 teaspoon cinnamon
1/8 teaspoon salt
Place dried apple and boiled water in a blender container and let soak for 30 minutes. Add remaining ingredients and blend until as smooth as possible. Let cool and then transfer to a gel flask. Top with extra water if room remains in flask.
Nutrition: 110 calories, 0 g protein, 29 g carbs, 0 g fat, 320mg sodium
Maple Raisin
1/3 cup raisins
3/4 cup boiled water
1 tablespoon maple syrup
1/2 teaspoon orange zest (optional)
1/4 teaspoon cinnamon
1/8 teaspoon salt
Place raisins and boiled water in a blender container and let soak for 30 minutes. Add remaining ingredients and blend until as smooth as possible. Let cool and then transfer to a gel flask. Top with extra water if room remains in flask.
Nutrition: 195 calories, 2 g protein, 51g carbs, 0 g fat, 320mg sodium
Mango Tango
1/3 cup chopped dried mango
2/3 cup boiled water
2 teaspoons honey
1 teaspoon lime zest
1/8 teaspoon salt
Place dried mango and boiled water in a blender container and let soak for 30 minutes. Add remaining ingredients and blend until as smooth as possible. Let cool and then transfer to a gel flask. Top with extra water if room remains in flask.
Nutrition: 152 calories, 2 g protein, 40g carbs, 0 g fat, 291mg sodium
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