Diy sports drink maltodextrin Feb 17, 2023 · DIY Sports powder carb drinks - please share your recipe Nutrition [IMG_1020] Started mixing my own this week: 60g maltodextrin (about 1/2 cup) 30g fructose (about 2 tablespoons) 1/2 teaspoon citric acid for flavor 1/4 teaspoon sodium citrate 28 ounce / 795ml Bontrager water bottle I pull out my digital coffee scale, put 1 cup measure on it Oct 22, 2020 · My first attempt at a DIY sports drink was a bust; while the nutritional profile was solid, the taste left a lot to be desired. Container: a soft 250 ml. Lactose is generally sweeter than maltodextrin, at least the stuff my local store sells (there are different grades of maltodextrin though). Sep 5, 2022 · I mix maltodextrin (Star Nutrition, purchased online in Sweden from Gymgrossisten. Only thing with Country Time lemonade or Koolaid is that it might be pretty sweet, but by no means a deal breaker. The taste and temperature of sports drinks are also important factors in achieving hydration goals. Sports drinks may contain other electrolytes (e. Always test the drink during training sessions before using it in a race or event. Details are in the post in the SIS Beta thread. Osmolality refers to the concentration of dissolved particles in a solution, and it affects how quickly your body can absorb the drink. The problem is that sedentary people began drinking Gatorade as a beverage instead of it’s intended use as a sports drink for athletes. Irideveryslowly September 5, 2022, 2:52pm 4. A good podcast for the longer runs. So how much of each ingredient? The carbohydrate will depend on how much you want. I also do my own energy bar along the drink for the long ride. It takes a while. 0014 ppm, respectively. Here’s my recipe for 90g of carbs. Flavored and cold drinks (10-15°C) are generally better tolerated by athletes. Jan 17, 2020 · Using a sports drink with 60g to 80g of carbohydrates per liter and a pinch of salt to compensate for sweat loss is therefore preferable to drinking plain water while riding from a hydration point of view. Yuki Kawauchi made his from orange juice, lemon juice, salt, and honey. Multiplying this up to a larger batch: 400g Maltodextrin; 320g Fructose; 29g (Tri)sodium citrate. This year I’ve moved from using commercial mixes for training and racing to using my own homemade mix for training and most race situations. 3. You can consider freezing the mixture if preparing it in advance for an event. And it's cheap. Oct 16, 2023 · I drink an isotonic (high, almost hypertonic) maltodextrin solution for rides 2 to 12 hours, regardless of intensity. Sep 6, 2022 · For 70g carb mix - 39g maltodextrin + 31g fructose + 5g sodium citrate (one teaspoon) + 1 scoop of GAME (sports drink, likely akin to Gatorade but unsure of this). Salt – opt for Himalayan pink salt or Celtic sea salt rather than table salt Sep 9, 2022 · Started mixing my own this week: 60g maltodextrin (about 1/2 cup) 30g fructose (about 2 tablespoons) 1/2 teaspoon citric acid for flavor 1/4 teaspoon sodium citrate 28 ounce / 795ml Bontrager water bottle I pull out my digital coffee scale, put 1 cup measure on it, tare it to zero, and then add 60g and 30g. I don't bother with electrolytes - I just use a pinch of low sodium salt as that's sodium and potasium. One of my preferred flavors uses trader Joe's instant coffee, and if you like mocha you can add cocoa powder too. Jul 8, 2013 · How to Make Your Own Homemade Electrolyte Drink. A few specialty sports drinks that contain maltodextrins provide more than 400 calories per bottle. My standard mix looks something like this: I make my own energy drink from bulk maltodextrin, sugar, protein powder, salt, and flavoring. For a DIY sports drink, you can use lemon or lime juice which also doubles as the final element, flavour. Dec 14, 2015 · 20 oz maltodextrin. Mix up a big 2:1 ratio in an air tight container so you can mix up individual bottles easily. It looks like the Skratch recovery mix is based on the beneficial features of chocolate milk which outperforms most "recovery" drinks - but in convenient powder form. Very cheap compared to these hyped sports nutrition brands and blends. It will taste very lemon-y. I'll sometimes substitute the table sugar for maple syrup. Science of Ultra has a podcast on this lead by PhDs for those that want to know more. However, a lot of commercial sports drinks have artificial ingredients such as chemical dyes and flavorings, making them a tricky option if you’re really trying to be mindful of putting healthy fuel into your body. In a mason jar or sealable container, mix together 12 ounces coconut water, 2 tablespoons juice, 1 tablespoon honey or maple syrup and 1/4 teaspoon salt. So one carb mix allows me to decide what I want to use depending on the application/workout. I aim for the 1:0,8 ratio as having tried Tailwind find that too sweet/off putting/GIT stressing. This is the key to the whole mix. There are three main categories of sports drinks based on their tonicity: Hypotonic: These drinks have a lower concentration of solutes than blood plasma. One found that eating bananas during a 75k time trial had the same effect on performance as consuming a sports For instance, the most recent studies show you need about 30 to 60 grams of carbs every hour you exercise. dextrose the same thing?03:34 - Maltodextrin as a carbohydrate source for sp Feb 28, 2024 · This comparison determines how quickly and effectively the drink is absorbed by the body. It's delicious and effective. Sugar Water – DIY Sports Sports gel recipe Ingredients * 500g Maltodextrin * 250ml of Water * Juice/cordial/smoothie to taste * 8g BCAA * 1g Beta Alanine * 2g L-Histidine The method Add 250ml of just boiled water to a measuring jug, and then mix in the Amino acids. 1/2 cup maltodextrin 1/4 cup fructose 1 tab Nuun sports hydration After having used this recipe for 18 months, I now put it in a 1 L bottle (roughly 33 oz) and use heaping measures of the maltodextrin and fructose. Best way to do it if you have to would be to cut the water down 66% and use 66% weight to peels with citric. Take 500 grams (17. In the past, I made my own sports drinks using a few key ingredients – in this way, I avoided the additives and had the license to add what I wanted. characteristic “tang” of sports drinks and soft drinks. Previous recommendations were for around 60g/hr of a glucose and/or maltodextrin drink, as this was about the limit of absorption in the gut. Aug 31, 2012 · Homemade Isotonic Drink recipe for exercises more than two hours. step 3 - add salt. The basic and first ingredient of this mix is maltodextrin. Maltodextrin is one of the most widely used ingredients in sports nutrition, yet many athletes are unaware of what it is, how it behaves, and why it is better than other carbohydrate sources. Posted by u/ASilver259 - 5 votes and 4 comments Jun 24, 2021 · Maurten drink mix works really well with my slightly sensitive stomach. Dissolve 30-40 grams of sugar and 30-40 grams of maltodextrin Notes 1 into it. I would use this alongside homemade cereal bars (40g carbs), homemade rice sushi bars (30g carbs and delicious savory flavor) and a carb/electrolyte drink mix in my bottle. Cool and decanter in flask. This is where the osmolality of your sports drink comes into play. “MDE10” is to reduce the tonicity by using larger longer chain glucose molecules. These numbers alone doesn’t actually make it isotonic. Personally I would go with maltodextrin as I don't really like the taste of lactose in beer (milk stouts are my least favourite stout). Typical approach is to buy maltodextrin and fructose and mix them. Strawberry Nov 28, 2020 · Entri yang Diunggulkan 20:50 Women Size Conversion DIY means you can easily add caffeine and salt, or substitute a carb source. I prefer to just eat food and drink water (mainly for ease if use / cleaning a soft flask). Sometimes I'll miss it to gel consistency and put it in a squeeze flask, and it works fine that way too. This article unpacks everything you need to know about maltodextrin and its critical role in fueling athletic performance. Last step is to add a pinch of regular fine sea salt to Jun 1, 2022 · Mix Maltodextrin powder with Fructose powder in a ratio of 1:0. Sep 30, 2024 · Limey Pineapple. I buy it in bulk on Amazon and make like 40-50 bottles worth at a time. Definitely more calorie rich than a standard sports drink mix but will be heavier and bulkier than something with less water like honey/syrup/gels or candy/chips. Then i do the Strava challenges for The Feed (the ones that give the coupons) and use that to buy nuun sport energy tablets for flavor and electrolytes Cheap easy drink mix Mar 3, 2020 · 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. These recipes below offer the easiest and quickest mixes. Getting the Right Mix of Nutrients. If you found this useful drop a like and subscribe for more. May 15, 2024 · // Questions/Topics Covered In This Episode:00:00 - Intro01:39 - Are Glucose vs. magnesium, calcium). 2:1 was long believed to be ideal but it has edged closer to 1:1 in recent years. Nov 21, 2016 · Nearly all well-formulated sports drinks use a 2:1 glucose to fructose ratio because it allows for maximum absorption of carbohydrates (60 grams of glucose per hour plus 30 grams of fructose); this homemade sports drink uses this same ratio. I currently have a 2x malto to 1x fructose mix. My go-to recipe was 1 part lite-salt (potassium chloride), 1 part epsom salts food grade (magnesium sulfate May 2, 2024 · Best for: Multi-Day Trips Per bottle: 38 grams carbohydrate, 437 milligrams sodium Makes: 4 bottles This is an easy sports drink mix to make up ahead of time to bring along on any multi-day bikepacking sojourn as it packs well and has the necessary fast-working carbs to help keep you pedaling strong from one day to the next. For 85g carb mix - 47g malto + 38g fructose +5g sodim citrate + 1 scoop GAME I aim for the 1:0,8 ratio as having tried Tailwind find that too sweet/off putting/GIT stressing. 2 While the average 8-ounce sports drink only contains about 14 grams of carbs, an energy gel is likely to provide 23 to 27 grams of carbs, which will be much more beneficial to your body. 11 per 100 calories and meets all of the ACSM’s recommendations for calories and electrolytes. Commercial sports drinks are typically around 6% carbohydrate. com/recovery-nutrition?utm_source=youtube_long&utm_medium=descripti The MCTs also give the drink a pleasant, smooth texture that’s easy to consume. I worked in a steam heated food plant that would run above 110F and dripping with humidity for 12 hr shifts. Yesterday (May 5th) was the perfect test -- Calvin's Challenge -- for which many classes of cyclist (standard bikes, recumbents, HPV's, ellicpticals, and hancyles) compete in an array of races (50 mile TT, 100 mile TT, 6 hour , and 12 hour races). Drinks companies will fund research that overstated the importance of drinks. Or just ignore the maltodextrin. I’m a team liquid fuel guy as well. Fructose is mostly taken up by the liver and converted. com) or more if it’s hot outside. And cheap—so much cheaper than the alternatives of similar makeup. This allows for faster absorption of fluids into the bloodstream, making them ideal for rehydration Sep 5, 2022 · DIY Sports powder carb drinks - please share your recipe. Jan 27, 2023 · For EU users I found a good offer for Maltodextrin and Fructose here: Isotonic drinks (laprimafit. No matter if you’re drinking sugar water or not, it’s always important to practice proper dental hygiene by brushing 3x per day and flossing, but make sure to be extra vigilant about brushing your teeth shortly after getting back from your ride. Nearly two years later, I decided I'd try again. Sep 20, 2020 · Hello, I have read the other threads on diy drink mix, however, I felt this warranted a thread. Making my own is a long time practice for me. flask with a camelback style nozzle (bite and drink) works great, easy to use, no mess. g. 5g sodium alginate (an optional thickener), 1 Tbsp lemon juice Buy the fructose and sodium alginate online; get the maltodextrin from a home-brewing supply. 2 level tablespoons of maltodextrin powder 4 level tablespoons of white sugar One pinch of salt (less than ¼ teaspoon) Squeeze of lemon or lime juice for taste (optional) 700mL water Reply reply Aug 28, 2023 · We know that your body can use both glucose and fructose for energy which is what makes table sugar so great for your DIY sports drink. I think drink mixes is one area where people really overthink it. Prepare a cup of green tea (or another herbal tea, what taste you prefer). 72 ppm, and 0. For HIT efforts >1 hr but < 2hrs, I drink a hypotonic maltodextrin solution with 1 hour worth of calories in 2 hr of water. 5 g fat, 270 mg sodium, 35 g carbohydrate, and 8 g protein (4:1 CHO:P ratio), these are all easily obtainable ingredients plus lactase for intolerant folks, and some probiotics The best test for my DIY Sports drink is to take consume it on a long race. . Ingredients for preparing an isotonic sports drink. If you are just starting out with making your own sports drink and want 80% of the benefits for 20% of the effort, try adding 60g of maltodextrin to a bottle of water and skipping everything else here. 3 oz Morton Salt Lite (If you like flavor in your drinks, try leaving out the citric acid and adding these all-natural citrus flavors… or you could add unsweetened Kool-Aid. Shake vigorously, add other half of water, and Sep 5, 2022 · There’s a whole other thread dedicated to this. Most sports drinks these days use a combination of maltodextrin and fructose — the maltodextrin chosen to reduce the sweetness and the fructose to take advantage of the separate channel in the gut which absorbs fructose independently to May 26, 2021 · Even weaker with every sip on hot days. And you can use the containers of your choice. Are there any drawbacks to just using sugar over a malto/fructose drink? You're not supporting the food supplements scam industry. You can add up to about 60g/hour of fructose. Aug 1, 2023 · Table sugar (as much as req’d for carbs) granulated/coarse is fine, will mix while riding or left overnight 1tsp/5g Citric Acid (sharpens the mix, makes it less sweet) 1tsp/5g Sodium Citrate 500-1000ml water You can buy bulk bags of citric acid and sodium citrate and they last for months. That’s it. Maltodextrin is just a number of glucose molecules chained together and they're readily broken apart in your body. So, if you want to make your own low-carb sports drink, it's easy. If I can down a bottle in an hour then I’m comfortably above 90 g/hr. Only issue is it’s so expensive… Noting that there are only 5 ingredients: Maltodextrin Fructose Pectin Sodium Alginate Sodium Chloride, All of which are readily available to buy separately on the cheap; Does anyone know the ratios/recipe so that I can mix my own? I figure it can't hurt, so I include the gelling components. One flask is good for 3-4 hours of fast-pace riding. Usage tips: Take a sip of this concentrated drink and follow it with some water during your activity. 5g pectin powder 111g water Boil for 1 minute. Sep 20, 2023 · Homemade Sports Drink Ingredients. Maltodextrin is only Glucose, whereas research shows you ideally want some combination of glucose and fructose. The other advantage of using a sports drink is that it's an easy way to keep well fed. I have 3-4 recipes like that. When I was trying to compare the tonicity of a MDE10 mix verses a sugar mix I ended up with higher tonicity for the MDE10 which seems counter intuitive? Jun 30, 2013 · What I discovered is that you can make a simple, effective and palatable sports drink for cents per serving. 63 ppm, 0. To prepare an isotonic drink, you need water, tea or fruit juice (for flavour), sugar (sucrose or fructose) and, for long duration efforts, maltodextrin (where to buy maltodextrins?). Refrigerate until you’re ready to drink. 2. If you really want to, you can add some maltodextrin. Get Gatorade Powder mix and an enormous tub of maltodextrin. 5 oz) of pure maltodextrin and throw it in a big bucket to be able to mix with the other ingredients. e. DIY Sports Drink Recipes Oct 23, 2023 · Crafting the Ideal Sports Drink: A DIY Adventure. I would start with a base of plain maltodextrin powder, a long-chain glucose-based sugar that you can buy in plain form. Those minerals composition is closer to the amount of fluid needed of Soccer athletes during exercise. Nutrition. This Saturday’s attempt was on pretty flat terrain – 1000’ up and 1000’ down – over 90 miles. Jun 6, 2024 · DIY Sports powder carb drinks - please share your recipe Nutrition [IMG_1020] Started mixing my own this week: 60g maltodextrin (about 1/2 cup) 30g fructose (about 2 tablespoons) 1/2 teaspoon citric acid for flavor 1/4 teaspoon sodium citrate 28 ounce / 795ml Bontrager water bottle I pull out my digital coffee scale, put 1 cup measure on it Aug 27, 2024 · When you're sweating buckets during a tough workout, hydration becomes crucial. Lemon. Dextrose/Maltodextrin? Nutrition. For recipes one to five, just fill up your bottle with water, add the ingredients, shake well, and go I do my own drink: 30g Maltodextrin 250 ml of Apple juice Water 1. Maltodextrin gives body with less sweetness than lactose. Table Salt I do yep. A pinch of salt supplies 110 milligrams of sodium, the same amount in 8 ounces of a sports drink. Don’t just take my word for it, Dr. Most sports drinks these days use a combination of maltodextrin and fructose — the maltodextrin chosen to reduce the sweetness and the fructose to take advantage of the separate channel in the gut which absorbs fructose independently to Each of my home-made sports drinks (recipes below) costs only $ 0. So, for a large sized bottle, I've been doing 3/4 scoop * of the 2/1 mixture, a 1/4 tsp of salt and a lemon or orange squeeze. 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. Bulk maltodextrin and table sugar, however, are dirt cheap. Perhaps the single most powerful nutritional aid for training and competition is fluid intake. Bodybuilders use it for adding weight quick, we’ll use it a little slower. 5: 3550: July 8, 2021 Home ; Categories ; Guidelines ;. Maltodextrin-based drinks tend to have a higher osmolality. 8g salt, 0. Research shows these blends promote optimal absorption. Inifinit's main products contain maltodextrin, but they said a custom blend could be made substituting dextrose. Thats all of the main ingredients, my recipe for 750ml drink is just - 150g Maltodextrin 1g Sea Salt I make an orange juice drink and mix the above in afterwards - tastes nice and will keep you going in the saddle! May 6, 2012 · The best test for my DIY Sports drink is to take consume it on a long race. Plus they’re often a pain to deal with while riding, creating sticky hands and pockets and producing a lot of garbage. = isotonic. This is also the cheapest version since it requires only one hard-to-find ingredient (maltodextrin) and I purchased a 10 lb bag of maltodextrin & 10 lbs of fructose from myspicesage. After having used this recipe for 18 months, I now put it in a 1 L bottle (roughly 33 oz) and use heaping measures of the maltodextrin and fructose. 5 miles per hour. Gel mix. To the base recipe, add So, mainly just regular table salt! So if you want very cheap drinks forget buying this powder and just stick to salt. Funnel to add to half-full water bottle. Nov 17, 2022 · Energy drinks or sports drinks can be a super convenient way to simultaneously meet your hydration and carbohydrate needs. What is maltodextrin? A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. first, stirring well. Also add a equivalent of 1/4 tsp of table salt per bottle. Make sure you follow the right proportions. Feeding Sep 5, 2022 · 1/2 cup maltodextrin 1/4 cup fructose 1 tab Nuun sports hydration. Read up and understand what products are used and why and you can easily create a sports drink/gel that gives better performance than what's available commercially, tastier, healthier and won't leave lots of non-biodegradable litter on the course (like the GU rip tabs for example) Jul 29, 2023 · I was of the understanding that one of the reasons sports drinks use maltodextrin e. So, for longer rides, especially with temperatures over 20°C (68°F), I use a self-made sports drink. I do. For endurance efforts <2 hours or HIT efforts < 1 hour, I only drink water. The drinks can be made a day or two in Jun 26, 2024 · 9 Homemade Sports Drink Recipes. 9 oz table salt. Mix the maltodextrin in the big bucket with 125 grams (4. Sep 6, 2022 · I use two 600ml bidons. I want to make my own drink mix with maltodextrin (tapioca), Fructose, and Sodium citrate. This DIY electrolyte drink is great as a natural sports drink or to get rehydrated due to fluid loss from a cold or flu. 2 parts maltodextrin and 1 part fructose. Try this: DIY Sports Drink Tonicity Calculator – Alex Tran Jun 17, 2024 · Two tablespoons of lemon juice contain almost exactly the amount of potassium in 8 ounces of a typical sports drink. For workouts, I dump the ingredients in a bottle as a sports drink. I use a maltodextrin and fructose blend, because the maltodextrin isn't very sweet. A search for homemade tailwind turned up this post: Homemade Sports Drink For The Ultimate Diy Running Nutrition, which inspired the recipe below. Jun 21, 2024 · After a long or tough run, sports drinks are great for quickly getting your fluid and electrolyte levels back to normal. glucose:fructose) and this is recommended for sessions 3 hours and longer Fortunately, there is an easy way that you can make a homemade sports drink that will give you all the benefits of a commercial sports drink but will be a bit easier on your wallet and your gut. So you'd use it instead of sugar. I make it in large batches, and use a Kenwood Chef with the rubber paddle to do the mixing. 1 litre water + sodium + 40g maltodextrin + 20g fructose = 6%. This DIY drink came up in some googling: Jan 12, 2021 · By Marc Sexton Traditional energy gels may be convenient to purchase, but the cost can add up pretty quickly. com (which is entirely toooo much). I add one gram of electrolyte mix (purchased from Bulk. The key to any sports drink is getting the right mixture of carbohydrates, electrolytes, and water. . Gatorade is a fantastic substitute for all the complex mixes in terms of sugar and electrolytes and comes in multiple well known flavors. For 85g carb mix - 47g malto + 38g fructose +5g sodim citrate + 1 scoop GAME. Maltodextrin is a long-chain glucose that tastes less sweet than fructose and is easier to digest. A 2012 study on trained cyclists published in the journal PLoS . Low Blood Sodium “Hyponatremia occurs when the concentration of sodium in your blood is abnormally low. Its palatable without being overly sweet. Adapted from TrainerRoad’s Jonathan Lee. Drinks that include protein or branched amino acids are also commercially available. But isn't normal table sugar similar in proportions to this? Yes. 50g per hour gives 33g carbs. 32g fructose, 38g maltodextrin, 0. Accompanied by sodium citrate for electrolyte replenishment and a dash of flavor, you’ve got a very economical replacement for store bought mixes. I've had success with DIY sports drink recipe #2 from this writeup, which provides a 2:1 glucose:fructose mix. com) I also found a code for an additional discount of 25% → PROMO25 TrainerRoad DIY Sports powder carb drinks - please share your recipe Nov 13, 2022 · 👉 Boost your recovery with my free recovery nutrition guide! https://nutritiontriathlon. 280 kcal per bottle. se) and fructose (dansukker, purchased at my local grocery store). 40 grams of maltodextrin 60 grams of whatever 104g Maltodextrin 84g sugar 1. Dec 5, 2022 · You can do maltodextrin up to 60g/hour, and here is the key thing - it gets used immediately (or almost) by working muscles. #maltodextrin#triathlon Jun 24, 2024 · DIY Sports powder carb drinks - please share your recipe. May 6, 2022 · Banana contains 30gm of carbohydrates along with fibers. I typically use Powdered gatorade, also dextrose, for short rides, but it is too sweet and not enough calories for longer events. Earlier studies showed that increasing Learn how to create your own energy drink with a cheap and effective recipe. Jun 10, 2019 · Commercial sports drinks are often made with a specific blend of different types of sugar – typically a 2:1 glucose to fructose ratio, or a blend of maltodextrin and fructose. A quick search turns up many recipes for maltodextrin-based sports drinks, but few provide the background or justification to make them a compelling choice. So sugar and a tiny bit of maltodextrin. For rides lasting longer an hour or two, I prefer to fill a small, reusable, semi-rigid gel […] Sep 3, 2022 · Maltodextrin. Want to make your own sports drink? With just a few simple ingredients, you can modify and fine May 17, 2019 · I see that Tailwind's Endurance fuel is dextrose based. Then mix in the 500g of maltodextrin. I supplement the mixes with one Oct 20, 2023 · Current scientific thinking around sports drinks is to have a mix of fructose and glucose as this provides two different pathways for carbohydrate to be absorbed. 55 ppm, 0. Then sports science came along and looked at fructose. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Jul 15, 2022 · No. You should probably use a drink mix calculator and plug in the actual amount of sodium and the specific kind of carb you’re using. Lots of sports drinks just contain glucose but in general the combination of the glucose and fructose is superior for sporting performance. A very pure one, as it just contains three ingredients. 3t citric acid. ) I get nauseous when I drink GatorAid and frankly don't need the extra calories. 5 oz) pure dextrose and stir it properly. I prefer these 100ml flip-cap plastic pouches which fit in most shorts’ gel pockets. But I wanted to maintain at least 15. Drinks mix Jun 29, 2023 · Using a simple chemistry principle, you can mix your own sports drink and tailor it to your specific nutritional needs while minimizing GI distress. Mike's Mix Sports Drink provides sustained energy for your workout and replenishes electrolytes lost through sweat. Here you’ll find both. Examples include the proprietary product Carbo Gain , which is described as a pure maltodextrin product and comes in an 8 pound canister option. Asker Jeukendrup, a nutritionist for Jumbo-Visma and renowned researcher has an awesome post that explains this further that you can read here. Looking at the Skratch chocolate which contains 3. Pulling together your ingredients in bulk cuts costs and reduces waste, here are some of the best sources I’ve found for everything: Maltodextrin – 8-pounds of pure maltodextrin for about $25. About the Ingredients. Oct 9, 2023 · Maltodextrin is essentially a chain of glucose units joined together, and doesn’t taste sweet at all. I am aware that beta fuel, maurten, mix in a ratio of 2:1 malto:fructose (i. This one seems to nail Mar 19, 2022 · Here's how to make a replica of big brands sports drinks using two very cheap ingredients. As someone who exclusively uses super juice…no it’s not. step 2 - add dextrose. You must have seen it in the pockets of triathletes during the race and as the main ingredient in energy drinks. The carbs in sports drinks are not just for mid-run energy; they’re also crucial for refilling your glycogen stores post-run, aiding in recovery, especially if you won’t be eating a meal right away. Additionally, I use this same base as a gel. Jun 1, 2022 · Powdered maltodextrin does not dissolve very easily, I find the best way to make the drink is to add the powder to bottles that are 1/3 full, then shake hard, before topping up the rest of the way. Sports drink mix is prohibitively expensive. I shoot for creating single use portions per 500ml soft flask of ~50g total, of which 30g is maltodextrine, ~19g fructose, and whatever's left is salt, citric acid, and sometimes a flavouring - I quite like a pinch of ground ginger. May 26, 2021 · step 1 - use maltodextrin. Dehydration limits performance, inhibits recovery, and contributes to muscle soreness. 5g of Salt I have more or less 58g of carbs per liter. Generally I like to do just regular sugar so sucrose in my drink and and also maltodextrin usually a 100g sugar and 30g maltodextrin per bottle. I am looking to confirm the ratios of each I should mix. Jun 28, 2023 · One danger of using sugar water as a DIY sports drink is the increased potential tooth decay. 8. Jan 24, 2023 · The composition of Na, K, Ca, and Mg in sports drinks that add 6% of maltodextrin was 0. I mix about a cup of either sugar or maltodextrin with a teaspoon of LiteSalt (half KCl, half NaCl) and one flavoring packet and then use a small scoop of the mixture per water bottle. The body does a great job of self regulation. For 70g carb mix - 39g maltodextrin + 31g fructose + 5g sodium citrate (one teaspoon) + 1 scoop of GAME (sports drink, likely akin to Gatorade but unsure of this). DIY sports drinks. I do similiar and mix them into these pouches. kpsobyl uwojh ogaaxn zxcqu sejkdsd apgeu iqthb smsc wwk hlorwz