{"id":66743,"date":"2024-07-17T12:56:00","date_gmt":"2024-07-17T10:56:00","guid":{"rendered":"http:\/\/5174a929-fb4b-44be-89e1-bbd287adc6d0"},"modified":"2024-07-17T13:25:30","modified_gmt":"2024-07-17T11:25:30","slug":"how-to-make-an-energy-drink-cheap-and-effective-recipes-for-a-homemade-sports-drink","status":"publish","type":"rss_feed","link":"https:\/\/c01.purpledshub.com\/cyclingplus\/rss_feed\/how-to-make-an-energy-drink-cheap-and-effective-recipes-for-a-homemade-sports-drink\/","title":{"rendered":"How to make an energy drink | Cheap and effective recipes for a homemade sports drink"},"content":{"rendered":"

Save cash with homemade sports hydration <\/p>

By Jack Evans\n <\/p>

Published: Wednesday, 17 July 2024 at 10:56 AM<\/p>

\n\n

Making your own energy drink can save you money while contributing to your fluid and energy requirements.<\/p>

You can also employ the simple recipes we set out below in the middle of a ride, using ingredients you\u2019ll usually find in a cafe, for example.\u00a0<\/p>

We don\u2019t pretend a homemade energy drink is superior to commercially available energy drinks that are scientifically developed to optimise water and carb absorption.\u00a0<\/p>

However, when you can\u2019t carry enough energy drink powder with you while audaxing<\/a>, bikepacking<\/a> or touring<\/a>, these recipes will serve you nearly as well.\u00a0<\/p>

We\u2019ve asked Will Girling, nutritionist at EF Education-EasyPost, and Dr Nidia Rodriguez-Sanchez, who holds a PhD in Hydration Physiology, for their recommendations.\u00a0<\/p>

Girling supplies a hydration drink recipe containing some energy, while Dr Rodriguez-Sanchez suggests a higher-carb solution that will also hydrate you well.\u00a0<\/p>

Will Girling\u2019s homemade hydration drink\u00a0<\/h2>
You’ll find what you need for an improvised energy drink at mid-ride cafe stops (vinegar and sauces are optional). – Getty<\/figcaption><\/figure>
Sitting somewhere between an electrolyte drink and an energy drink, this recipe provides about 15g of carbohydrates<\/a> and 400mg of sodium in 600ml of fluid.<\/p>
Girling says: \u201cThis homemade three per cent solution hydration drink is optimised to prioritise fluid absorption.\u201d<\/p>
Therefore, on hot days this will help you stay hydrated on your bike<\/a>.\u00a0<\/p>
His recipe is as follows:<\/p>
600ml water<\/li>
12-18g sugar or maltodextrin<\/li>
1g salt or 1 electrolyte tab (400mg sodium)<\/li>
Citrus juice to taste (optional)<\/li><\/ul>
Pour the water into a bottle and add the other ingredients. Make sure the lid is secure before shaking the bottle until the sugar and salt dissolve.\u00a0<\/p>
Dr Rodriguez-Sanchez\u2019 homemade energy drink\u00a0<\/h2>
$\"Mountain$
Stay hydrated and fuelled by topping up your bottles with plain water and carb mix during a ride. – Andy Lloyd \/ Our Media<\/figcaption><\/figure>
Dr Rodriguez-Sanchez, a lecturer in physiology and nutrition at the University of Stirling, recommends a 6 per cent solution for a homemade energy drink.\u00a0<\/p>
With 60g of sugar per litre, this hypotonic concentration remains optimal for hydration and helps meet your energy needs during exercise.\u00a0\u00a0<\/p>
\u201cThe sodium regulates the fluids in our body, plays a role in the contraction of our muscles and stimulates thirst, which helps us drink more,\u201d says Dr Rodriguez-Sanchez.<\/p>
\u201cSometimes we forget about carbohydrates, but they are really important because they feed the muscles and our brain while we are exercising.<\/p>
$\"Sugar$
Don’t miss out the sugar from a DIY energy drink. – Getty<\/figcaption><\/figure>
\u201cSo a homemade drink has to have some carbohydrates.\u201d<\/p>
The hydration expert usually recommends buying commercially available energy drinks.<\/p>
\u201cWe are sure what is contained in them,\u201d she says.\u00a0<\/p>
\u201cHowever, if you don’t have the possibility to get one, something homemade is a good alternative.\u201d<\/p>
A typical cycling water bottle<\/a> is 500ml, so we\u2019ve halved the recommended quantities for simplicity.\u00a0<\/p>
500ml water<\/li>
30g of cane sugar<\/li>
Quarter of a teaspoon of salt, roughly 1.5g (580mg sodium)<\/li>
Your choice of flavouring<\/li><\/ul>
Fill your bottle with water then add the sugar, salt and flavouring, if desired.\u00a0<\/p>
With the lid firmly on, shake the contents until the sugar and salt dissolve.\u00a0<\/p>
How to make higher-carb energy drinks\u00a0<\/h2>
$\"Back$
The contents of higher-carb energy powders are more complicated, but you can make your own. – Steve Sayers<\/figcaption><\/figure>
To increase the carbohydrate concentration of your own energy drinks, you should use different types of sugar \u2013 your gut can only absorb 60g of a single sugar source in an hour.\u00a0<\/p>
This is why the best energy drinks<\/a> contain multiple transportable carbohydrates, such as glucose and fructose in a 2:1 or 1:0.8 ratio.\u00a0<\/p>
By bulk buying maltodextrin (a form of long-chain glucose) and fructose, you could prepare your own high-carb mix by following either of the recommended ratios.\u00a0<\/p>
A 2.5kg bag of maltodextrin retails for \u00a39.99 \/ $13 and the same quantity of fructose costs \u00a313 \/ $19. A serving of a medium-strength energy powder costs about \u00a31 \/ $1.30 and a dose of a higher-strength powder can be \u00a33 \/ $3.50.\u00a0<\/p>
$\"Soylent$
Bulk bags of maltodextrin (a key ingredient of carb drinks) are easy to find online and in health shops. – Josh Edelson\/AFP via Getty Images<\/figcaption><\/figure>
Therefore, making your own energy drinks can save you lots of cash.\u00a0<\/p>
You will need the space and time to concoct your own mixture \u2013 the effort won\u2019t be worth it for everyone.\u00a0<\/p>
For this reason, Dr Rodriguez-Sanchez generally recommends buying energy drink powders.<\/p>
\u201cBecause we will know the amount of electrolytes and carbohydrates contained per portion, it’s easier than making your own,\u201d she says.\u00a0<\/p>
$\"Styrkr$
Energy drink manufacturers make it easy for you to work out how many carbs you’re consuming. – Steve Sayers \/ Our Media<\/figcaption><\/figure>
But to make 600g of your own carb mix in a 2:1 ratio, combine 400g of maltodextrin and 200g of fructose.<\/p>
For a 1:0.8 ratio, combine 300g of maltodextrin with 240g of fructose to make 540g of homemade energy drink powder.\u00a0<\/p>
Strong cycling energy drinks are often unflavoured because the high sugar content makes them very sweet. But you could flavour yours with citrus, for example.\u00a0<\/p> <\/body><\/html>\n
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