The Best DIY Sports Drink You Can Make
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Published 2022-11-13
nutritiontriathlon.com/recovery-nutrition
The Best DIY Sports Drink
If you're looking to make your own sports nutrition then you're in luck. In this video we go through how to make your own energy energy drink, and it's so cheap and easy! So if you're looking for sports nutrition on a budget, this should help you out. Products like SIS Beta Fuel and Maurten hydrogel mixed cost a lot of money!
A DIY Energy Drink like this is easy to make with basic ingredients - sugar, salt, water and some squash. This DIY sports nutrition is great for anyone doing sport, but including people who do triathlons or marathons. A drink like this could easily be used as nutrition for an ironman triathlon, as well as nutrition during a marathon. However, you would need to test it properly first to make sure that you tolerate it ok.
This contains sodium, so electrolytes, and fructose, which is a sugar composed of glucose and fructose. Overall this is an awesome sports drink that you can make yourself, and it's a very easy cheap sports drink.
If you use things like science in sport beta fuel, Maurten 320 mix or other similar sports products, you should consider using this.
So whether you're a runner or triathlete after some nutrition tips, this video should get you there!
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00:00 How you can make your own sports drink
01:30 Practical example
03:05 Carbohydrate and sodium guidance
04:00 Can you use this for endurance races?
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Hi! I'm James. I'm a Sport and Exercise Nutritionist and I make videos on nutrition to give people simple, clear and easy to use information on a range of subjects. I focus on triathlon and how triathletes can use nutrition to help properly fuel their training and racing.
In my day job I work as an Advanced Clinical Practitioner in General Practice, or Family Medicine for those of you not in the UK, and work in a busy NHS GP practice. I'm a Specialist Paramedic by background and have full independent medicine prescribing rights.
Advanced Clinical Practitioner in Family Medicine, BSc, PGCert
Registered sport and exercise Nutritionist (SENr)
Advanced Diploma of Nutrition, MSc Sport and Exercise Nutrition
Nutrition Consultant for Hurry The Food Up
Great Britain Age Group Triathlete
Qualified L2 British Triathlon Coach
I am not affiliated or sponsored by any brands, companies or products that I mentioned or show in my videos. My aim is to make these videos free from any sort of bias!
These videos shouldn't be taken as direct, personal advice on medicine or nutrition but more for information purposes based on the latest research and evidence. Unless otherwise clearly stated, this information is more suited to adults as under 18s have different requirements and considerations. I'm happy to answer any questions you might have as an individual though!
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All Comments (21)
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2 tbl spoons sugar, 3 spoons maltodextrin, 1 spoon honey, small spoon of salt (or hidration tablet), sqused lemon juice and water . This goes in one 550ml bottle and should be good for 2h ride with two bottles of water to wash down. I go 2g3 sips on 20 minuter after first 45 min.
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Question with regards to the juice. It says no added sugar, not no sugar, so does this not change your amounts? so most prob less need for 30g of sugar
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First of all thanks for the advise you give to everybody! I have to say, as somebody who works in triathlon and endurance sports with athletes… I really like the way you answered all comments in a positive, polite and educated way. The more people like you we found on the Net… the more useful would be. Keep it up! Thanks!
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I remember Graham Obree extolling the virtues of whole meal bread jam sandwiches rather than gels on a similar basis - bread slower release carbs, jam 85% sugar so fast release
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I don’t even use the juice. Just salt, organic cane sugar and water is all I need. Excellent performance and tastes good too!
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I like it. Simple, straightforward, easy to remember.
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Very helpful, thanks!
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awsome! thanks
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Excellent advice
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Basically a watered down Orangeade with a dash of salt. Cool!
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excellent! I like these kind of hacks!
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I do something similar except I skip the sugar because of diabetes. Just lemon juice, 1/4 teaspoon salt and water.
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Thanks for that clip!!!!!!
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James amazing person
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Combination of two sugars is superior as long as it’s in 2:1 ratio for glucose to fructose. 60g maltodextrin and 30g fructose does a far better job and it’s a lot healthier for your teeth. Both are available as powder and in bulk.
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I've been making my own for a long time now. I use less processed sugar, sea salt, and MEO water flavoring. It tastes great. Typically sports drinks are about $50 for 30 servings and that's way to expensive for me to spend every 2 or 3 weeks.
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Thanks, this is very informative. I’m currently on vacation in Florida from Norway and was thinking I should try this out. Would you ad some more salt to the recipe as it’s very warm her and I sweating a lot🥵😅
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Thanks for this. I knew these ingredients were the only real things in sports drinks, but I've had the ammounts way off (too much salt, not enough sugar).
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Thank you for the helpful advice. During the UK summer, I spend a lot of time playing golf. I frequently experience fatigue due to the heat and I’m contemplating purchasing an electrolyte drink, but they tend to be quite pricey. Do you think your recipe could be a suitable alternative? Cheers in advance.
