Training & Nutrition - home made sports drink

What can I whip up in my kitchen that will have the same effect as gatorade/propel - etc etc. I rode today with a mixture of water and OJ. It seemed to be tasty - but what else am I missing? and how can I add this to my drink?

GG

I sometimes make this, which has the same sodium, potassium and carbohydrate as Gatorade:

1 cup granulated sugar.
1 teaspoon salt.
1 teaspoon Morton's Lite Salt (1/2 sodium chloride and 1/2 potassium chloride)

Use 1 tablespoon for each 8 ounces of water.

Here's a recipe for homemade sports drink from the www.roadbikerider.com web site:

"You won't believe how close this sports drink recipe is to a commercial product. It has 110 mg of sodium and 38 mg of potassium per 8-oz. serving. Cost is only about 30 cents per half gallon. Compare that to $3 for Gatorade! You can adjust the sweetness to taste. -- John R.

1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts (I like "Lemon Ice" for the flavor, and the fact it mixes "white" instead of some weird color in my water bottle)
8 tablespoons sugar
3/8 teaspoon of salt
1/8 teaspoon salt substitute that contains potassium chloride
2 quarts of water"

There's also a bunch of drink/gel info here: http://www.cptips.com/hmdesnk.htm

If you're going on rides that are long, hot, or hilly, and worried about cramping, you can try adding a bit more sodium (1/2 tsp for 2 qts of mix), more potassium (1/2 tsp), magnesium citrate (1/2 tsp), calcium citrate (1/4 tsp), and ascorbic acid (aka, Vitamin C, 1/8 tsp).

[QUOTE=SSP]
1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts (I like "Lemon Ice" for the flavor, and the fact it mixes "white" instead of some weird color in my water bottle)
8 tablespoons sugar
3/8 teaspoon of salt
1/8 teaspoon salt substitute that contains potassium chloride
2 quarts of water"
QUOTE]


I tried - this - too salty for my taste. I added more sugar and more water.

Yesterday, when I came home from my ride I put a half a banana in the blender with two frozen strawberries, a couple of ice cubes, about 2-3 oz. of water and the same amount of fat free milk. Whipped that up and drank it. It might not be as good as the stuff other folks have posted with the salt, but it did hit the spot!

[QUOTE=SSP]
1 packet any flavor of unsweetened Kool-Aid or similar product for making 2 quarts (I like "Lemon Ice" for the flavor, and the fact it mixes "white" instead of some weird color in my water bottle)
8 tablespoons sugar
3/8 teaspoon of salt
1/8 teaspoon salt substitute that contains potassium chloride
2 quarts of water"
QUOTE]


I tried - this - too salty for my taste. I added more sugar and more water.


I make it without the salt, and 3/4 teaspoon Morton Lite Salt. Much easier to drink, and works nicely.

I add about 5 grams of protein powder to Gatorade to simulate Accelerade at about 1/3 the cost. Adding protein powder to the home made suggestions in this thread would be even cheaper. I am happy just saving the difference between Gatorade Powder and Accelerade.