Training & Nutrition - Make your own Endurox R4 (A quick guide)

So I just did some poking around to see what is in Endurox R4, their recovery drink. Mostly sugar and whey protein. Here is the complete list.

Dextrose, Whey Protein Concentrate, Complex Carbohydrate, Fructose, Sucrose, Citric Acid, Magnesium Carbonate, Natural Flavor, Ascorbic Acid, Sodium Chloride, L-Glutamine, VItamin E Acetate, Lecithin, Monopotassium Phosphate, FD&C Red 40.

Now dextrose is dirt cheap.
2.71 for 2 pounds.
Whey protein, not that expensive, a little pricey.
Complex Carbohydrate-Well, now what does that mean? I would be willing to bet it is maltodextrin. If it is maltodextrin, 2 pounds is 6.50.
Fructose? Another sugar. 1lb for 2 dollars or so.
Sucrose-3.69 for a 3lb bag of beet sugar, which is mostly sucrose.
Magnesium Carbonate-An anticaking agent. If you really wanna put it in you can get it for 4.49
Ascorbic Acid-That's vitamin C folks!
Sodium Chloride-Salt!
L-Glutamine-An amino acid. Odds are good that it is in your whey protein, but you can purchase it seperately for as little as 3.50 in the form of supplements.
VItamin E Acetate-Vitamin E.
Lecithin-That's an emulsifier.
Monopotassium Phosphate-An adative, a mineral.

So, you are left with the question of proportions. The nutritional facts give us some indiciation. 13g of whey protein obviously, as that is the amount given. It is mostly dextrose, sucrose and fructose. If the "Complex carbohydrate" is indeed maltodextrin, it is not reported as a sugar on the nutritional label and it is likely that there is 12g of maltodextrin in the Endurox. 40g of sugars total. 2.6g of L-Glutamic Acid and
itamin C 470 mg
Calcium 100 mg
Vitamin E 400 I.U.
Magnesium 240 mg
Chloride 270 mg

Now those vitamins yield a massive daily %, but whatever.
So, in short make your own damn Endurox! It seems to work for some people, but it does appear to be by and large sugar. Any input or mistakes, let me know!

My only comment is that the quantities of ingredients that you list would make one heck of a lot of Endurox. Do you intend to give it away to your entire cycling club, support an organized century ride?

There were some excellent recipes for homemade "Gatorade" on a previous thread about a week ago. Look back a couple of pages on the training and nutrition forum.

My only comment is that the quantities of ingredients that you list would make one heck of a lot of Endurox. Do you intend to give it away to your entire cycling club, support an organized century ride?


That's the point, you pretty much can only buy the ingredients in bulk. And for the price of the bulk ingredients you could buy 1 thing of Endurox, or have enough for everyone you know that has ever looked at a bike!

If that is what you plan to do with it then go for it. Otherwise you are going to have to find some serious storage space in your kitchen cabinet.

yeah, but where do you get potassium as monopotassium phosphate?
the supermarket?

yeah, but where do you get potassium as monopotassium phosphate?
the supermarket?

Probably at the health food store or the local pharmacy.

So I just did some poking around to see what is in Endurox R4, their recovery drink. Mostly sugar and whey protein. Here is the complete list.

Dextrose, Whey Protein Concentrate, Complex Carbohydrate, Fructose, Sucrose, Citric Acid, Magnesium Carbonate, Natural Flavor, Ascorbic Acid, Sodium Chloride, L-Glutamine, VItamin E Acetate, Lecithin, Monopotassium Phosphate, FD&C Red 40.


You are missing a component not listed on the label. It's an adaptogen known as 'ciwujia'.

You can read that it is a component here:

http://www.bodybuilding.com/store/end/r4.html

and a skeptic's review exists here:

http://www.pponline.co.uk/encyc/0113.htm

.

yeah, but where do you get potassium as monopotassium phosphate?
the supermarket?

You don't have to get that complicated to get a potassium source. Get potassium chloride, a main ingredient in No-salt salt substitute. Again, look at some of the "Gatorade" recipes listed on a 1/11 thread. You might be able to increase the concentrations of one of these recipes to convert it from "Gatorade" to "Endurox". It may take some experimentation to get it exactly right.

Yes. Such things work. Fifteen years ago I mixed to taste diet Nestles' qwik (well it was free) with cold soluble malto-dextrin for my own energy drink, Took 4 hours off of my best time in my next double century. If I was doing RAAM I might worry about the fancy formulas. I eat well enough most of the time that a couple of hundred miles of MD and qwik is safe. Now in hot weather it may be different.

does anyone just mix gatoraide w/ whey protien in the correct ratios? cause thats what I do. doesnt taste too bad either...like a lemon smoothie.

does anyone just mix gatoraide w/ whey protien in the correct ratios? cause thats what I do. doesnt taste too bad either...like a lemon smoothie.

Exactamundo! I just take Gatorade powder and vanilla whey powder and a teaspoon of extra glutamine and there you go. With all the different flavors of powdered Gatorade the possibilities are many. And unless you get some bogus whey, it's going to taste pretty good, and everything can be purchased very regularly at regular stores. Enjoy.