Training & Nutrition - Home made sports drink

Another (local) bike forum that I'm on had this post:

Commercial electrolyte replacement drinks are generally too high in sugar to be ideal, although if drunk while engaging in strenuous physical activity the sugar may be appropriate. What you're principally looking for is something that will provide both sodium and potassium; the sugar aids in absorption. A standard recipe is:

Electrolyte Drinks

1/4 tsp salt
1/4 tsp baking soda (sodium bicarbonate)
1/2 cup orange juice OR 1/2 mashed banana (these provide potassium)
2 Tbsp sugar OR 1 1/2 Tbsp honey
1 liter water
lemon juice to taste (if desired--just for flavor)

I find that this is unpleasantly sweet, hence the lemon juice.
If you don't have baking soda, you can use 1/2 tsp salt.
Another version of this would double the amount of salt, baking soda, and orange juice/banana; the most recent studies in childhood diarrhea (which use potassium chloride in place of the orange/banana) show that the more dilute version gives better results.
I was suppressed - this recipe calls for 2 tbls of sugar. That sounds like a lot but the author claims this is less than the commercial products.

What do you think?

Seems a little sodium-heavy. Especially relative to the potassium (OJ & bananas don't have anywhere near what the salt and soda are adding).

But if you think that's a lot of sugar, check this out... Joe Friel of Cyclists Training Bible fame recommends a glass of milk with 5 tablespoons of sugar as a homemade recovery beverage (a la Endurox R4).

As generally cyclists are concerned with replacing electrolytes during or immediately after intense exercise I don't really understand the context of his statement as these are the times sugar intake can be tolerated further the ideal formula is going to vary with the situation. If he is talking about during lower intensity activity I guess that makes some sense assuming the math is correct which I haven't done either but still you would need some kind of calories for fuel be it sugar,fat or heaven forbid protein.Sounds like he is basing his formula on studies of optimal absorption of just electrolytes by non-exercising individuals but it is interesting nonetheless as I like to devise my own formulas as well.Plus I agree with roadbuzz it sounds a little light on the potassium.

have you tried "sugar Cane Juice" that is being sold in Chinatown , that is a good substitute for Sport Drinks

have you tried "sugar Cane Juice

Never heard of it. But I’m trying not to have more sugar than necessary.

Here’s my situation with sports drinks:

I’m not a racer but I do go pretty hard (for me) and I’ve found that sports drinks help prevent leg cramps after my bigger rides. Thing is, I usually try to limit my processed sugar as it gave me “migraine” headaches in years past (couch potato days). I haven’t had any trouble with the Power Aid or Gatoraid but I was wandering about it.

I was checking the labels of sports drinks vs. fruit juices. Power Aid has 30mg Potassium per 8 oz. Unsweetened berry juice has 580mg of potassium. That’s quite a difference. That got me thinking:

On a bike ride where I’m pushing myself for 3+ hours, what nutrients do I need and in what proportions?

What kind of sugar is the best ?

What combination or complex and simple carbs is right?

How much potassium is good?

I’ve read some nutrition articles and they get so technical, my eyes glaze over. I don’t want to understand all the chemical and biological stuff. I just want to get other people’s knowledgeable opinions on the right combinations and proportions of nutrients and give that a try.

IMO on endurance type rides too many people rely too heavily on sugar for energy and I suggest you try more healthy fat and unrefined carbs in the mix on the ride for energy .I use dried apricots(very high in potassium)along with salted pistacios and dried coconut.Any nuts high in unsaturated fats work good as an energy source and fats such as coconut oil or MCT oil (both high in medium chain triclycerites)work particularly well for use as fuel. The idea is to train your body to burn fat its preferred fuel for low/moderate paced activity and consuming fat for fuel as well as enough carbs in unrefined state too avoid depleting them helps in this goal .Also immediately after a long ride is the best time to consume a high sugar sports drink (if you chose to )because there is a window of opportunity where the body will preferentially shuttle the sugar to the muscles to restore depleted glycogen energy levels and not wreak havoc on insulin levels.Post ride I prefer a mix of protein,complex and simple carbs plus some fat as well as you are generally depleted of many nutrients at that time and in recovery mode.Enough complex carbs should also be consumed in advance of the ride to insure muscle glycogen stores begin topped up however remember overdoing it will lead to bodyfat not muscle energy storage.

or how about coconut milk, that is also a good substitute drink, as for sugar cane Juice, this one is being sold out ther in the chinatown area

Keep in mind the coconut milk is mostly fat but in a form (MCT)that is good for endurance energy.Coconut water is what would more likely substitute for a sports drink or better yet the juice from young coconuts like Dwagenheim,Mike and I found at an open air market entering Naples Fl. on our Fl. tour last summer(it makes me thirsty just thinking about this luckily I have two whole coconuts in my refrigerator lol).

i make my own. i take gatorade powder and add water...or 1/2 coke and 1/2 water.

2 Tbl spoons per liter is not a lot of sugar as compaired to much of the cr@p that is being sold as "sports drink". Staying away from simple sugars is always a good idea. But why would anyone want to use anything but Cytomax?

why would anyone want to use anything but Cytomax?

Because I know nothing abot Cytomax. Why don't you tell me about it. :D

MikeR,

Here is the link to cytomax, its another sports drink only
with some science behind it. The only negative I have
to say about cytomax is that the peach flavour is sweet
enough to gag a maggot.
The other flavours are quite palatable.
Cytomax (http://www.cytosport.com/products/cytomax.html)
Marty

Originally posted by MikeR
On a bike ride where I’m pushing myself for 3+ hours, what nutrients do I need and in what proportions?
I also use Cytomax, but Powerade and Gatorade are okay and readily available (Of the two, I prefer Powerade... more potassium). Frankly, the most important ingredient is easy calories!

I've heard that if you're pushing yourself, your digestive system can only process about 300 calories/hour. Which roughly comes close to a an energy snack (gel, nutrigrain, fig bars, dried apricots, whatever) every hour and gulps of an energy every 15 minutes. Eating more doesn't help.

Ya know, lotek hit the nail right on the head. One of the biggest factors with a sports drink is that it has to be drinkable. All the science in the world ain't gonna help you if you don't like the taste. I prefer the Tropical Fruit flavor and buy it in the 4 1/2 pound cans. The cost is about $0.45 per serving.

I call Cytomax my anti-bonk. I first learned about cytomax from Ultra-marathon runners (trail races of 100 miles in length done in less than 30 hrs for most). Anyway, ultrathon runners have major problems with staying hydrated. Dehydration is such a problem that the runners are weighed pre-race and are re-weighed at each check point. Excessive weight loss during the run is attributed to dehydration and you are pulled from the race. (not something you want to have happen after you've run 70 or 80 miles). Ultrathoners push so hard that once they start getting dehydrated they can't drink enough to catch up. Look around, see what other endurance race guys use, I'm sure at least some of them will be using Cytomax.

I just noticed that Roadbuzz came in with some good info on general endurance nutrition while I was composing my reply regarding Cytomax I'd like to comment on. I hope it isn't rude to add an additional post on to my last.

It is apparently true that your body can only process a limited number of calories over a given amount of time, so you need to choose your calories carefully. I use Cytomax mostly for rehydration and electrolite replacement. For fuel I use Hammer Gel and Sustained Energy (a drink that supplies 350 cal per serving) Go to www.hammernutrition.com for more than you ever wanted to know about endurance nutrition.

Lost Coyote.
I also use Hammer Gel.
Have a friend who cramped and seized something terrible
at Hotter Than Hell 2 years ago. Wrote to Hammer (or
was referred to them) and started using their E-caps
(is that the name?) and last year rode the same ride
(in 104+ degree heat) without cramping.
I'm impressed. FWIW he is an experienced rider and
it isn't a question of being fitter last year vs 2 years ago.

Marty

The Hammer Nutrition guys have a line of supplements under the E-Caps name. There is a specific a product called Endurance Caps (E-Caps), however what you buddy probably used was their product Endurolytes. Endurolytes are a blend of Sodium, Calcium, Magnesium, Vit. B6 and Maganese. I use them when I'm going out for 3 to 4 hrs +. I've been told that cramping can come as much from dehydration as from low electrolytes. The last time I had cramping problems was about 80 miles into a century and actually it was a cool day. I guess I didn't think about drinking as much as I should of because it was cool. Since then, I have concentrated more on hydration and included Endurolytes with great results.

MikeR, don't let the Cytomax and Hammer sites scare you off with all the technical stuff, both are really good. Although I love many of the Hammer products, I think they may be a "bit over the top" when it comes to supplements.