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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 11-03-09, 04:26 PM   #1
5kdad
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Home Made Electrolyte Drink

On the Dr Oz show this week, a guest named Bob Harper suggested the following electrolyte mix to add to your water bottle. It certainly doesn't taste like Gatoraid, but is free of sugar or artificial sweeteners.


1/2 Tsp Baking Soda
2 Tblspn Agave Nectar (available at health food store)
1/2 Tblspn Sea Salt.
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Old 11-03-09, 04:44 PM   #2
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It certainly doesn't taste like Gatoraid...
So what does it taste like?
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Old 11-03-09, 04:57 PM   #3
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So what does it taste like?
A salty drink that's slightly sweet.
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Old 11-03-09, 05:00 PM   #4
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I guess I'll stick to GatorAde, PowerAde, Hammer Gel, and Carb Boom for now.
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Old 11-03-09, 07:04 PM   #5
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1/2 Tblspn Sea Salt.
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A salty drink that's slightly sweet.
Isn't that about 30x the amount of Sodium found in a bottle of Gatorade? Are you sure you wrote the recipe down correctly?
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Old 11-03-09, 07:34 PM   #6
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http://www.roadcycler.com/2006/08/sc...-sports-drink/



check this out if you want a cheaper alternative to Gatorade. i use recipe 2 when i go on long rides. very nice.. and full of electrolytes
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Old 11-03-09, 07:49 PM   #7
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Those all look much more reasonable than the one in the OP (which looks like it has way too much salt).

I use something similar to those in the link above, but using a cup of powdered lemonade and a tsp of Lite Salt. Then I use a small scoop per water bottle - it's much more dilute than Gatorade but about the same mix of sugar vs. sodium and potassium.
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Old 11-03-09, 08:47 PM   #8
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That is a crap load of salt if it's for one bottle. And agave nectar is almost pure sugar, although more fructose than other types.

I make my sports drinks, but for a typical cycling bottle (the larger type that have the second hump up high) I use about 30g of maltodextrin, a couple 1/2g of sea salt and a 1/2g of "sodium free salt" (potassium). That gets dissolved in about 4/5 water and 1/5 Vitamin water for a little flavor. I make it up in a gallon jug so I have it for a while. It works out to a little over 100 calories per bottle.
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Old 11-03-09, 09:05 PM   #9
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Isn't that about 30x the amount of Sodium found in a bottle of Gatorade? Are you sure you wrote the recipe down correctly?
That's what I wrote down, and also what another listener posted on his facebook. I did post and asked if that was correct.
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Old 11-04-09, 09:55 PM   #10
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You can get salts/electrolytes at homebrew stores a lot cheaper than the "electrolyte" mixes they sell at bike stores. You can also buy electrolye tablets.

While I question whether the average cyclist riding in the fall or winter loses enough electrolytes to require supplementation, here's a good article:

http://www.runnersweb.com/running/rw...ctrolytes.html

And why the double shot of sodium in the recipe? Where is potassium, calcium, and magnesium?

And what's wrong with sugar after a workout? Carbs should be consumed after a workout to replace glycogen and reduce catabolism of muscle. Protein within an hour is good too.

And don't forget anti-oxidants after exercise and every meal.

I drink this after a ride to get all three (protein, carbs, anti-oxidants).

As far as just electrolytes, Smart Water is pretty good if you can get it on sale.

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On the Dr Oz show this week, a guest named Bob Harper suggested the following electrolyte mix to add to your water bottle. It certainly doesn't taste like Gatoraid, but is free of sugar or artificial sweeteners.


1/2 Tsp Baking Soda
2 Tblspn Agave Nectar (available at health food store)
1/2 Tblspn Sea Salt.
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Old 11-05-09, 01:00 AM   #11
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Aside from marathon efforts in the heat, carbs are going to do more for your performance than electrloytes will.

Part of what's important about sports drinks is the flavor. Regardless of what cyclists drink, we almost never drink enough. Studies have shown that exercisers drinking sports drinks drink more than those drinking plain water. Ah, sugar.

Drink something that tastes good to you.
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Old 11-05-09, 06:27 AM   #12
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aside from marathon efforts in the heat, carbs are going to do more for your performance than electrloytes will.

Part of what's important about sports drinks is the flavor. Regardless of what cyclists drink, we almost never drink enough. Studies have shown that exercisers drinking sports drinks drink more than those drinking plain water. Ah, sugar.

Drink something that tastes good to you.
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