Screw Gatorade, Make Your Own Sports Drink
16 August 2006
By Tyler Cooper
24 Comments
14,659 Views
Most of you probably already know the importance of drinking a sports drink after a long ride. It is very important to restore those electrolytes and carbohydrates that your body desires after a good workout. The only problem is, if you enjoy a long daily ride, name brand sports drinks can get rather expensive. Here is a list of sports drink recipes you can make on your own.
Recipe 1
- 1 can orange juice
- 2 tablespoons lemon juice
- 1 tablespoon lime juice
- 3/4 teaspoon salt
- water
Recipe 2
- 1/2 cup honey
- 1/2 teaspoon lite salt
- 1/4 cup lemon juice
- water
Recipe 3
- 10 tbs. sugar (5/8 cups or 120 grams)
- .75 tsp Morton Lite salt (4.2 grams)
- 1 package of Coolaid mix for flavor
- Water to make 2 liters
As you can see, making your own version of Gatorade is pretty easy. The ingredients are mostly items that you already have around the house, making these recipes a very cheap alternative to expensive sports drinks.
Sweet recipes. I had the stuff to make the second one and it actually tasted a ton better than I thought it would.
Yep, Recipe 2 is great. I made it with organic honey, lemon juice, filtered water and sea salt. Works a treat!
Yeah, they look great but they lack a very important ingredient, Potassium. I wonder how hard it is to get food grade Potassium Chloride? I gues I need to do more research.
Found it.
To get Potassium ad 1/8 tsp KCl (sold as Nu-Salt.) Perhaps “lite salt” is the same? If so, sorry.
NO .
YOU NEED two pinches of lettuce, 3 tea spoons of WHEATABIX , 4 SAUSEGES , and one bubble bee in short pants !!!!!
YUM , thats FOOOOOL FUEL!!
Thanks Watkins for that research
Re: Make your own drinks. Orange juice is naturally high is potassium. Recipe #1 has plenty of potassium in it.
Re: Post recovery drinks
One of the follow-up stories on the 2008 Olympics was on the post recovery drinks Phelps, the 11 gold metal winner, uses after his swims and workouts. He has a unique blend of carbohydrate, protein, and fat made for him. NBC said this unique combination is closely matched with “prepared 1% chocolate milk”. I looked up the contents on a government nutritional web site. 1% chocolate milk contains sodium and potassium equal to that of the majority of sports drinks.
Re: Orange Juice
Prepared orange juice contains no less than 400 mg. potassium per 8 onces. It contains very little sodium (5 mg).
Bear Claws, we all thank you for the great tips!
[...] part one of our hatefest with Gatorade, we show you how to ditch Gatorade by making your own variety. Now, [...]
omg! 10tbs of sugar! ur gana be like AHHH!!!!! runing around the field freaking out!
@Bear Claws: It’s becoming more and more commonly known around running/biking/swimming circles that chocolate milk is easily one of the best post-workout drinks there is. It seems to me that a lot of people _know_ it, but still opt for brand name protein shakes and enhanced waters. Seems kind of silly.
@halofanjg: a lot of research has been done in the last couple years to disprove the sugar-high. If parents just got on board and stopped telling their kids “not to much candy you’ll run around freaking out,” the kids wouldn’t even have an excuse to go wild. It’s really just a matter of people do what their told not to do.
Most excellent, thanks for the tips I’ve used similar recipes before and these seem to be better, keep on rollin’ anyhow.
Are the first two recipes for two liters as well?
to make an awsome sports drink heres wat u do: start with OJ, and then add a pinch of salt, baking soda, and sugar, then if its to sweet dilute the mixture a bit, you caoul also add mashed bananas
Very helpful info. Thank you. I go through a lot of Gatorade and it’s equivalent. This will ease my pocketbook.
Sandy B.
i’ll definitely try this
Awesome recipes! I think I’ll stick to chocolate milk though.
how much is 1 can orange juice? 250 ml or?
Honey & lemon juice both contain potassium.
How much is 1 can of orange juice?
Salt added should be raw mineral, table salt is devoid of the nutrience that make it worthwhile
Just one piece of advice, from someone with a great deal of knowledge in this area. If your looking to produce a glucose-electrolyte solution (sports drink) to use during exercise, don’t use fruit juices as your base. They contain fructose, which the body doesn’t use as well as other combinations (found in sports drinks), or table sugar. There is also some evidence suggesting that juice interferes with fluid absorption during exercise. It’s better to stick to fruit juice based beverages an hour after exercise. A very helpful book for both athletes and strength trainers is Power Eating by Dr. Susan Kleiner, third Edition.
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