How to Make Homemade Sports Drink with Carbs and Electrolytes
Вставка
- Опубліковано 16 лип 2024
- // Questions/Topics Covered In This Episode:
00:00 - Intro
01:39 - Are Glucose vs. dextrose the same thing?
03:34 - Maltodextrin as a carbohydrate source for sports drinks
04:13 - Glucose + Fructose for increased rate of absorption
04:43 - Kristen Arnold's simple, inexpensive, and effective sports drink recipe
08:12 - Brand name sports drink examples
08:49 - Making your own high carbohydrate sports drink
// RESOURCES
- Episode 192: Do Regular Cyclists Benefit From Super High Carbohydrate Intakes? • Do Regular Cyclists Be...
- Slow vs Fast Carbs: www.mysportscience.com/post/s...
- Ratios of sugar combinations in sport drinks: journals.physiology.org/doi/f...
- Never Second 2:1 ratio from Asker Jeukendrup triathlontrainingacademy.com/...
- SuperHigh Carb: www.skratchlabs.com/blogs/sci...
- Beta Fuel: www.scienceinsport.com/sports...
- Glucose vs Fructose vs Sucrose: zoe.com/learn/sucrose-vs-gluc...
- Kristen Arnold: sportsnutritionforwomen.com/
// HOST
Adam Pulford has been a CTS Coach for more than 14 years and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.
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To breakdown sucrose, you need amylase. Some with maltodextrin (another amylase) only glucose (mono) goes straight in. Maybe the maltodexrin amylase is more abundant..salvilary amyalse requires you to chew. That is why I chew my gels. Can't chew Mautens.
I want to find a recipe to yield like 8lbs of mix. I've done it already with bulk Maltodextrin and Crystalline Pure Fructose--easy to get .5 or .8 to 1 F to M ratio there but how much salts? I just cut it with Gatorade powder for color/tase/electrolytes now, but it's not perfect.
I’ve bought Formula369 that’s relatively cheap compared and no more guessing. IMHO…..
Honey?🏊🏋♂️🦊
1 part glucose and one part sucrose (table sugar) is 3: 1 glucose-sucrose not 4:1
So the recipe is just maple syrup? I thought it was half glucose and half fructose? What happened to the ratio 4:1 or at most 2:1 glucose to fructose? I find this topic to be way too confusing for what it is…
The main components of Kristen's simple sports drink are maple syrup and table salt. Sucrose is the primary sugar in maple syrup, and it is 50% glucose and 50% fructose, so you're getting the benefit of consuming more than one monosaccharide source (they are absorbed with different transporters in the gut, which increases rate of absorption and the total amount of CHO you can absorb per hour).
The recipe written out is:
(makes two, 16-oz bottles)
- 32oz Water
- ¼ tsp table salt
- 4 tbsp Maple Syrup
- Flavor of choice (1 oz fruit juice, a squeeze of lime juice, a few drops of peppermint oil… experiment with your favorite flavors!)
Nutrition Facts: (per 16oz)
Calories: ~104kcal
Carbs: 27g
Fat: 0g
Protein: 0g
Sodium: 308mg
I understand some prefer a 3.1 mix. This is easy if you add sucrose in equal parts to dextrose which latter is readily and cheaply available online one option is Amazon where bulk sells.
This part was confusing. She said she recommends 4:1 verbally... then maybe 2:1 for some athletes. But then isn't recipe basically a 1:1 glucose/fructose? Isn't that the same ratio as just doing table sugar? I've been just doing table sugar with sodium citrate and some lime juice for flavoring. Overall has worked well for training rides and things. It sounds like I could be adding some additional glucose (or malodextrin?) to lower the ratio of fructose.
It's time to shave that head buddy.