Home made energy/electrolyte drink

mac_man

Been suffering from major cramping problems last few long(ish) rides out, averaging 20-30 miles. I thought I took plenty of fluids in last time... 1 pint before the ride and 2 litres during the day. Yet I got bad cramps half way through.

It seems to come on with severe muscle fatigue, on climbs when both thighs just cramp up.

Would more than just plain water help? Being a tightwad I'm not keen on splashing out fortunes on gels and the like. So does anyone make their own 'electrolyte' drink? I've been told that just adding a pinch of salt to a watered down fresh orange juice would do the job... anyone got any better suggestions?

Also... any good exercises for improving leg strength?

.blitz

mac man wrote:

I thought I took plenty of fluids in last time... 1 pint before the ride and 2 litres during the day.

You may know that it's important to sip rather than drink this amount. If you drink it all in one go it simply sloshes around in your digestive system and does very little in terms of hydration.

Energy drink:
http://www.myprotein.co.uk

maltodextrin (1kg bag)
fructose (250g bag)
Whey protein (unflavoured, 1kg)
Electrolyte

Some digital kitchen scales.

2 recipes:
High calorie:
40g maltodextrin, 10g whey protein, tiny amount of electrolyte (tip of a teaspoon, less than you'd put on your chips) per litre.

Low calorie:
10g maltodextrin, 5g fructose, same electrolyte, per litre.

Add orange squash etc to taste. It can give some people stomach cramps, if it does dilute it by 10% each ride untill they stop.

mac_man

thanks... that's great!

raldat

I use juice and a pinch of salt. I like a red berry concentrate I can buy in Denmark where I live, but I doubt that is of use to you. The concentrate is good cause I can make it up sweet, but the taste is easy on my stomach and it is not acidic like orange juice.

I use water for short rides less than an hour such as my daily commutes, that concoction above if I am on my regular weekend 2 hour ride. I use gel packs and commercial electrolyte tabs for racing. Seems to work for me and no cramps since this regime.

mac_man

Would something like this work:
http://www.myprotein.com/sports-nutriti ... tAodM1kAmQ

These plus plain water - 1 tablet per hour of exercise plus 500ml water. Waterwise that sounds about right (I think) 2 litres for a 4 hour ride say. And energy bars and other carbs for energy.

.blitz

mac man wrote:

Would something like this work:
http://www.myprotein.com/sports-nutriti ... tAodM1kAmQ

Yup as an electrolyte drink that should be fine. You might want to try it first with 750ml water people react in different ways to this sort of thing. I find High 5s electrolyte tablets are quite effective when its properly hot - the caffeinated ones even more so - but the recommended mix is too sickly for me especially after drinking 2-3l of the stuff.

mac_man

.blitz wrote:

mac man wrote:

Would something like this work:
http://www.myprotein.com/sports-nutriti ... tAodM1kAmQ

Yup as an electrolyte drink that should be fine. You might want to try it first with 750ml water people react in different ways to this sort of thing. I find High 5s electrolyte tablets are quite effective when its properly hot - the caffeinated ones even more so - but the recommended mix is too sickly for me especially after drinking 2-3l of the stuff.

Cheers... I think these are more like pills rather than soluble tabs. Will have a look at other ones you mentioned though.

mudsucker

I use this stuff, seems to work pretty well http://eletewater.co.uk/. Just add to squash and job done

mmacavity

http://www.youtube.com/watch?v=W_Ab-PUSiOg

http://www.youtube.com/watch?v=POdzasJklxw

http://www.youtube.com/watch?v=Ig0yfgenXC8

njee20

I use Elete water, added to High 5 when racing, works well.

mmacavity

http://www.nhs.uk/Conditions/legcrampsu ... tment.aspx

lucilledonaldson

Its look like your body needs more simple sugar. I agree, dextrose is a good suggestion.

ali4390

I use sugar and salt in water - cannot remember the quantities but will post later when I can double check.

This was recommended to me by an ex fireman, as it's the drink they give to firemen who have been tackling a fire to rehydrate them (apparently).