DIY sports drink

rob39

Anyone make their own sports drink for riding and post ride??? Recipe??

webboo

Post ride recovery drink milk with chocolate powder in it.

diy

How long are you riding?

I've pretty much gone to squash now for anything under 4 hours. For the longer rides, I use anything with lots of caffeine electrolytes etc which isn't easy to make.
Post ride a bit of protein - plenty of high protein fruit. But if you are only riding a couple of hours and don't have BF% in the low teens,, then just let your body do what it needs with what it has stored.

mrah

This works for me.
https://m.youtube.com/watch?v=KSAa_r3V6 ... v1LPeV96Kw
Post ride a pint of milk, one banana and a big spoon of cocoa powder..mix together with electric blender thing. Works a treat.

rob39

At the moment its 2hr rides but training for riding stage 1 of the tour of Britain on 24th August 100 mile. Made up a bikeradar mix of 1 litre of warm water, 60g sugar, 1/2 tsp salt and some no added sugar fruit juice to make it taste better. Seemed to do the trick, but 60g sugar??? is that good for you??

http://www.bikeradar.com/gear/article/h ... ink-25744/

http://news.bbc.co.uk/sport1/hi/health_ ... 289704.stm

http://www.nhs.uk/news/2015/11November/ ... study.aspx

drlodge

Squash for shorter rides and in the winter, High5 Isotonic for longer rides and when it gets warmer. Sometimes one bottle is just water if its very hot, useful to pour over your head/face and to wipe off with a flannel.

keef66

rob39 wrote:

At the moment its 2hr rides but training for riding stage 1 of the tour of Britain on 24th August 100 mile. Made up a bikeradar mix of 1 litre of warm water, 60g sugar, 1/2 tsp salt and some no added sugar fruit juice to make it taste better. Seemed to do the trick, but 60g sugar??? is that good for you??

60g sugar is a bit less than you'd get from 2 cans of coke; if you're riding for a couple of hours at reasonable pace you'll burn many times the calories it contains. So unless losing weight is your primary goal I'd say apart from potentially damaging your teeth, it will be pretty harmless.

I tend to use just squash with a bit of salt in one bottle, and plain water in the other. Calories all come from fig rolls, bananas, jelly babies. Quite a bit of sugar in a jelly baby!

sungod

rob39 wrote:

At the moment its 2hr rides but training for riding stage 1 of the tour of Britain on 24th August 100 mile. Made up a bikeradar mix of 1 litre of warm water, 60g sugar, 1/2 tsp salt and some no added sugar fruit juice to make it taste better. Seemed to do the trick, but 60g sugar??? is that good for you??

sports drinks for energy == sugar

humans essentially run on glucose, a sugar

the problem with sugar is not that it's sugar, it's that people often eat too much and/or at the wrong rate

white granulated sugar is sucrose, this gets broken down in your digestive system into glucose and fructose, then these follow their respective metabolic pathways into your system allowing more energy to be input in a given time

tbh i avoid sports drinks on a ride unless there's absolutely no alternative (i.e. like in a hard race), either use 'real' food or gels/bars, then at least you're not faced with a claggy sweet taste every sip for hours on end

photonic69

rob39 wrote:

......... but 60g sugar??? is that good for you??

Have you seen how much sugar is in Lucozade Orange? 130g per litre!!!! Tastes horribly sweet and sickly. However, if I'm doing a long hard sportive then I have one bottle with this (let to go flat for two days) and another with water. I take a few sips about 5 mins before climbs then water when thirsty. Gives a real boost. Saves having to eat on the bike which I'm not too good at.

rob39

Tried a couple of BR recepies recently flapjacks and just water or week diluting orange which was fine did 35 miles, also tried Fruit juice (from concentrate stuff) 2/3 juice &1/3 with water and a pinch of salt, tasted quite nice on a 40 miler, better than the 60g sugar and water. Planning a 50 miler on Sunday in building for the 100, very hilly route with 4,350ft of climbing but doing this on just juice and real food to see if this keeps me going. (nice coffee stop at 37 miles just in case I need it)

http://www.bikeradar.com/gear/article/h ... ion-29335/

Mantas

750 ml water bottle + half lemon + spoon honey + little bit salt = the best what you can get

jjsh

I use Hi 5 electrolyte tabs, which I buy in bulk when Aldi / Lidl / Anyone have then in stock on offer. If I want to add some carbs for energy on longer rides, I add a scoop of this stuff (http://www.tesco.com/direct/coopers-beer-brew-enhancer-1/213-6375.prd?skuId=213-6375&pageLevel=sku&sc_cmp=ppc_sh-_-sh-_-tesco-_-213-6375&gclid=Cj0KEQjwhN-6BRCJsePgxru9iIwBEiQAI8rq86XPk8197yYHlTeD9_wlQH-5_cN9aPekrDWbZFRoZxIaAlLs8P8HAQ&gclsrc=aw.ds) which is a mix of dextrose and maltodextrin, which I also buy when it is on offer at Tescos. Seems to work for me, and it works out much cheaper than commercial sports drink powders.

rob39

Only did 38 miles this morning but did the 2/3 orange and 1/3 water and seemed OK, a lot nicer and platable than the 60g sugar

jermas

You can buy 5kg of maltodextrin for about £10-£12 which makes it considerably cheaper than branded stuff and just as good!
It's much less sweet than regular sugar. I just use 2 scoops (~40g) per bottle with regular orange squash (for taste). I find it tastes good -not as sickly sweet as some branded ones. Powdered electrolytes can be added but I don't find it necessary.

BarleyPointer

Orange juice and water mixed with a pinch of salt as a general sports drink for longer rides. :-)

Experimenting making my own gels in something like this.. http://www.chainreactioncycles.com/high ... -prod89836

1 espreso shot
1 tblspn honey
some soaked and blended dates
1 tblspn coconut oil
keep it warm so it mixes ok.

All seem to work well and not full of anything artificial. :-)

thejames

Eeek suger everywhere! what about caffiene how about just a cuppa? is that better or worse than having a sport drink?

guy.spartacus

diy wrote:

How long are you riding?

I've pretty much gone to squash now for anything under 4 hours. For the longer rides, I use anything with lots of caffeine electrolytes etc which isn't easy to make.
Post ride a bit of protein - plenty of high protein fruit. But if you are only riding a couple of hours and don't have BF% in the low teens,, then just let your body do what it needs with what it has stored.

Where can I get high protein fruit?

rnath

These days I just make a bottle of up of Ribena with a pinch of sea salt. I notice absolutely no difference compared to the specialist sports drinks I used to buy.

stueys

I use skratch for ride drinks and make my own recovery drink if it's a toughie. Recovery drink is simply almond milk, whey protein plus (from my protein, basically whey with added vitamins), added BCCA, dextrose and either blueberries/banana/nuts, depending on what is there and what I fancy. Then blend.

A lot cheaper than buying recovery drinks. I'm not entirely convinced how much better this is than real food but it's very easy to throw together quickly. The added BCCA seems to reduce DOMS but I've no real way of adding whether it's the BCCA, complete coincidence or another factor.

Sightblinder

I've given up on carb drinks and replaced them with straight electrolyte ones using Nunn tablets or similar, mainly becuase they are cheap and convenient. On longer rides I eat a bit more at cafe stops and carry a couple of gels and bars with me for emergencies but don't generally need them. I'm doing regular 100 mile / 7 hour rides on a Sunday and not noticing any issues with energy levels and not getting the same digestive side effects as I was with the carb drinks.

I use Slimfast made up with skimmed milk as a recovery drink at the end of the ride, essentially the same as the branded recovery mixes but half the price and tastes better.

redjeepǃ

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