Gatorade alternatives? Salt on a ride?

[cobalt]

On my ride yesterday the leader told me that there are better drinks that Gatorade. She mentioned something with initials but I can't remember what it was.

She said the drink had some protein in it and was not all sugar.

Also, after a ride I crave salt. What do you do about that? The leader carries salt packets from McDonalds, isn't that a lot of salt? Do you take salt and if so, in what form?

Thanks for suggestions :o

[aicabsolut]

If you crave salt, then you're probably a salty sweater and not getting enough electrolytes in during your ride.

There are a lot of sports drinks out there. I think Accelerade has some protein. There's Gu20, Clif electrolyte drink, Hammer drinks, Luna drinks, nuun tablets, etc. I say find one that has calories and electrolytes that you like the taste of. Sometimes at bike shops or REI you can get individual packets to try out before committing to a huge container of the stuff. It's only going to work if you want to drink it.

There are also food alternatives that you can have with plain water. Some are just calories (like Powerbar jelly things), but then there are other chews with sugar and electrolytes (Luna moons, Clif shot bloks, Jelly Belly sport beans, Sharkies, etc.) and gels (Gu, Hammer gel, Accel gel, Clif shot, etc.). I tend to prefer those things to drinks.

[snapdragen]

I'd never heard of salt shots until last weekend when my TNT team did a 12 mile training walk. Before we started, our coach handed out little salt packets, and had us all take half a packet. It is supposed to help your body stay hydrated. During the walk I ate approximately one bar and drank one bottle of electrolyte drink each hour. Did it help? I really don't know, but I finished the 12 miles feeling great, not hungry, not dehydrated. I've got my little salt packet for my 1/2 marathon next week. ;)

I know of a long distance rider who carries fig newtons in a ziploc bag, he adds a bit of salt to the bag and shakes it up. I prefer trail mix to get my salt and sweet energy boost.

[Zen]

I like the Clif Shotbloks margarita flavor with extra salt.
And Payday bars :D

[snapdragen]

Payday bars = Awesome. :D

[BleeckerSt_Girl]

On long rides, I usually add a packet of Emergen-C powder to my water bottles.
It has electrolytes, sugar, and sodium.

[Zen]

Yes, but does it have peanuts and caramel?;)

[cobalt]

You mean the candy bar?? I could handle that.

I tried the new Powerbar gel blasts and really like the cola flavor.

Thanks for the suggestions, please keep them coming! It's so helpful to us newbies. :D

[deeaimond]

used to cramp spectacularly very often during martial arts training (back in my capoeira days) a classmate told me it could be a lack of salt. started taking some salt and water before training, and no more cramps.

now I like orange flavoured Tang with salt added in. I just use some 'pan salt' that was lying ard the house. was lousy for cooking (hard to season properly coz it was low sodium and not salty enough u had to add quite abit) but apparently has extra minerals, so good for a home-made sport drink.

peanut m&ms are great while riding...

[Fredwina]

Payday bars = Awesome. :Dwhere else can you eat candy bars and claim it's good for you?:)

[aicabsolut]

The thing is that you lose more than just salt when you sweat, and for some people, being low in any or all electrolytes (potassium, magnesium, calcium, and sodium) can lead to cramping and/or reduced performance. So if you're a really salty sweater than maybe extra sodium is good for you, but you also should look into consuming something with all the electrolytes. A lot of us get plenty of dietary sodium, so maybe that's why some people do better with cramps if they pay more attention to consuming foods rich in potassium, for example. You might not need straight salt or the margarita bloks, just a general electrolyte supplement with some calories and then a salty snack after the ride, or at least not a low salt diet.

[BleeckerSt_Girl]

Yes, but does it have peanuts and caramel?;)

Well heck, you can eat that too!
But I prefer to keep my fluids a bit separate from my solid fuel when biking. :)

[wildhawk]

I have been using the new Electrolyte mix from PowerBar - it comes in two flavors: lemon and mixed berry and is a small packet that mixes into your water. It replaces the electrolytes but is only 10 calories per packet. Tastes great IMHO.

[TrekTheKaty]

I like the Clif Shotbloks margarita flavor with extra salt.
And Payday bars :D

We've been using Cytomax instead of gatorade for longer rides. Got it at GNC, but it turns out they have it at our local bike shops and REI. We don't use the full 1 1/2 scoop--too thick. Just 1 scoop in a 24 oz bottle.

I bought electrolyte tablets to carry in my handlebar bag, but haven't tried them yet.

I've also had my share of payday bars:D

[Jiffer]

I use Cytomax Lite. It's not as thick or sweet as regular Cytomax. It doesn't have protein in it, so on a ride longer than 90 minutes, I take an Excel Gel, which has protein.

My dh is now into Perpetuem, another sports drink, which does have protein. It's soy based. I had stomach problems the 2nd and 3rd time I tried it, so I went back to Cytomax and take the gels. My stomach problems might not have been related to the Perpetuem, but I'm not taking any chances. Plus, the soy in it gives me allergy issues.

I have heard of loading up on extra salt the day before an endurance ride, but not carrying salt with you during a ride. This is interesting. However, I don't sweat as much as some people, so I don't think this is as much of an issue for me.

[cobalt]

I am printing all of this great info so I don't forget once I get to the store!

I don't sweat much at all, I think people who sweat stay cooler.

My nose on the other hand... I go through lots of Kleenex on rides! :p

[mayanorange]

I really like Nuun for salt and if you add a teaspoon of sugar, it's good for a little longer rides too. I've tried finding ones that have more potassium (I tend to be low), but most of them just taste gross. Maybe next I'll try the DIY version with salt substitute and normal salt, but then I'd have to decide on flavoring and think ahead!

[alpinerabbit]

You can use maltodextrin (partially hydrolyzed corn starch) for carbs plus regular salt.

People do Ironmans with that home-made mix.

[ilima]

Payday bars = Awesome. :D

Second the Payday bars! Yum.

A word about drinks with protein--they make your water bottles a real PITA to clean. If you don't get them cleaned out really, really well mold will grow rather quickly. I don't have a dishwasher and have decided to nix the protein drinks.

One good thing about Gatorade is that just about every race uses it, so you train with what you'll be drinking on race day. If you race, that is.

[Brandy]

I use Accelerade on most of my training rides. If it's hot, if I'm climbing, or if I know I'm going to be out for a long ride, I'll bring along Motortabs or electrolyte caps.

[TrekTheKaty]

A word about drinks with protein--they make your water bottles a real PITA to clean. If you don't get them cleaned out really, really well mold will grow rather quickly. I don't have a dishwasher and have decided to nix the protein drinks.
.

This is a a great thread!

I'll have to order some Cytomax Lite.

Darn! Perpeteum is soy based! I just ordered a sample pack. Thanks for warning me. I missed that.

YEP! I have a dishwasher, but it was disforming my polar water bottles tops. Let's just say I've created quite the science experiment in there when I left them for a couple of days. Guess I missed the day in school where they teach you you can also grow mold in liquids.

[TrekTheKaty]

Out of Nancy Clark's "Sports Nutrition Guidebook":
"For a low-cost fluid replacer that has a nutritional profile similar to the more expensive commercial sports drinks, try this simple recipe."

4 tbsp sugar
1/4 tsp salt
1/4 c. boiling water
1/4 c. orange juice (not concentrate) or 2 Tbsp lemon juice
3-3 3/4 c. cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.
3. Quench that thirst!

[StressFree]

For some reason I ALWAYS crave salt :)

[KayAyZee]

In July I started using Enlyten sports strips on a recommendation from a friend. I was really suffering with the heat and humidity and these seemed to actually help. Although I have to admit I think they are easier to use while running than riding.

The Enlyten are electrolyte "strips" that you put between your cheek and your gums (look kind of like those breath freshening strips). Supposedly the electrolytes are absorbed through your cheek lining and go directly into your circulation so they bypass the whole gastric path and work faster.

Can't make any claims on if they work better than any other electrolyte supplement, but they are really convenient to carry so I usually have a pack with me. I got them at GNC. About $5-6 for two packs of 18 strips each.

[firenze11]

I'm so glad you started this thread. I'm having a salt thing going on, too. After every spin class I'm ravenous and really crave salt, despite drinking lots and fueling well before class. I can't find nuun here and they told me to order it from a wholesaler. . .so I'm looking for something else. You'd think a 1 hour spin class wouldn't affect me so much, I'm so hesitant to take in calories for just an hour.

I might have to try that homemade version or play around with what I can find here. Thanks again for this thread, good ideas.

[tulip]

On long rides, I always stop for some potato chips. When I get home, I usually have a pickle spear or two. So far I've had no problems with diluted gatorade, but alot of people prefer other drinks.

[Jallora]

The salt in the chocolate and latte Power Gels always helps me. I seem to do better on those gels than on the Shot Bloks. I'm really picky about flavor though, and the chocolate and latte are the only ones that I found that I like. The chocolate ones are really yummy if they're still cold.

[redrhodie]

I just started drinking this:

http://www.liv-natural.com/

I've actually never tasted Gatorade, so I have nothing to compare it to, but this stuff is pretty good. I just bought more. There's nothing bad in it, it tastes salty, but about what I thought this kind of drink should taste like.

[michelem]

I use Accelerade on most of my training rides. If it's hot, if I'm climbing, or if I know I'm going to be out for a long ride, I'll bring along Motortabs or electrolyte caps.

Brandy,

If you like Accelerade, you might want to check out the REI Outlet. Right now they have it on super-duper discount (around 42 cents/serving):

http://www.rei.com/outlet/search?vcat=OUTLET_SEARCH&query=accelerade

If you have them send it to the store for pick-up, you can save the shipping costs as well.

Unfortunately, for me, I've found that I don't tolerate it well. So, if anyone wants an opened jar with about 20 servings left, let me know and you can have it for the cost of shipping!

[vinbek]

I use Shaklee's Performance - its a maximum endurance sports drink. On long rides, I put extra powder in a baggie and can refill my water bottles with it. It comes in two flavors - Orange, my personal favorite and lime. I would try different products and drinks on shorter rides. I find that all that fancy stuff upsets my stomach. I use shot bloks and Luna moons, but for carbs, protein and salt - I always carry a package of peanut butter crackers. I have been riding for 30 years and do about 5 centuries a year and I always carry my crackers. When I have friends that need something extra to eat - it always helps them. Nothing fancy - just something that works. I have another friend who carries small boiled potatoes with her. Find what works for your body and stick with it! Bekki

[lph]

Maybe I should start a separate thread but anyhoo. I have the opposite experience: drinking a regular sports drink on longer rides my belly swells up which is quite uncomfortable! so I think I'm retaining more water than I need. And I had to stop munching a handful of salted nuts before bedtime (always get the munchies then..) instead of the unsalted ones I usually buy because I'd swell up like a beach ball. I like salt but I rarely crave it. And I sweat a whole lot on my bike but I never notice the salt stains some people have mentioned. Does this mean I'm not a "salty sweater"? And I'm guessing I'm a little sensitive to sodium. Not noticeable during a normal day, but squeezed into tight lycra I do notice the difference.

But I guess I still need the various minerals I lose in my sweat, so I'd better go looking for a sports drink with less sodium.

[Miranda]

Elyte Sport...

http://www.elytesport.com/

The thing I like about this is that doesn't have the calories in it.

No, it doesn't taste all "yum yum", but anything with a sweet taste just makes me sick anyway, so that's ok to me. I have not tried adding anything for taste, but maybe a bit of lemon juice or a sweetner packet might cut it for a try.

I'm not a dainty sweater. Regardless of what I'm doing, I look like someone poured a bucket of water on my head:o.

EDIT: The web site has a lot of good info, but here's one link from it that has a chart comparing the components to a variety of other drinks. Kinda interesting...

http://www.elytesport.com/sportshealth/comparison.html

[Miranda]

Maybe I should start a separate thread but anyhoo. I have the opposite experience: drinking a regular sports drink on longer rides my belly swells up which is quite uncomfortable! so I think I'm retaining more water than I need. And I had to stop munching a handful of salted nuts before bedtime (always get the munchies then..) instead of the unsalted ones I usually buy because I'd swell up like a beach ball. I like salt but I rarely crave it. And I sweat a whole lot on my bike but I never notice the salt stains some people have mentioned. Does this mean I'm not a "salty sweater"? And I'm guessing I'm a little sensitive to sodium. Not noticeable during a normal day, but squeezed into tight lycra I do notice the difference.

But I guess I still need the various minerals I lose in my sweat, so I'd better go looking for a sports drink with less sodium.

One of our spin instructors at the gym mentioned one day weighing yourself immediately before and after a ride. She had read somewhere that if you lose a pound, drink more water. If you gain a pound, consume less. I know the later doesn't make sense. Usually the push is to drink more. But there is such a thing as water toxification in certain situation. I'm sure how your body processes the fluids has something to do with it too.

[PscyclePath]

I like Gatorade, which is a little beneficial since that's most of the supported long rides use at the rest stops. I like the green kind and the blue kind best (Gatorade doesn't really have flavors... just colors) and buy it in the powdered form both for convenience and to avoid the HFCS that they use to sweeten the liquid version.

Some old school stuff:

John Forester's recipe, Effective Cycling (pp. 216-217)

-- 1 2-quart envelope of powdered Kool-Aid or Wyler's unsweetened lemonade mix
-- 8 tablespoons sugar
-- 1/2 teaspoon salt

Mix well, and divide into 4 equal portions. Use one portion per water bottle.


Arnie C. Baker, Nutrition for Sports:

-- 16 oz. water
-- 1/2 cup maltodextrin
-- 1-2 tablespoons lemonade or fruit juice concentrate
-- 1/16 teaspoon salt.

This mix provides 200 calories per 16 oz. bottle, and 100 mg of sodium. Baker admits this is a little sodium lite, and recommends that if you need the extra sodium, include salty snacks (potato chips, PayDay bars, peanuts, etc.) in your ride day snacks.

He also recommends 100% fruit juice, cut 50/50 with water as a during or post-ride recovery drink.

Something that I've started using back the middle of the summer, and that's really worked well for me has been these little individual tubes of powdered drink mix that are made up to add to bottled water. Crystal Light is one brand, but what I like is the Kroger generic, in apple flavor. The CL brands in green tea blends are good, as well. They don't really add a lot of caloric value, but then I'm trying to ride off some of the extra insulation. They do make tepid tap water taste a lot better, so that I'll drink more of it.

Tom

[ttaylor508]

I like gleukos for longer rides. I can't stand the sweetness of gatorade and gleukos just has a slight flavor and isn't sticky or heavy. It has worked really well for me on long rides and the powder packets are really easy to pack and dissolve quick when mixing by simply shaking your water bottle. On really hot rides I will supplement with electrolyte tablets too.

[OakLeaf]

If you gain a pound, consume less. I know the later doesn't make sense.

Actually, it makes perfect sense. I wish I had a link to the thing I was just reading about hyponatremia in long distance runners - the number one sign of hyponatremia was weight gain during the run. It was a much stronger correlation than quantity of water consumed or several other factors that were studied.

That said, it's difficult to get into trouble either way in a one-hour gym class unless you're dehydrated or hyponatremic going into it, and weighing yourself before and after the class won't tell you that. In the past - when all my workouts were afternoon gym workouts of short duration - I'd typically gain a couple of pounds during the workout, because of the simple fact that before the class, I'd be dehydrated from being at the office all day (this was before I learned to carry water with me wherever I go).


A lot of people were drinking pickle juice at the rest stops on the Lone Star Ride. That's one way to get your sodium without sugar... but with just as many preservatives and artificial colors as the sugary drinks :rolleyes:

[Blue_Wildflower]

Hello everyone (newbie to the board),

When I ran, I made my own drinks.

I use the following:
2TBS of lemon juice
1TBS of blackstrap molasses or maple syrup
a pinch of two of salt
a very small pinch of epsom salt (for magnesium)
10 - 12oz of water

I prefer the maple syrup during the ride. After, the ride I prefer to have a drink with blackstrap molasses because it has potassium, iron, and calcium.

[RoadRaven]

When my partner first started doing longer rides, we made a concoction of glucose water, and a teaspoon of salt.
It worked well
He does several 70-80km rides per week now, plus 1-2 100-140km rides per week, and he only takes plain water as well as a handful of fruit bars to eat along the way.

[Aiacha]

I will have to try some of these products, thanks! And I'll mention the low salt causing cramps to a friend of mine. She gets cramps in her calf so bad she can hardly walk and we've been trying to figure out why.

[carback]

[QUOTE=firenze11;371562] I can't find nuun here and they told me to order it from a wholesaler. . .


Mountain Equipment Coop sells Nuun. (at least the one in Vancouver does)

[Jolt]

I really like Nuun for salt and if you add a teaspoon of sugar, it's good for a little longer rides too. I've tried finding ones that have more potassium (I tend to be low), but most of them just taste gross. Maybe next I'll try the DIY version with salt substitute and normal salt, but then I'd have to decide on flavoring and think ahead!

You can use Koolaid packets (the kind where you add your own sugar) or if you want to skip all the artificial crap that's in there, you can use herbal tea (fruit flavored ones are best--Trader Joe's has a blackberry one that works really well) or even green tea.

[wildhawk]

DH has a new 12-hour shift job that is physically demanding - he was getting some cramping the other night and remembered that I had tucked a couple of the electrolyte packets from PowerBar into our lunch kit, mixed one with a bottle of water and it straightened him right out. Now he is packing them on a regular basis. Makes a difference!

[spindizzy]

I can't find nuun here

Firenze:

Try this link.

http://www.nuun.com/shop/canada.php