recipe for homemade sports drink
I have noticed in several threads that people are looking for a sports drink that is not too sugary, does not contain corn syrup, etc.
I found this recipe in Nancy Clark's Sports Nutrition Guidebook (third edition). I haven't actually tried it, but that's only because I am so lazy that merely pouring gatorade into a water bottle sometimes takes all the effort I can muster when I'm getting ready for a ride. :)
But that's just me, so for those of you who are interested, here is Nancy's recipe:
1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus two tablespoons lemon juice
3 1/2 cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and remaining water; chill.
3. Quench that thirst!
Yield: 1 quart
Nutrition information:
Total calories: 200
Calories per 8 ounces: 50
Carbohydrate: 12 grams
Sodium: 110 mg
According to the description that accompanies the recipe, commercial sports drinks tend to have 50-70 calories and 110 mg sodim per 8 ounces, so this recipe is comparable. She also suggests trying different combinations of juices, such as cranberry plus lemonade, by diluting them to 50 calories per 8 ounces and adding a pinch of salt. As always, test new drinks during training rather than during the big event you are training for.
p.s. full citation: Nancy Clark's Sports Nutrition Guidebook, Third Edition, written by Nancy Clark, MS, RD. Published by Human Kinetics, 2003. Recipe on page 356.
p.p.s. This is a great book, and it also has lots of other recipes covering all different meals and snacks. She also has a recipe for homemade energy bars. The fourth edition of the book was published in April 2008. For more information:
http://www.nancyclarkrd.com/books/sportsnutrition.asp
