Make your own sports drink

Mixing your own sports drink is easy and doesn't take a lot of time. You need to buy the ingredients and have a household scale to weigh the quantities.

Sports drinks contain maltodextrin and fructose and electrolytes (salts). In this recipe, you mix 1 part maltodextrin and 0.8 parts fructose.

Recipe:

  • 550 gram Maltodextrin

  • 440 gram Fruktos

  • 25g Elektrolyter/salt med natriumklorid, kaliumklorid och magnesium.

Mix everything in a bowl. Ready!

horizontal, kitchen scale, black
sugar, cup, pile of sugar

Then, when you are ready to use the sports drink, mix the amount you need with water in the drinking bottle. It is easily soluble and does not clump. If you want flavour, you can add lemon concentrate directly to the bottle.

If you think it's too sweet, you can add something sour and try mixing a little less concentrated. Depending on how much you drink make sure you consume the right amount of carbohydrates. If this doesn't work, you can mix in a different concentration. Maltodextrin is tasteless but fructose gives a sweet taste so use 1 part maltodextrin and 0.5 parts fructose instead and the sports drink will be less sweet and almost as effective.

The combination of maltodextrin and fructose in a sports drink is most important if you push really hard and train at a high level. If you are not a competitior, many times just using maltodextrin is sufficient. However, pure maltodextrin is tasteless, some may find it good to avoid the sweet taste but some want it to taste a little sweet and may need to add some fructose or sucrose for that reason.

Where do I buy the ingredients?

It can be purchased from various places online. Unfortunately, fructose has become harder to find. I don't know why. If you can't get fructose you can either just use maltodextrin or mix in sucrose (regular sugar) instead. Sucrose contains both fructose and glucose. I usually shop at My Protein. I find that they have good prices and fast delivery.

How much powder should I put in the drinking bottle?

Both fructose and maltodextrin contain 1 gram of carbohydrates per gram of powder. So if you take 70 grams of the finished mixture, that's 70 grams of carbohydrates. You can mix in whatever concentration you want. If you want a more concentrated drink that's fine and if you want more diluted that's fine.

Example 1: If you plan to drink 750 ml in an hour, you can mix 70 grams into that amount.

Example 2: If you plan to drink one litre in an hour but want both water and a sports drink, you can have 70 grams in 500 ml and 500 ml of water.

Experiment, and don't be afraid to get enough carbohydrates during your workout. Training will be more fun (because you'll have more energy) and more effective!