Homemade Sports Drink (healthy - tasty - inexpensive)

[Bud]

I've been drinking Gatorade to hydrate for as long as I can remember. However, after reading some posts on TT, I was inspired to concoct my own sports drink based on some Internet research.

Ingredients:

Purified or distilled water
Real lemon/lime juice
Xylitol crystals (I use Xylosweet brand)
Redmond RealSalt (all natural, non-heat processed sea salt)

Fructose (100%) - optional
Morton Lite Salt - optional


Recipe: (mix thoroughly)

32 oz. water
1-2 oz. of lemon or lime juice (based on taste preference)
2 tablespoons of xylitol crystals
1 pinch of Redmond RealSalt (1/4 teaspoon or 1/8 teaspoon if using in addition to Morton Lite Salt)

1 teaspoon of fructose (optional)
1 pinch of Morton Lite Salt (1/8 teaspoon - optional)


** It may help to mix ingredients in a small amount of warm water and then add enough for 32 oz.

** If the drink has a salty taste (or tastes saltier than Gatorade)... there is too much salt. There should be a total of 1/4 teaspoon in the mix (1/4 teaspoon of either or 1/8 teaspoon of each).

** Additional lemon/lime juice or xylitol may be added (or removed) for taste preference and volume.

** Morton Lite Salt is optional if additional potassium is desired.

- - - - - - - - - - - - - - - - - - - -

Additional feedback/comments welcome

 

[Rickson]

That sounds like a very good Gatorade style drink.

 

[session404]

How much did all that cost?

 

[Rickson]

This cat, Bud, is making fun of me for using dude a lot.

 

[Bud]

This cat, Bud, is making fun of me for using dude a lot.

Lol... I found it humorous... I think all the tweens and teens in the forum are rubbing off on you.

 

[Bud]

How much did all that cost?

The ingredients are cheap... I'll figure out the cost per serving (32 oz.) a bit later.

I believe it will be about 25-50 cents cents per serving. However, the recipe is more effective and much healthier than Gatorade.

 

[Rickson]

I always say cat and dude in my daily life. I also use another slang term which is very popular in NYC, but I'm pretty sure it's not for this message board.

 

[Bud]

I always say cat and dude in my daily life. I also use another slang term which is very popular in NYC, but I'm pretty sure it's not for this message board.

You should have integrated a 'cat' between the two 'dudes' :lol:

 

[Rickson]

Can you guess what the other slang term is?

 

[Bud]

Can you guess what the other slang term is?

Is it acceptable to the TT forum filters? :lol:

 

[Bud]

How much did all that cost?

It's approximately 50 cents for 32 oz. serving.

 

[Rickson]

Let me try it. Nope, I checked the preview and it doesn't pass.

 

[cncretecwbo]

why fructose?

 

[Bud]

A few reasons for fructose...

why fructose?

A few reasons...

It sweetens the drink quite a bit (reason it's optional), the glycemic index is much lower than sucrose (19 versus 68 ) and since it's almost 2x sweeter than sucrose (table sugar)... half the amount can be used for the same sweetness level.

However, you don't want to use too much fructose as it raises blood triglyceride levels (can lead to heart disease) and converts to fat quickly when too much is present in the body.

You can also simply add additional Xylitol to the drink... however too much xylitol can lead to loose stools in some people. This effect will diminish and disappear over time as your body gets used to the xylitol.

- - - - - - - - - - - - - - - - - - - -

http://betterwaytowellness.com/blog/nutrition/more-on-sugar-sucrose-versus-fructose/

http://en.wikipedia.org/wiki/Fructose

http://en.wikipedia.org/wiki/Glycemic_index

 

[Qubax]

With this drink provide enough energy during a grueling 5 hour tennis match? During these matches I do want a Gatorade type of drink I suppose but I usually make something at home consisting of Cytomax, a banana, and about 6 or 7 grams of protein.

Which one would be better for during a tennis match fuel(like 2 or more hours into the match)

 

[LuckyR]

I've been drinking Gatorade to hydrate for as long as I can remember. However, after reading some posts on TT, I was inspired to concoct my own sports drink based on some Internet research.

Ingredients:

Purified or distilled water
Real lemon/lime juice
Xylitol crystals (I use Xylosweet brand)
Redmond RealSalt (all natural, non-heat processed sea salt)

Fructose (100%) - optional
Morton Lite Salt - optional


Recipe: (mix thoroughly)

32 oz. water
1-2 oz. of lemon or lime juice (based on taste preference)
2 tablespoons of xylitol crystals
1 pinch of Redmond RealSalt (1/4 teaspoon or 1/8 teaspoon if using in addition to Morton Lite Salt)

1 teaspoon of fructose (optional)
1 pinch of Morton Lite Salt (1/8 teaspoon - optional)


** It may help to mix ingredients in a small amount of warm water and then add enough for 32 oz.

** If the drink has a salty taste (or tastes saltier than Gatorade)... there is too much salt. There should be a total of 1/4 teaspoon in the mix (1/4 teaspoon of either or 1/8 teaspoon of each).

** Additional lemon/lime juice or xylitol may be added (or removed) for taste preference and volume.

** Morton Lite Salt is optional if additional potassium is desired.

- - - - - - - - - - - - - - - - - - - -

Additional feedback/comments welcome

A perfectly reasonable recipe, I am sure it works fine. I couple of very minor comments: distilled water is pretty drastic considering you are going to be adding sea salt to it, probably filtered water would be identical (sea salt has every left over miniscule ion in it since it is from the ocean). The citric acid will definitely contribute to the taste, but some runners have some evidence that it inhibits rehydration at a low level, which is why I leave it out. Personally I prefer glucose to fructose and find it gives a longer term energy boost, this is not universally appreciated though, it's definitely way less sweet so I use about twice the amount you do.

 

[J011yroger]

Can you guess what the other slang term is?

I guess it would rhyme with a drink measuring device that you would use to make this concoction.

J

 

[Rickson]

The term is brother.

 

[Bud]

I guess it would rhyme with a drink measuring device that you would use to make this concoction.

J

What naughty word rhymes with measuring cup?

:lol:

 

[Bud]

To make a Gallon

If you want to make the drink in a larger quantity...


To make a Gallon:

1 cup of xylitol (or 1/2 cup of fructose)
1 cup of lemon/lime juice
1/2 teaspoon of Redmond Realsalt
1/2 teaspoon of Morton Lite Salt
Fill gallon container with purified/distilled water

** OR 1 teaspoon of either salt but no more than a teaspoon of salt.

** The Lite Salt reduces sodium and increases potassium.


I find it easier to make a gallon and use it over 4 tennis matches. This method also guarantees that all ingredients have dissolved and the mix is homogeneous.

I do, however, add the salt later to the 32 oz. container in case I want to drink the mix as lemonade during the day

 

[S H O W S T O P P E R !]

Xylitol crystals (I use Xylosweet brand)
Redmond RealSalt (all natural, non-heat processed sea salt)

Where can I buy these ingredients? Walgreens? A local grocery store?

 

[Bud]

Where can I buy these ingredients? Walgreens? A local grocery store?

They may carry Xylitol, Redmond Realsalt and fructose at your local grocery store. Specialty grocery stores or health food stores will definitely carry it.

The Morton Lite Salt is in every grocery store as is the lemon/lime juice. Try the produce section for fresh lemon/lime juice if you don't want to use concentrate.

 

[gh65721]

Thanks Bud, good info!!

 

[Bud]

Stevia Recipe Coming Soon

Thanks Bud, good info!!

Stay tuned for another recipe thread using Stevia instead of Xylitol! :wink:

...For those who like sweet and lemony but prefer no calories from sugar/xylitol/fructose.

Personally, I like a few carbs (i.e. sugar) because they give the body some energy during a hard workout.

 

[Fee]

What about using agave and only agave as your sweetner?

 

[LuckyR]

What's the rationale for a low fuel sports drink?

 

[Bud]

What's the rationale for a low fuel sports drink?

Some people believe you only need water for hydration unless you're a marathon cyclist or playing a grueling 5-hour tennis match.

Many people just drink water for club matches.

Personally, I like some carbs (sugar) and a pinch of salt. I'm more inclined to drink more fluids when they are tasty!

 

[superlobber]

I've been drinking Gatorade to hydrate for as long as I can remember. However, after reading some posts on TT, I was inspired to concoct my own sports drink based on some Internet research.

Ingredients:

Purified or distilled water
Real lemon/lime juice
Xylitol crystals (I use Xylosweet brand)
Redmond RealSalt (all natural, non-heat processed sea salt)

Fructose (100%) - optional
Morton Lite Salt - optional


Recipe: (mix thoroughly)

32 oz. water
1-2 oz. of lemon or lime juice (based on taste preference)
2 tablespoons of xylitol crystals
1 pinch of Redmond RealSalt (1/4 teaspoon or 1/8 teaspoon if using in addition to Morton Lite Salt)

1 teaspoon of fructose (optional)
1 pinch of Morton Lite Salt (1/8 teaspoon - optional)


** It may help to mix ingredients in a small amount of warm water and then add enough for 32 oz.

** If the drink has a salty taste (or tastes saltier than Gatorade)... there is too much salt. There should be a total of 1/4 teaspoon in the mix (1/4 teaspoon of either or 1/8 teaspoon of each).

** Additional lemon/lime juice or xylitol may be added (or removed) for taste preference and volume.

** Morton Lite Salt is optional if additional potassium is desired.

- - - - - - - - - - - - - - - - - - - -

Additional feedback/comments welcome

Kroger's has Gatorade on sale for 50 cent per 32 oz bottle limit 20 bottles per customer. You can buy 20 today and return tomorrow for another 20.
If you still insist in the homemade, just try lemon, salt, sugar and water. Or the best sport drink of them all --- just the simple H2O.
:wink:

 

[Bud]

Kroger's has Gatorade on sale for 50 cent per 32 oz bottle limit 20 bottles per customer. You can buy 20 today and return tomorrow for another 20.
If you still insist in the homemade, just try lemon, salt, sugar and water. Or the best sport drink of them all --- just the simple H2O.
:wink:

Did you read the ingredients? That's exactly what my drink is

Also, your last sentence addresses my answer to post #26. Some people do think water is the best sports drink. However, some people don't drink enough water during a match because it's not 'tasty' enough. That's the whole rational behind flavored sports drinks.

 

[LuckyR]

Some people believe you only need water for hydration unless you're a marathon cyclist or playing a grueling 5-hour tennis match.

Many people just drink water for club matches.

Personally, I like some carbs (sugar) and a pinch of salt. I'm more inclined to drink more fluids when they are tasty!

They are right. Water alone will rehydrate you. Just not as fast as water with sugar and salt, but it'll get absorbed eventually.

 

[Hot Sauce]

Can you guess what the other slang term is?

Let me try it. Nope, I checked the preview and it doesn't pass.

I recall being called a "n****" by you. I took it as a compliment.