Make your own sports drink! Full control of ingredients at a ridiculously low cost.
Technically we don't burn glucose but Adenosine TriPhosphate ATP with water, heat and carbon dioxide as residues in the citric acid cycle inside our cells. Somehow this is the origin of life on earth and... somewhat complex.
But we need glucose in our bloodstream for this to work. A few ways to get glucose to our muscles:
- A starch maltodextrin, which after digestion can be absorbed directly by the intestines, does not pass through the liver.
- Powdered sugar and cane sugar, sucrose, pass through the liver and become glucose.
- Dextrose is an aldehyde - sort of like solid glucose - goes straight out to the body and muscles.
- Fructose is a ketone and can be used by our body after processing in the liver.
If we only consume glucose we get a sugar shock and insulin kicks in - we get a very uneven energy level. Gasoline on the fire. We want to mix the fastest carbohydrates with those that take a bit longer to convert to glucose for a more even blood sugar level.
Many sports drinks and gels contain a mixture of Maltodextrin, Sucrose and Glucose.
Enervit, for example, has 28.4% dextrose, 17.3% fructose and 2.6% maltodextrin.
Some also have caffeine as a performance enhancer. Tailwind has about 100mg/100g, i.e. one 100mg tablet per 100g of powder.
Branched-chain amino acids, BCAAs, help build muscle and increase endurance. Some believe in it, others don't. Either way, it won't hurt.
Recipe, 1kg powder mix
Here's an ultra-verified sports drink mix. You'll need a digital scale - all measurements are by weight. This is a Maltodextrin/Fructose mix inspired by uMara/Maurten.
- 550g Maltodextrin
- 450g Fructose
- 50g BCAA powder, flavoured
- 25g Electrolytes/salt with sodium chloride, potassium chloride and magnesium.
- 1000mg Caffeine, optional
Mix with water to consume 1/2 to 1 dl of powder per hour during heavy exercise. Our body can absorb a maximum of ca 80 grams of carbohydrates per hour, more will not help, it will just make you throw up.
Where to find ingredients?
I buy from Bulkpowders. Never any problems, superb customer service and shipping is fixed price per shipment. Highly recommended.
bulk.com does not sell fructose anymore, try
If you want to recreate the commercial product you can buy Electrolyte powder mix online, but you can find keto/diet/mineral salt in most supermarkets. These "low sodium" mixes have 50% sodium chloride, 40% potassium chloride and 10% magnesium salts - the perfect mix, and exactly same as the commercial products.
Pure BCAA mix is absolutely disgusting - use a flavoured version! Cola, Lime or Lemon balance out the sweetness really well. We need the pure version with 100% L-leucin, L-isoleucin and L-valin - not a BCAA drink mix. And flavours.
BCAAs at bulk.com - Lime/Lemon recommended, cola is also good.
Buy caffeine tablets from a pharmacy and grind them.
Try 1000mg / kilo sports drink mix.