DIY Endurance Drink Mix: A Budget-Friendly Performance Boost
When it comes to fueling your endurance workouts, there are plenty of excellent commercial sports drinks on the market. However, making your own endurance drink mix at home is a fantastic way to save money while still getting the performance benefits you need. Plus, you have full control over the ingredients to match your specific needs.
Here’s how to create your own endurance drink mix using a scientifically backed formula:
The Formula
Carbohydrates: Use a 2:1 ratio of maltodextrin to fructose. This combination optimizes carbohydrate absorption and minimizes gastrointestinal discomfort during exercise.
Electrolytes: Add sodium citrate to maintain hydration and support muscle function. Here I use 200 mg of sodium citrate per 30 grams of carbohydrates.
Recipe for 30 Servings
This recipe makes 30 servings, with each serving providing 30 grams of carbohydrates, ideal for about one hour of endurance activity:
600 grams maltodextrin (available online or at health stores)
300 grams fructose (online or found in most grocery stores)
6 grams sodium citrate (online or check baking and/or supplement sections)
Instructions
Measure out the maltodextrin, fructose, and sodium citrate using a kitchen scale for accuracy.
Combine all the dry ingredients in a large mixing bowl and mix thoroughly.
Store the mixture in an airtight container in a cool, dry place.
To prepare one serving, mix approximately 30 grams (about 2 tablespoons) of the dry mixture with 500-750 ml of water. Stir until fully dissolved. Adjust the water volume based on your flavor preference and hydration needs.
Why It Works
The 2:1 maltodextrin-to-fructose ratio maximizes carbohydrate absorption rates, allowing your body to utilize up to 90 grams of carbs per hour. Sodium citrate not only replenishes electrolytes lost through sweat but also helps buffer lactic acid, delaying fatigue during prolonged efforts.
Customization Tips
Flavoring: Add a splash of natural fruit juice or a sugar-free flavor enhancer for taste.
Caffeine: For an extra energy boost, mix in a small amount of caffeine powder (20-50 mg per serving), but use with caution.
Higher Carb Loads: For longer workouts, scale up the carb and sodium citrate amounts proportionally.
By making your own endurance drink mix, you’re not only saving money but also tailoring your nutrition to your body’s needs. Whether you’re training for a marathon or just tackling a long run, this DIY mix has you covered!