Homemade Sports Drink

Homemade Sports Drink 2016-10-24T03:50:54+00:00

A correctly designed sports drink is obviously preferred over juice as it will contain vital nutrients, likeelectrolytes, and specially designed carbohydrates, which will fire up your machine (body). If you cannot find a sports drink that identifies its glycemic response (as either low or high glycemic), you can create your own drink. You can achieve the Glycemic Response Required by timing the ingestion of a correctly designed sports drink, or you can use high or low glycemic juices mixed with water.

The following chart shows how to make a homemade sport drink that targets your category.

Glycemic Category
Category Drink Formula
Low Glycemic
25% pure pear or peach juice and 75% water
Moderate Glycemic
25% pear or peach juice, 25% orange juice and 50% water
High Glycemic
Pure orange juice or pineapple juice


When selecting a brand of pear or peach juice, make sure you check the Ingredients panel for the addition of grape or other juices. Avoid pear or peach juices which contain other added juices. High glycemic fruits are frequently added to pear and peach juices, which changes the glycemic nature of the juice.

Homemade Sports Drinks
Other Recipes

 


Isotonic – 200ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypotonic – 100ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

Hypertonic – 400ml of orange squash (concentrated orange), 1 litre of water and a pinch of salt (1g). Mix all the ingredients together and keep chilled.

 

Dissolve a tablespoon of sugar and a pinch of salt in a tablespoon of orange juice or in two tablespoons of lemon juice. Add 7.5 ounces of cold water and stir.
Buy fruit drink crystals and mix them with water to half the recommended strength. For each liter (4 cups) that you mix, add 1/5th of a teaspoon of table salt. This should give you a 6-8% carbohydrate solution with approximately 100 mg of sodium per 250 ml(cup).