If you don't like to use any of the popular sports drinks like Gatorade, Cytomax, Allsport, Accelerade, etc because they are too expensive or you don't like their taste what should you put in your own?

In general you can simply follow the ingredients from any of the popular drinks but many of the ingredients are either hard to get, only used for taste, or marketing reasons.

So let’s look at the most basic sports drink:

Water

Water is a good ingredient. It is the main reason you want to use a sports drink. And if you’re doing a low intensity sport, and you goal is to loose weight it is really all you need. Using anything else will only add calories.

Carbohydrates

Sugar (a type of carbohydrate) is the best ingredient for any sports drink. In most sports drinks however it is not the normal sugar that you would put in your coffee. The preferred substance is called glucose. Glucose is the main energy source in animals and plans as energy for muscles. The natural available form is called D-Glucose or Dextrose as it is usually named. Dextrose is different from normal sugar because your body does not have to break it down to get it into your blood stream. If your body would get normal sugar it would have to break it down first.

Dextrose

So Dextrose can be the main ingredient in a sports drink. To make it use about.

3-6 grams of dextrose/100 ml (grams) of water.

Now why not use more? First of all your body can’t simply process everything at once. Your liver processes about 30-60 grams of carbohydrates per hour. There is simply no use in putting in more.
What’s even more important, higher concentrations may upset your stomach!

There is however another alternative: maltodextrin

Maltodextrin

Maltodextrin is a chain of Glucose. However Maltodextrin will simply fall apart in your body without any effort. This helps in two ways.

It’s not sweet
You get more glucose at the same concentration.

Maltodextrin is usually used in concentrations of:

5-10 grams/100 ml of water

Drinking it during or after an intense workout or training allows you to easier meet your energy needs. Because it’s not sweet you won’t have trouble drinking a lot of it.

And that’s really all to it. The only thing you need to figure out now is how much to drink and how much energy you need!

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