How to Make Homemade Sports Drink with Carbs and Electrolytes

Unlock the secrets of sports nutrition as we explore the often-confused sugars—glucose and dextrose—with insights from nutrition expert Kristen Arnold, MS, RDN, CSSD. Then we'll delve deeper into the world of maltodextrin and learn how mixing carbohydrate sources can drastically enhance your athletic performance. As a bonus, we'll provide Kristen's recipe for a homemade sports drink that's easy to make, features inexpensive ingredients, and is easily customizable.

IN THIS EPISODEAre Glucose vs. dextrose the same thing?Maltodextrin as a carbohydrate source for sports drinksGlucose + Fructose for increased rate of absorption Kristen Arnold's simple, inexpensive, and effective sports drink recipeBrand name sports drink examplesMaking your own high carbohydrate sports drinkRESOURCES

- Episode 192: Do Regular Cyclists Benefit From Super High Carbohydrate Intakes? https://youtu.be/WyrGWlEMBEM

- Slow vs Fast Carbs:

- Ratios of sugar combinations in sport drinks

- Never Second 2:1 ratio from Asker Jeukendrup

- SuperHigh Carb

- Beta Fuel

- Glucose vs Fructose vs Sucrose

- Kristen Arnold's website 

SPORTS DRINK RECIPE

(makes two, 16-oz bottles)

- 32oz Water

- ¼ tsp table salt

- 4 tbsp Maple Syrup

- Flavor of choice (1 oz fruit juice, a squeeze of lime juice, a few drops of peppermint oil… experiment with your favorite flavors!)

Nutrition Facts: (per 16oz)

Calories: ~104kcal

Carbs: 27g

Fat: 0g

Protein: 0g

Sodium: 308mg

ASK A QUESTION FOR A FUTURE PODCAST HOST

Adam Pulford has been a CTS Coach for nearly two decades and holds a B.S. in Exercise Physiology. He's participated in and coached hundreds of athletes for endurance events all around the world.

Listen to the episode on Apple Podcasts, Spotify, Stitcher, Google Podcasts, or on your favorite podcast platform

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