TheKeyboardGonzagaKick
30-05-2007, 09:46 AM
Thought I would start a seperate thread for this so it didn't interfere with anyone elses sports drink threads.
The Composition Of Commercially Available Sports Drinks
Most commercially available sports drinks (Table 2) contain 60-80g/l carbohydrate (predominantly as glucose and/or glucose polymers, though some drinks may also contain fructose, maltose or sucrose) and 20-25mmol/l sodium. They also contain flavoring (e.g. orange or lemon) to increase palatability. Typically sports drinks like these will cost around 70-125p for a 400-500mL can or bottle.
Table 1: Composition Of Some Drinks That Are Commonly Consumed During Exercise
Sports Drink Carbohydrate (g/l) Sodium (mmol/l) Potassium (mmol/l) Chloride (mmol/l) Osmolarity (mmol/l)
Gatorade 62 23 3 14 349
Lucozade Sport 64 23 3 14 280
Isostar 73 24 4 12 296
A drink that closely approximates these - at a fraction of the cost - can be made up as follows:
The amounts shown are sufficient for 1 litre (1000 mL) of drink (Gleesonade!).
50 grams of glucose as dextrose monohydrate (available from most chemists).
0.5 grams of sodium chloride (table salt). This is equivalent to about 1/7th of a level teaspoon.
1.5 grams of sodium bicarbonate (baking soda). This is equivalent to about half of a level teaspoon.
Add the above ingredients to 500 mL of water from the cold tap. Mix thoroughly until completely dissolved.
Add 100mL of a commercially available sugar-free (low-cal) fruit cordial (experiment with different flavours to see what you like best). A citrus fruit flavour such as lemon or lime is a popular choice. Buy supermarket own brands to keep the cost low.
Finally add more cold water to top up to a total volume of 1 litre.
If you find the drink to be a little too salty for your taste, then instead of the table salt and baking soda, add 2.5 grams (about one level teaspoon) of sodium citrate (as trisodium citrate dihydrate). This will provide a similar amount of sodium, but without the salty taste.
Pour the drink into a bottle that can be kept airtight. Store it in the fridge if you are not going to use it on the same day. Use within 3 days.
Any experienes with this or something similar?
The Composition Of Commercially Available Sports Drinks
Most commercially available sports drinks (Table 2) contain 60-80g/l carbohydrate (predominantly as glucose and/or glucose polymers, though some drinks may also contain fructose, maltose or sucrose) and 20-25mmol/l sodium. They also contain flavoring (e.g. orange or lemon) to increase palatability. Typically sports drinks like these will cost around 70-125p for a 400-500mL can or bottle.
Table 1: Composition Of Some Drinks That Are Commonly Consumed During Exercise
Sports Drink Carbohydrate (g/l) Sodium (mmol/l) Potassium (mmol/l) Chloride (mmol/l) Osmolarity (mmol/l)
Gatorade 62 23 3 14 349
Lucozade Sport 64 23 3 14 280
Isostar 73 24 4 12 296
A drink that closely approximates these - at a fraction of the cost - can be made up as follows:
The amounts shown are sufficient for 1 litre (1000 mL) of drink (Gleesonade!).
50 grams of glucose as dextrose monohydrate (available from most chemists).
0.5 grams of sodium chloride (table salt). This is equivalent to about 1/7th of a level teaspoon.
1.5 grams of sodium bicarbonate (baking soda). This is equivalent to about half of a level teaspoon.
Add the above ingredients to 500 mL of water from the cold tap. Mix thoroughly until completely dissolved.
Add 100mL of a commercially available sugar-free (low-cal) fruit cordial (experiment with different flavours to see what you like best). A citrus fruit flavour such as lemon or lime is a popular choice. Buy supermarket own brands to keep the cost low.
Finally add more cold water to top up to a total volume of 1 litre.
If you find the drink to be a little too salty for your taste, then instead of the table salt and baking soda, add 2.5 grams (about one level teaspoon) of sodium citrate (as trisodium citrate dihydrate). This will provide a similar amount of sodium, but without the salty taste.
Pour the drink into a bottle that can be kept airtight. Store it in the fridge if you are not going to use it on the same day. Use within 3 days.
Any experienes with this or something similar?