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How you can make your own sports drink?

Whether you exercise on weekends only, or every day, sometimes you may want to make you a sports drink for a long period of holding energetic, or when the training lasts longer than 60 minutes. Although on the market there are various products that will meet that need, you probably prefer to drink when you are on your own and create it according to your own taste, with flavors you like and favorite ingredients.

sports drink

When you are makingĀ sports drink, you want to pay attention to three key components: fluid, carbohydrates and electrolytes (mainly sodium). The fluid will help prevent dehydration, carbohydrates will provide energy to muscles that are working intensively and electrolytes ensure that the liquid remains in the body in the right places.

The drinks contain different amounts of fluids, carbohydrates and electrolytes. Water, for example, is itself a liquid. On the other hand, coconut contains fluid, electrolytes and carbohydrates, but not necessarily in the ideal ratio. Sports drink should contain the perfect ratio of these three components in order to prevent dehydration, indigestion or electrolyte imbalance. With this as a rule, you should only bother when it comes to intense physical activity many hours in adverse conditions. No, it would not be that bad, even if you exercise moderately and briefly, still pay attention to adequate intake of these three components.

Want to enter 14 to 20 grams of carbohydrates, 100 to 125 milligrams of sodium and 20 to 35 milligrams of potassium in one cup of 237 milliliters. This may sound like a complex formula, but you do not need to worry. We bring you recipes that will help you with this. Use them as a base and adjust if necessary. Some people feel better if they enter fewer carbohydrates, and some feel better if their drink is sweeter and contains more electrolytes.

If you are unsure, consult a nutritionist. Also, pay attention to the training, which lasts longer than 2.5 hours, a commercial sports drinks may be the best choice because they provide a ratio of all components that can be difficult to achieve individually.

The drink of orange and carrot

This potion in 237 milliliters contains 17 grams of carbohydrates, 119 milligrams sodium and 387 milligrams of potassium.

Ingredients

  • 1 cup of carrot juice
  • 1 cup orange juice
  • 1 cup water
  • 1/8 tsp salt

Preparation

Mix all ingredients in a blender.

Drink made from coconut and pineapple

This potion in 237 milliliters contains 14 grams of carbohydrates, 112 milligrams sodium and 271 milligrams of potassium.

Ingredients

  • 1 cup pineapple juice
  • 1 cup coconut water
  • 1 cup water
  • 1/8 tsp salt

Preparation

Mix all ingredients in a blender.

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