How to Make Homemade Sports Drink with Carbs and Electrolytes

The Time-Crunched Cyclist Podcast by CTS

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1M ago 15:55

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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 EPISODE

Are Glucose vs. dextrose the same thing?
Maltodextrin as a carbohydrate source for sports drinks
Glucose + Fructose for increased rate of absorption
Kristen Arnold's simple, inexpensive, and effective sports drink recipe
Brand name sports drink examples
Making your own high carbohydrate sports drink

RESOURCES
- 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
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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.
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