Monday, August 17, 2009



Within two hours after the event you should aim to consume 100-200 grams of carbohydrate. Muscles are depleted of carbohydrate stores, which need to be replenished as quickly as possible. Sometimes it can be impractical or unpalatable to eat a large meal immediately afterwards. High carbohydrate drinks offer a convenient alternative.

The sports drinks mentioned in the table above are good but this is one of the few occasions when taking a high carbohydrate drink is preferable.


Homemade Electrolytes Sport Drinks

You may have heard of "isotonic" sports drinks that have been "scientifically developed in conjunction with top athletes". But it's very easy to make your own, low-cost carbohydrate drink that is just as effetive!

Isotonic means a fluid containing electrolytes and 6-8% carbohydrate (such as the sports drinks in the table above). To make your own add 200 ml (7oz) of concentrated orange juice (orange squash) to 1 litre (34oz) of water and add a pinch (¼-½ teaspoon) of table salt.

Hypotonic is a fluid that contains electrolytes and a very small amount of carbohydrate. This is used in very hot conditions where fluid replacement is the most important factor. To make your own add 100 ml (3.5oz) of concentrated orange juice to 1 litre (34oz) of water and add a pinch (¼-½ teaspoon) of table salt.

Hypertonic refers to a fluid that contains a large amount of carbohydrate and is ideal for refuelling after a game. To make your own add 400 ml (13.5oz) of concentrated orange juice to 1 litre (34oz) of water and add a pinch (¼-½ teaspoon) of table salt.

That's it for this part. In the final part we will look at some of the most popular supplements available to athletes and whether they really do live up to their claims.

Homemade Sports Drink by

Makes 1 Quart

1/4 cup granulated sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice or any other juice your kids love (not concentrate)
2 tablespoons lemon juice
3 ½ cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water. Add the juice, lemon juice, and the remaining water; chill. Quench that thirst!

Nutrition Information per Serving (1 cup): 200 calories, 50g carbohydrate, 110mg sodium

1 comment:

  1. I enjoyed this podcast - so much so that I’m listening to it for the 3rd time this morning! So much of the information pertained to my life right now. The enriched cereals idea to increase iron consumption is right on for my 13 year old meat avoidant daughter who is a competitive dancer. The homemade sports drink for my 15 year old golfer for the hot summer days ahead. The trail mix recipe is similar to one that I make for my 8 year old’s classroom snack - the cereal mix snack is the classroom’s favorite - they beg for it! And tonight I will make the enchilada casserole with veggie crumbles for supper. Thanks to all for these great suggestions!