Today there are endless options for isotonic drinks and energy gels for athletes. Now you can fuel your workouts with sports drinks made with matcha tea powder and gels that taste like French toast. The fast-absorbing carbohydrates in these products can help you avoid the dreaded crash, and the electrolytes work to maintain fluid balance and muscle function when you're training hard.
Sure, store-bought products are super convenient, but if you can spare some time before you head out, you can easily create your own homemade electrolyte drinks and energy gels in the comfort of your own kitchen using nothing more than a few ingredients.
When your training lasts more than an hour, look for any of these homemade options to give your body a boost of energy.
How to make homemade isotonic drinks?
Electrolyte or sports drinks are designed to supply fluid for hydration, fast digesting carbohydrates power source and some electrolytes (sodium) to replace some of what is lost in sweat. But you don't need to rely on store-bought versions when making your own elixir is easy (plus, it saves you some hard-earned money).
Each of these recipes provides a carbohydrate concentration (around 5%) that promotes better intestinal absorption to quickly provide working muscles with the energy they need and decrease the risk of stomach problems. Neither is too sweet, and there's enough sodium to help prevent levels from dropping too drastically when you sweat.
However, you can always modify each recipe to create your perfect formula. If you want fewer sugary carbs and a bit more sodium (a good option for hot, sweaty conditions), simply replace some of the fruit juice with water and add an extra pinch of salt. But steer clear of the idea of using almost all fruit juice, as that will greatly increase the concentration of carbohydrates, leading to delayed gastric emptying and increased risk of digestive problems.
These isotonic drink hacks are enough to fill a 700cl (3 cups) water bottle, so you'll only need to expand the ingredients if you want to fill multiple bottles. The drinks can be made a day or two in advance if kept cold.
pineapple with lime
- 2 cups of water
- 1 cup pineapple juice
- 1 tablespoon fresh lime juice
- 1/8 + 1/16 teaspoon salt
Place all the ingredients in a large water bottle and shake well to mix.
Nutrition per bottle: 136 calories, 1g protein, 33g carbs, 0g fat, 441mg sodium.
cider with cinnamon
- 1 3/4 cups of water
- 1 1/4 cups apple cider
- 1/4 teaspoon cinnamon
- 1/8 teaspoon + 1/6 teaspoon salt
Place all the ingredients in a large water bottle and shake well to combine.
Nutrition per bottle: 150 calories, 0g protein, 39g carbs, 0g fat; 467mg sodium.
grape mint
- 2 cups of cold brewed mint tea
- 1 cup of 100% grape juice
- 1 tablespoon fresh lemon juice
- 1/8 teaspoon + 1/16 teaspoon salt
Put all the ingredients in a large water bottle and shake well to mix.
Nutrition per bottle: 156 calories, 1g protein, 39g carbs, 0g fat; 449mg sodium.
How to make energy gels?
Gels are an option for athletes when they need a large amount of sugary energy at once to avoid that near-death feeling. The beauty of these gel-like carb bombs is that they have extra water built in to help with absorption and limit the digestive difficulties that can come from taking too many prepackaged gels.
In addition, they provide a natural source of potassium electrolytes and a fruity flavor to avoid palate fatigue. You can choose an energy shot recipe with higher carbohydrate calories when working at higher intensities for longer periods and need extra fuel to keep your gas tank from turning red. The gels can be made a day or two ahead if kept cold. Place them in a reusable container so you can easily take them while training or competing.
Apple pie flavor
- 5 dried apple pieces, chopped
- 2/3 cup of boiled water
- 1 tablespoon of brown sugar
- 1/4 teaspoon cinnamon
- 1 / 8 teaspoon salt
Place the dried apple and the boiled water in a blender and let it soak for 30 minutes. Add the remaining ingredients and mix until as smooth as possible. Let cool and then put it all in a gel container. Cover with additional water if there is room.
Nutrition: 110 calories, 0g protein, 29g carbs, 0g fat, 320mg sodium
maple raisins
- 1 / 3 raisin cup
- 3/4 cup of boiled water
- 1 tablespoon maple syrup
- 1/2 teaspoon orange zest (optional)
- 1/4 teaspoon cinnamon
- 1 / 8 teaspoon salt
Place the raisins and the boiled water in a blender and let them soak for 30 minutes. Add the remaining ingredients and mix until as smooth as possible. Let it cool down and then transfer it to a gel pack. Cover with additional water if there is room in the container.
Nutrition: 195 calories, 2g protein, 51g carbs, 0g fat, 320mg sodium
mango with file
- 1/3 cup chopped dried mango
- 2/3 cup of boiled water
- 2 teaspoons of honey
- 1 teaspoon lime zest
- 1 / 8 teaspoon salt
Put the dried mango and the boiled water in a blender and let it soak for 30 minutes. Add the remaining ingredients and mix until as smooth as possible. Let cool and then put it in a container for gels. Cover with additional water if there is room.
Nutrition: 152 calories, 2g protein, 40g carbs, 0g fat, 291mg sodium