Perhaps the single most powerful nutritional aid for training and competition is fluid intake. Dehydration limits performance, inhibits recovery, and contributes to muscle soreness. Mike's Mix Sports Drink provides sustained energy for your workout and replenishes electrolytes lost through sweat.
Want to make your own sports drink? With just a few simple ingredients, you can modify and fine tune your drink to suit your tastes. Read below for information about carbohydrate amount and a couple recipe ideas (scroll to bottom) to get you started.
The following carbohydrate recommendations are given for moderate to high-intensity cardiovascular exercise such as running, cycling and triathlons.
Workouts approximately one hour in duration:
A mouth rinse or small amounts of carbohydrate can result in a performance benefit; 30 grams total of carbohydrate is recommended.
Workouts 1 to 2.5 hours in duration:
Athletes are advised to ingest 30-60 g of carbohydrates per hour from a single carbohydrate source such as glucose or a glucose polymer: Here are the highest quality, purest sources we have found: dextrose (often referred to as glucose) and maltodextrin, a glucose polymer.
Workouts 2 to 3 hours in duration:
Athletes are advised to ingest 60 g of carbohydrates per hour from a single source, such as glucose or a glucose polymer (dextrose/maltodextrin).
Workouts greater than 3 hours in duration:
Athletes are advised to ingest approximately 90 g of carbohydrates per hour from a multiple, transportable carbohydrate source.
Carbohydrate ingested at high rates must be a multiple transportable source in order to allow high oxidation rates and prevent the accumulation of carbohydrate in the intestine.
- Fructose is metabolized by the liver and offers another transport mechanism.
- Sucrose or table sugar is a disaccharide made of equal parts glucose and fructose and is an easily obtainable source of fructose. You could also use natural Mike's Mix Honey Powder, which will help improve taste.
Recipe #1
In a 700mL water bottle combine:
- 5 level tablespoons of maltodextrin powder (or substitute some for equal amounts of glucose (dextrose) powder to make it sweeter)
- 1 pinch of salt (less than ¼ teaspoon)
- A squeeze of lemon or lime juice for taste (optional)
- 700mL water
Nutritional information:
- Carbohydrate:56 grams (or 8 grams per 100mL), all glucose or glucose polymer
- Sodium: Approx. 50mg per 100mL
Recipe #2
In a 700mL water bottle combine:
- 4 level tablespoons of maltodextrin powder
- 1 level tablespoons of white sugar or honey powder
- One pinch of salt (less than ¼ teaspoon)
- Squeeze of lemon or lime juice for taste (optional)
- 700mL water
Nutritional information:
- Carbohydrate:56g (or 8 grams per 100mL), 9:1 (Glucose to Fructose)
- Sodium: 50mg per 100mL