Attention endurance athletes: try making your own sports drink at home to save money! This recipe offers close to the same nutritional profile of commercial sports drinks (e.g. Gatorade), offering 50-70 calories per 8 ounces (250 mL) with about 110 milligrams of sodium, but at a much lower cost. Get creative and try mixing different blends of juices (such as cranberry and lemonade) instead of orange juice to mix up the flavour options.
|Sugar||¼ cup||50 g|
|Salt||¼ tsp||1 mL|
|Hot water||¼ cup||60 mL|
|Orange juice (not from concentrate)||¼ cup||60 mL|
|Lemon juice||2 Tbsp||30 mL|
|Cold water||3.5 cups||875 mL|
- Prep: 1 minutes Total: 3 minutes
- In the bottom of a pitcher, dissolve the sugar and salt in hot water.
- Add the juice and the remaining water; stirring together.
- Chill in the fridge.
- Enjoy during exercise!
Adapted from: Nancy Clark’s Sports Nutrition Guidebook
Makes 4 servings (258 g / serving) 1 serving = 1 cup (250 mL)
Prepared By: Jennifer Broxterman, Registered Dietitian & Sports Nutritionist
NutritionRx Email: email@example.com Phone: (519) 520-9549 Website: www.nutritionrx.ca