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About the Recipe
About the Recipe
It’s common knowledge that during a long race, you need between 90 and 120 grams of carbohydrates per hour. That means you’ll have to eat and drink quite a lot, and there are various ways to get it all in. Transition zones at races often showcase the most creative solutions: 20 gels taped to the bike frame, five bottles filled with sports drink, and even sandwiches wrapped in aluminum foil.
I started my first Ironman with gels as well. My plan was simple: one bottle of sports drink plus four gels or bars per hour. Unfortunately, my stomach protested, and I struggled to consume everything. During the run, I was so fed up with the gels that I forced them down with great reluctance. In later races, I switched to high-carbohydrate sports drinks from brands like Maurten and NutriD. This worked much better for me: I could easily consume the nutrition, and the gels during the run didn’t bother me anymore.
The only downside is that I don’t train with them enough. Your body needs to adapt to such high carbohydrate intake, which means using this type of nutrition in nearly every training session leading up to a race. Triathlon is already not a cheap sport, and just the sports drink for a six-hour ride costs about €15. With my training sessions, that quickly adds up to over €100 a month.
That’s why I started looking for ways to make the sports drink myself, and guess what? You can prepare it for a fraction of the cost. This recipe is 99% similar to the big brands and costs less than 20% of the original price.
How to use it?
How to use it?
Start with a mix that delivers 90 grams of carbohydrates per hour. For most athletes, this is sufficient, and you can gradually increase the dosage if you want to consume more. Mix 360 grams of the base recipe with 1 liter of water. It’s helpful to measure this using a scale and a funnel.
For an intake of 90 grams of carbohydrates per hour:
Drink 250 ml per hour during your training, divided into 2 to 4 intervals. With a 750 ml bottle, you can train for 3 hours. If you also want to eat something, you can slightly reduce the amount of drink, for instance, by drinking 200 ml per hou
For an intake of 100 grams of carbohydrates per hour:
Drink 280 ml per hour during your training, divided into 2 to 6 intervals. With a 750 ml bottle, you can train for 2 hours and 45 minutes.
For an intake of 120 grams of carbohydrates per hour:
Drink 330 ml per hour during your training, divided into 2 to 6 intervals. With a 750 ml bottle, you can train for 2 hours and 20 minutes.
Did you know you can also use this recipe to make gels for running? Learn more!
The Basics of the Recipe
The Basics of the Recipe
The base recipe consists of two types of sugars: dextrose and fructose. These simple sugars need to be mixed in a specific ratio. Additionally, a small amount of electrolytes is added. That’s all you need for the basic mix. By varying the ratios of the sugars, you can achieve different energy release rates. Start with the lowest ratio and gradually work up to higher dosages, as it takes time for your body to adapt to these quantities and ratios.
Dextrose/Fructose Ratios:
6:1 ratio: Up to 60 grams of carbohydrates per hour
2:1 ratio: Up to 90 grams of carbohydrates per hour
3:2 ratio: Up to 100 grams of carbohydrates per hour
1:1 ratio: Up to 120 grams of carbohydrates per hour
The mix tastes sweet—it’s essentially sugar water. You can drink it plain, but for a better flavor, I recommend adding a splash of sugar-free syrup to avoid introducing unwanted sugars.
I order my ingredients from Bulk.com and Amazon. Links to the products can be found via the buttons on the left. If you order through these links, I earn a small commission, which I greatly appreciate.
Dextrose
Dextrose
Dextrose, also known as grape sugar, is a simple sugar that is quickly absorbed by the body and directly utilized by the muscles for energy. This makes it ideal for rapid fuel during intense training sessions or competitions. Unlike table sugar (sucrose), dextrose provides immediately available energy.
Fructose
Fructose
Fructose, also known as fruit sugar, is absorbed more slowly than dextrose and is primarily stored in the liver as glycogen. It replenishes glucose reserves and provides a gradual release of energy.
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Elektrolyten
Elektrolyten
Electrolytes are a mix of minerals that you lose through sweat and urine during exercise. How much you lose depends on the weather conditions—the more you sweat, the more electrolytes you need to replenish. Typically, you add a few grams per liter to your mix.
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Additions to the Recipe
Additions to the Recipe
In addition to the base mix, you can include various supplements depending on your needs. Carefully review the benefits of each product and add what is relevant for you.
Dosage per kilogram of the base recipe:
BCAA (Branched-Chain Amino Acids): 30 grams
Beta-Alanine: 15 grams
Citrulline Malate: 30 grams
Taurine: 30 grams
L-Glutamine: 30 grams
Caffeine: Depends on your body weight and desired dosage
A standard espresso (30 ml) contains 40 mg of caffeine, while a capsule can contain between 200 mg and 400 mg. This is equivalent to 5 to 10 espressos, so be cautious with the amount.
BCAA
BCAA
BCAAs (leucine, isoleucine, and valine) stimulate muscle recovery and growth after training. They can also help reduce muscle breakdown during prolonged exertion and delay fatigue, which can extend your performance.
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Beta-Alanine
Beta-Alanine
Beta-alanine increases carnosine levels in the muscles, which helps counteract acidity during intense, short bursts of effort. This improves endurance and allows athletes to perform at high intensities for longer periods.
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Taurine
Taurine
Taurine acts as an antioxidant and helps reduce oxidative stress during intense exertion, which can limit muscle damage. Additionally, taurine supports hydration by improving the fluid balance within cells and promotes muscle contraction, which may contribute to enhanced strength and endurance. Lastly, taurine can help reduce fatigue.
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Citrulline Malate
Citrulline Malate
Citrulline malate promotes nitric oxide production, which leads to improved blood flow and oxygen delivery to the muscles. This can enhance strength, endurance, and post-exercise recovery while reducing fatigue.
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L-Glutamine
L-Glutamine
L-glutamine supports muscle recovery and immune function, especially after intense exertion. It can help reduce muscle breakdown, accelerate recovery, and allow the body to better recover from strenuous training sessions.
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Cafeïne
Cafeïne
Loose caffeine powder is hard to find, so I recommend ordering caffeine capsules and breaking them open into your bottle. This way, you can ensure you're not consuming too much caffeine. Be aware that a standard espresso (30 ml) contains 40 mg of caffeine, while a capsule can contain between 200 mg and 400 mg. This is equivalent to 5 to 10 espressos, so be cautious with the amount.
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