How to make sports drinks at home

Composition of isotonics

These drinks contain two main ingredients:

• Carbohydrates: These are sugars that provide fuel for working muscles.
• Sodium: Essentially just salt. A small amount helps speed up rehydration. It maintains fluid balance and replaces salts that are lost through sweating.

Isotonic Sports Drink Ingredients

If a drink is described as "isotonic", this means that it contains similar concentrations of salt and sugar as in the human body. In other words, it will contain 6 to 8% carbohydrates (sugars). How to make isotonic water with your own hands at home? You can make alternatives to store-bought sports drinks at home.

Drinks with herbs and honey

Honey does double duty post-workout, it's great for maintaining optimal blood sugar levels and promoting muscle recovery after a workout. So, how to prepare this healthy and sweet drink.

To prepare you will need:

1. Water – 700 ml.
2. Thyme - several sprigs.
3. Mint - several sprigs.
4. Honey – 4 tbsp.
5. Salt – 1 tsp.

Cooking process:

Combine all ingredients in a blender and stir some more. Enjoy your drink chilled.

Isotonic recipes

Option 1: Fruity Sports Drink

• 250 ml real fruit juice ( 100% juice , not a drink);
• 250 ml water;
• a pinch of salt.

Mix all ingredients and refrigerate. This drink contains 10.4 g of carbohydrates per 100 ml, so in the end the finished sports drink contains approximately 26 g of carbohydrates, the same as in store-bought isotonic drinks. Each serving will cost you somewhere between 10-20% of the cost of a store-bought sports drink.

Option 2: mojito, non-alcoholic recipe

• 1/2 lime juice (about 20 ml);
• 150 ml apple juice;
• Water 330 ml;
• Honey or brown sugar - 1 tsp;
• Mint (4-6 leaves);
• A pinch of salt.

Just mix the sugar/honey and mint together without breaking the leaves. Add apple juice and water. Shake, cool. This recipe has a little more ingredients than the previous version, but it's worth it. It is inspired by the famous mojito cocktail. It's a good sports drink because it naturally contains a fair amount of carbohydrates compared to store-bought sports drinks, but it doesn't have any of the nasty synthetics you find in branded drinks.

Option 3: Lemon and Ginger Sports Drink

• 44 ml lemon;
• a piece of raw ginger;
• 450 ml water;
• Honey 3 tsp.

1. Add a few thin slices of ginger to a large cup of boiled water and let it steep.
2. Remove the ginger pieces and squeeze in the lemon, then stir in the honey.
3. Let it cool before pouring the drink into the bottle, leaving it in the refrigerator to cool.

Ginger has a large number of health benefits, especially its anti-inflammatory properties, as does natural lemon juice. So this is a good healthy drink that is also loaded with vitamin C.

Option 4: Coconut Water

100% pure coconut juice is nature's sports drink. It contains 5g carbohydrates per 100ml, very close to the amount found in commercial sports drinks, and contains an impressive blend of minerals such as sodium, potassium, calcium, phosphorus and magnesium. Many of them are also found in branded sports drinks. You can add fresh lemon juice to it. The downside is that it's not as cheap as a synthetic sports drink (at least if you're paying for 100% juice).

Option 5: Cheap and Light Sports Drink

• 100 ml of natural juice of your choice;
• 400 ml water;
• a pinch of salt;
• 4 tsp. sugar (optional).

Mix everything together and store in the refrigerator. The drink contains only about 7 g of sugar per 500 ml, much less than in store-bought isotonic drinks. If you think you are lacking carbohydrates, you can add sugar (about 4 teaspoons) and dissolve it, but very few people will need additional sugar for exercise lasting less than 1 hour. If you are going to dissolve the sugar, you will find it easier to do so in warm water.

Option 6: isotonic from rehydron

• 0.5 l of water;
• 2 lemons;
• 3 tbsp. l. honey;
• rehydron 1 package.

1. Dilute rehydron in a glass of water;
2. squeeze the lemon and add the juice to the remaining amount of water;
3. add honey and stir everything together.

Cocoa drink

Cocoa supports blood circulation and overall cardiovascular health. It has certain nutrients called flavonoids, including epicatechin, which benefit the cardiovascular system in several ways, including by maintaining optimal blood flow as well as desired blood pressure and cholesterol levels.

Optimal blood flow to muscles during and after workouts can lead to maximum performance and recovery. The perfect combination of protein and carbohydrates to speed up muscle recovery can be found in a chocolate milk drink.

Ingredients:

1. Water – 250 ml.
2. Sugar – 5 tbsp.
3. Unsweetened cocoa powder - 1 cup.
4. Salt – 1 tsp.
5. Vanilla extract – 1 tsp.

In a medium saucepan, bring water and sugar to a boil, whisking until sugar dissolves. Add cocoa and salt and mix with a whisk. Allow the mixture to boil, whisking constantly. Remove from heat and let cool. Add vanilla. Pour into an airtight container and refrigerate.

Recipe No. 2

1. homemade syrup - 1 tbsp.
2. Skim milk – 300 ml.

Combine the ingredients in a glass and stir.

Recipe No. 3

Take carbohydrates with your coffee after an intense workout, and your muscles will absorb the glucose they need for faster recovery.

Ingredients:

1. Chilled coffee – 250 ml.
2. Cocoa powder – 2 tsp.
3. Sugar – 3 teaspoons.
4. Ice.
5. Skim milk – 1/3 cup.

Cooking process:

Pour coffee and milk into a glass. Mix cocoa powder and sugar, then carefully add to coffee mixture, stir and add ice.

Recommended video:

https://youtu.be/D5fK2Uw02EA

How to make your own sports energy drink

In the world of sports nutrition, a lot of attention has recently been paid to energy drinks, which increase endurance, increase strength and motivation during training. In this article we will try to give several recipes with which you can prepare a sports energy drink at home, while choosing the most suitable one for yourself and saving a significant part of your money. In terms of effectiveness, energy drinks prepared at home are practically no different from special sports supplements, since all the necessary ingredients can be easily purchased at pharmacies and stores.

Calorie norm in the daily menu

Drawing up a nutrition program for gaining muscle mass begins with determining the calorie intake. To grow muscle fibers, you need to exceed your daily nutrient intake by about 10-20%. At the same time, the sources of carbohydrates and fats in the diet must be “correct”, otherwise an excess amount of calories can lead to an increase in body fat rather than muscle.

Note! The right fats are vegetable oils, and carbohydrates are slow forms (whole grains, cereals, etc.).

Recipe No. 1: Energy drink “Classic”

This recipe is extremely simple and the taste of the resulting solution is very good (reminiscent of iced tea sold in aluminum cans).

• Brew 3 black tea bags in a cup (200 ml) with boiling water and let steep for 5-10 minutes
• Pour the resulting solution into a 0.5 liter bottle
• Fill the rest with cold boiled water
• Place 20 ascorbic acid tablets (each 50 mg) into a bottle.
• Shake until the pills dissolve and place in the freezer (note that you can place hot drinks or
• products if the container is hermetically sealed).

Take several sips of the drink throughout your workout. Effects: Tea contains many tonic and stimulating components, such as caffeine. Water promotes rehydration, and ascorbic acid suppresses cortisol secretion.

Proper water consumption while building muscles

Gaining weight through muscle mass is simply impossible without maintaining a healthy balance of water in the body. Lack of moisture can be one of the main reasons for training stagnation and lack of athletic progress. The optimal amount of clean water for increasing lean muscle mass is 1.5-3 liters, depending on your current weight.

However, you should absolutely not drink water while eating. It will create a barrier to the natural process of digesting food and absorbing useful components. The best option is to drink water between main meals.

It is also important for athletes’ diets what to drink during the day. To replenish moisture reserves, plain water, weak green tea, or a special electrolyte solution are best.

Recipe No. 2: Energy drink “Razdrive”

This recipe is a more expanded version of the previous one. It may taste less pleasant, but this can be corrected by manipulating the doses of ingredients and the amount of liquid. Some components can be omitted altogether.

Complete all preparations described in the previous recipe.

• Add 10-20 drops of eleutherococcus alcohol tincture, which can be purchased at any pharmacy.
• Add 20 crushed 0.5 g glucose tablets (aka dextrose). Purchased at a pharmacy.
• Add 5-10 g BCAA powder
• Refrigerate the drink and consume during your workout.
• If you want to enhance the stimulating effect of the energy drink, increase the number of tea bags to 5.

Effects:

• Energy supply to muscles (due to glucose)
• Recovery (due to BCAAs)
• Stimulation and motivation (tea and eleutherococcus).
• Rehydration (water)
• Anti-catabolic effect (ascorbic acid)

Advice from nutritionists

N. Fedorenko, nutritionist, nutrition consultant for the FoodEx portal

The main rule of any mass gain: the proportion of muscles gradually increases due to the consumption of additional portions of food (calorie surplus). For some people, to gain weight, it is enough to increase the total calorie intake by 10-15% (endomorphs and mesomorphs, since they gain weight without much difficulty), but lean athletes need an even larger increase in nutrients (+ 20-30%).

Increasing caloric intake does not mean doubling portions of food, leaning on sweets and fatty foods. The menu for active weight gain consists of healthy foods containing essential vitamins and nutrients. The frequency of meals should be increased to 5-6 times at equal intervals throughout the day.

K. Litvinova, nutritionist, fitness trainer

To effectively gain muscle mass, in addition to strength training, you need to pay great attention to your diet, its calorie content and food content. I advise my clients to focus on protein foods and cereals. Such products help saturate the body with energy and the necessary substances for muscle growth. However, many people forget to calculate how much protein a particular body needs - approximately 2 grams per 1 kg of weight (however, you should not eat more than 2-3 eggs per day).

Also, for progress in the gym you need a drinking regime, a positive mood and enough sleep. At the same time, you should not have a late meal on the eve of bedtime - heaviness in the stomach will prevent you from falling asleep, interfering with proper rest. The best option is a light snack about 2 hours before bedtime.

L. Denisenko, nutritionist, author of a popular blog on proper nutrition

Be sure to keep a food diary for menu planning, progress notes, etc. It is also useful to write down your feelings during the day, note periods of hunger and other nuances. Such a diary helps analyze the menu, make the necessary adjustments, and prevent breakdowns, overeating or calorie deficit. Monitoring yourself and your nutrition will allow you to quickly achieve the desired progress in building muscles.

Recipe No. 3: Decaffeinated energy drink

Dissolve a couple of tablespoons of honey in 0.5-1 liters of warm mineral table water, squeeze out lemon juice, add 0.15-0.30 g of succinic acid, an alcohol tincture of any adaptogen (or two), cool the drink. Part of the drink can be consumed 15-30 minutes before training, the rest can be drunk in small portions during training.

Effect:

• Rehydration (mineral water);
• Energy supply to muscles (due to fructose, glucose and succinic acid);
• Anti-catabolic effect (vitamin C);
• Stimulation and motivation (adaptogens).

An example of a ready-made menu for each day of the week

An approximate menu option allows you to get used to the new diet and learn how to properly distribute calories throughout the day. As you get used to it, you will be able to vary different dishes based on this pattern.

For teenagers 15-18 years old

For men

For women

Recipe No. 4: Drink for athletes

This energy drink is suitable for athletes who engage in running, swimming, cycling, rowing and other cyclic sports, as well as martial arts that are accompanied by profuse sweating.

Take one of the previous recipes as a basis, with the difference that instead of water, use mineral water or rehydration solutions that are sold in pharmacies (Rehydron, etc.). Loss of fluid in the form of sweat leads to the accompanying excretion of sodium, potassium, chlorine and other ions, which in turn can cause a disturbance in the ionic balance of the body. The use of these electrolytes will restore the balance of ions.

If you are not satisfied with the taste of the resulting energy drink, then start experimenting. Add different components to the electrolytes sequentially and taste them.

Stimulants

To achieve the maximum psychostimulating effect (both during training and to activate mental activity when overtired), you can use stimulants that are taken 30 minutes before training or during heavy mental work. Best choices: Caffeine sodium benzoate (recommended dose 100-200 mg) and geranamine (75 mg). The synergistic effect is achieved by combining caffeine sodium benzoate (100 mg) and geranamine (50 mg) - this combination has made Jack3d (USP Labs) the most popular pre-workout complex in the United States.

Recipe for cottage cheese with condensed milk

Condensed milk in the curd mixture makes the dish even more tender and flavorful.

The dessert is prepared very quickly, but the result exceeds all expectations.

What ingredients will you need?

Main components for a sweet dish:

• 1 can of condensed milk;
• 0.5 kg 9% cottage cheese;
• 4 eggs;
• 1 g vanillin.

Step-by-step cooking process

Experienced housewives make dessert like this:

1. First you need to put the cottage cheese in a blender.
2. Then you need to pour condensed milk into the fermented milk product.
3. The resulting mixture should be blended with a blender until smooth.
4. Then you should put condensed milk, vanillin here and beat with a whisk or mixer.
5. The curd mass is hidden in the refrigerator for 12 hours. After hardening, the dish is completely ready to eat.

Rules for serving and decoration

You can decorate the mass with fresh or frozen berries (raspberries, cherries, currants), and also place a few pieces of chocolate on top of the sweet dessert. The mass is served on a flat plate, and scoops of ice cream with various fillings are placed next to it. The taste of watermelon also goes well with cottage cheese.

Sports drink recipe

Sports drinks, with all their beneficial ingredients, have until now been something that hardly anyone would willingly pour into themselves. But over the past few years our tastes have changed. Most of us need truly clean food: simple drinks that provide nutrition without artificial ingredients or processing.

When it comes to food and drink, you don't need to own a food processing plant to cook something for yourself. Below are sports drink recipes you can make at home - with all the natural ingredients you're after. Well, here's to your health!

Maple Sports Drink

This easy-to-make maple syrup recipe is delicious and healthy because... does not contain acids, says author and recipe developer, nutritionist Nancy Clark. "If you've been exercising outdoors for more than an hour, enjoy this all-natural drink to energize you to keep going."

• 3.5 cups cold water
• 1/4 cup pure maple syrup
• 1/4 teaspoon salt

Mix all the ingredients thoroughly in a liter bottle and you will get 1 liter of an excellent sports cocktail.

Note : Maple syrup is also a tasty alternative to energy gel. Pour some into a flask and sip during long exercise sessions. rn

Greaterade

• 8 glasses of fresh cold water
• 3 tablespoons honey, or other sweetener of your choice
• ½ teaspoon Himalayan pink salt or sea salt (or any other pure salt)
• ¾ teaspoon calcium-magnesium powder
• Pinch of cayenne pepper
• ¾ cup freshly squeezed orange juice
• 2 lemons, squeezed
• 2 limes, squeezed

1. Pour 1 cup of water into a large kettle 2. Add honey, salt, calcium and magnesium powder and pepper. 3. Place the kettle on low heat and stir until all the elements are completely dissolved. 4. Remove from the stove and cool to room temperature. 5. Add juices to the resulting liquid. 6. Add the remaining 7 cups of water and stir until smooth.

Yield: about 9 cups.

Punch for training

This tangy and sweet punch provides ample amounts of nutritious carbohydrates, while the combination of water and sodium boosts hydration.

• 1/4 cup sugar
• 1/4 teaspoon salt
• 1/4 cup hot water
• 1/4 cup orange juice (not concentrate)
• 2 tbsp. spoons of lemon juice
• 3.5 cups cold water

1. Dissolve sugar and salt in a small amount of hot water. 2. Add juices and remaining water. 3. Refrigerate for 30 minutes. 4. Go!

Lemon delight

Take a minute before bed to prepare this drink, and you'll have a delicious sports drink ready to keep you refreshed when you need it, says sports nutritionist and registered dietitian Leslie Bonci, co-author of Get on Your Bike. Dilute the water with any fruit, cut it into pieces, and let it sit overnight,” he says. Citrus fruits such as lemons and limes provide refreshing Vitamin C - suitable for any season.

• Bottle of water with fruit
• 5 tbsp sugar
• ¼ teaspoon salt

1. Pour the ingredients into the bottle. 2. Stir well and go!

Watermelon-mint mixture

Research has shown that timely cooling of the body with ice mixtures can make traveling in high outside temperatures easier and help avoid overheating. In addition to this, watermelon contains a large amount of antioxidants that protect the skin from UV rays and also reduce inflammation.

• 2 cups ice cubes
• 1 glass of water
• 1 cup diced watermelon
• 2 tablespoons chopped fresh mint
• 1 tablespoon agave syrup or honey
• juice of half a lemon

1. Grind ice in a blender. 2. Add water, watermelon, mint, agave and lemon juice. 3. Blend into a paste in a blender.

Do we need electrolytes?

Recipe for sports drinks based on natural electrolytes. The sports drink industry is huge! I often see 4-year-olds playing soccer and sucking on bottles and bags of brightly colored sports drinks. This begs the question: Do we need electrolytes every time we exercise? There is a huge difference between someone who exercises for health and an elite athlete. High-level athletes burn a lot of fluid, electrolytes and blood sugar during training and competition. Being casual athletes or weekend warriors, most of us probably don't need sports drinks most of the time. In an ideal world, we would be able to get enough nutrients through diet alone and wouldn't need any supplements or added drinks like this. The question of whether electrolytes and sports drinks are really necessary varies from person to person. In many cases, clean water can be just as good an option. It's definitely better than neon sports drinks with high fructose corn syrup! This article was medically reviewed by Dr. Scott Soerries, MD, family physician and medical director of SteadyMD. As always, this is not personal medical advice and we encourage you to speak with your doctor.

Homemade burrito with cheese

Once you demonstrate this dish, anyone will want to own the recipe. The secret is in the cheese, so don't skimp on it!

Ingredients for 1 serving:

• 1/2 chopped red pepper
• 1/2 chopped white onion
• 2 whole grain soft tortillas
• 1/2 cup low-fat hard cheddar cheese
• 1/2 cup avocado puree
• 180 g chicken breast

Cooking method:

1. Prepare the frying pan. Add a little olive oil and saute the diced peppers and onions until tender, about 2-3 minutes. Then add the chopped chicken breast and fry everything together.
2. Place the tortilla in another frying pan and brown it slightly. Then add half the cheese.
3. Place a second tortilla on top and cook until the cheese begins to melt.
4. Flip the tortilla over to the other side.
5. Peel and slice the avocado. Puree it using a fork.
6. Transfer tortilla to a plate and spread avocado on top.
7. Add vegetables and chicken on top of the avocado.
8. Wrap the tortilla in a burrito and enjoy!

Cooking time: 25 minutes.