Creating Your Own Energy Drink to Slash Expenses by Hundreds
In the world of sports nutrition, maintaining optimal hydration and energy levels is crucial for athletes seeking to perform at their best. A growing body of research led by performance nutritionists such as Asker Jeukendrup, Tim Podlogar, Sam Impey, and James Morton, suggests that for optimum performance, athletes should consume around 90 grams of carbohydrate per hour, with some studies suggesting as much as 120g per hour.
Energy drinks, gels, and bars fall into the category of supplementation, and while they can be effective, they can also be expensive. However, there is an alternative that offers a cost-effective solution: electrolyte powders.
Electrolyte powders, such as High5 Energy Powder or Nuun Sport Powder, are generally cheaper per serving than ready-to-drink options and can be mixed with water as needed, offering flexibility and saving money in the long run. These powders provide key minerals (sodium, potassium, magnesium) essential for hydration and muscle function, while some powders also contain carbohydrates to support energy needs during endurance activity.
For example, High5 Energy Powder contains fructose and glucose to aid absorption and is noted for its reasonable cost and palatable taste. Compared to branded drinks high in sugars and artificial ingredients, these powders are often gluten-free, contain no artificial colors or fillers, and offer a customizable fuel source by separating electrolytes and carbs.
The impact on performance is positive when electrolyte balance and hydration are maintained; powders help prevent dehydration, cramping, and maintain stamina during prolonged exercise. Their carbohydrate content supports energy metabolism, crucial for endurance sports. Choosing powders with balanced electrolytes and appropriate carbs can optimize fluid absorption and reduce gastrointestinal discomfort compared to some sugary ready-to-drink options.
Interestingly, the body's ability to transport sugar to muscles is capped at around 60g per hour. However, adding fructose into the mix could process more sugar per hour, as a different transporter called glut5 works independently to transport fructose. The optimal ratio of glucose to fructose might be closer to 1:0.8. Riders are continually experimenting with higher carbohydrate consumption during endurance events, with some athletes like Cameron Jones, a 2025 Unbound Gravel winner, reportedly consuming 190g of carbohydrates per hour during a 9-hour ride.
While some supplements are genuinely health- or performance-enhancing, others may not be. The cost of high-end performance nutrition products can be prohibitively expensive for some athletes. However, the performance nutrition space has a lot of good stuff going on, with the international supplements market being a 485 billion dollar industry. Iron supplements are an example of supplements at one end of the spectrum, while electrolyte powders offer a more affordable and effective solution for many athletes.
In summary, electrolyte powders present a cost-effective, flexible, and performance-supporting alternative to branded sports energy drinks, especially suitable for endurance athletes seeking to optimize hydration and energy efficiently. With the right balance of electrolytes and carbohydrates, athletes can maintain their performance levels without breaking the bank.
[1] High5 Energy Powder: https://www.high5sportsnutrition.com/products/high5-energy-powder [2] Nuun Sport Powder: https://www.nuunlife.com/products/nuun-sport [3] Fructose and Glucose: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037576/ [4] Glut5 Transporter: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4616077/ [5] International Supplements Market: https://www.grandviewresearch.com/industry-analysis/sports-nutrition-market [6] Cameron Jones: https://www.cyclingtips.com/vpp/2022/04/cameron-jones-unbound-gravel-2022/ [7] Pro Athletes Carbohydrate Consumption: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6431906/
In the realm of sports nutrition and health-and-wellness, electrolyte powders, like High5 Energy Powder and Nuun Sport Powder, serve as an affordable alternative to branded sports energy drinks, particularly for endurance athletes. These powders, containing key minerals for hydration and muscle function, also provide carbohydrates to support energy needs during prolonged exercise, such as cycling events. Pro athletes are continually experimenting with higher carbohydrate consumption during endurance events, with some renowned competitors reportedly consuming as much as 190g of carbohydrates per hour.
