#Lemon sports pro#
#Lemon sports plus#
#Lemon sports free#

3 tablespoons honey or another sweetener to taste.вЂњYou can tweak this recipe to create your perfect formula,вЂќ he says. When the Golden State Warriors decided to ban commercial sports drinks and started making their own with Himalayan sea salt, John Mitzewich (also known as Chef John) of FoodWishes in San Francisco was inspired to try his own-with less sugar. These recipes below are a little more time-intensive to make, but theyвЂ™re well worth the effort. Put some in a small flask and take nips during extended exercise.

#Lemon sports pro#

Pro Tip: Maple syrup is also a tasty alternative to energy gels. вЂњWhen you are working out for more than an hour, enjoy this all-natural sports beverage to energize your workouts,вЂќ she says. This easy-to-make, maple syrup-flavored recipe is delicious and settles well because it is not acidic, says recipe developer and author Nancy Clark, R.D. 2 tablespoons sugar and 1 tablespoon honey.1 cup coconut water (good for extra potassium).Citrus fruits such as lemons and limes provide a refreshing flavor boost for any season. вЂњInfuse water with any fruit flavor you prefer by slicing the fruit into a pitcher of water and letting it sit overnight,вЂќ she says. With a minute of preparation the night before, you can have a tasty sports drink base ready to roll when you are, says Bonci. The most basic of the bunch, you can use this recipe on its own or as a base to get creative with your own concoction.

#Lemon sports free#

Just fill up your bottle with water, add the other ingredients, shake well, and go! Feel free to adjust the sweetness and saltiness to your liking or needs. These recipes below offer the easiest and quickest mixes. Sugar water is not fancy but can be as effective, and if you add a couple of shakes of salt you have a drink thatвЂ™s comparable to a sports drink at a fraction of the cost.вЂќ Shake-and-Go Recipes вЂњWe pay for the bottle, added flavors, and any number of added ingredients. вЂњThe carbohydrate is the cheapest part of the sports drink,вЂќ she says. But that, too, is well within your grasp, says Bonci. There are also no electrolytes in the mix unless you add them. Of course, this was a small study, and the flavor wonвЂ™t be as finely tuned or interesting as your favorite sports drink, which isnвЂ™t a small deal: When you like the taste of something, youвЂ™re more likely to drink what you need to stay hydrated. ThatвЂ™s because each sugar has specific transporters in the intestines, and once one typeвЂ™s transporters become saturated, you canвЂ™t absorb any more of that type until they become available again, and they can only absorb so much per hour.

#Lemon sports plus#

вЂњA mix of carbohydrates, like sucrose, which is actually two sugars-glucose plus fructose-may be more efficiently used by your muscles during exercise than a single source such as glucose,вЂќ she says. вЂњSucrose can provide the necessary carbohydrate during exercise to prevent a drop in blood glucose, which is really the reason youвЂ™re taking in fuel for prolonged activity,вЂќ says Leslie Bonci, MPH, RD, a sports nutritionist at Pittsburgh based company Active Eating Advice and co-author of Bike Your Butt Off. So though both drinks worked, the sucrose-sweetened one helped them feel and perform a bit better.

However, overall carb-burning was higher with the sucrose beverage, and the riders reported feeling less fatigued and had fewer incidents of GI discomfort when they were drinking it during their long ride. In the end, both drinks helped preserve liver glycogen levels, and muscle glycogen dropped no matter which drink they used. в†’ Get Bicycling All Access for the latest cycling and health tips! Riders reported how they felt, including their energy levels, fatigue, and/or GI comfort or discomfort. They also drew blood samples to check glucose and lactate levels and captured some exhaled-breath samples to measure their oxygen and carbon dioxide levels. Each time, the researchers used an imaging technique called magnetic resonance spectroscopy (MRS) to monitor how much glycogen the riders had stored in their livers and muscles before and after riding. Two weeks later, they did it again, only this time switching beverages. In a study published in the American Journal of Physiology-Endocrinology and Metabolism, researchers had 14 endurance-trained male cyclists drink either a sucrose (table sugar) drink or a glucose drink before and during a three-hour ride in a blind study. This means itвЂ™s perfectly acceptable to whip up your own homemade sports drink to suit your needs. The good news: ThereвЂ™s one that is scientifically proven to work just as well as, if not better than, your standard sports drink: sugar water. Sure, a prepackaged sports drink mix is convenient, but there are times-when youвЂ™re short on supplies or experiencing stomach issues-when you may want to consider a different option.