Gatorade and PowerBar Recipe
February 22nd, 2006 Jonathan
“Gatorade” is a good electrolyte replacing fluid, but is relatively expensive. The World Health Organization’s recommendation for electrolyte replacement fluid is:
- table salt ¾ teaspoon
- baking soda ½ teaspoon
- cream of tartar 4 teaspoons
- sugar or corn syrup 1 tablespoon to one liter of clean water.
- The salt contains sodium. The baking soda contains bicarbonate. The cream of tartar contains potassium. Since cream of tartar may not be a common household item, it may be left out of the fluid, and the potassium can be obtained by eating one or two bananas. (it doesn’t taste very good, but it is what the body needs)
- “Powerbars” are a great energy snack, but, like Gatorade, are relatively expensive. My scoutmaster taught us how to make this replacement. Use the strawberry flavored 6 oz of Jell-O (not sugar-free). Mix in ½ cup of peanut butter. Also mix in 3 teaspoons of honey. Mix until it is the right consistency. The gelatin is great for the joints. The Jell-O will also boost your blood sugar levels. The peanut butter is full of protein and calories which is exactly what you need after/during a hard workout. The honey has good sugars in it, but it is really just used to give the bar the correct consistency.
Entry Filed under: Whatever!, Tips and How-To's
1 Comment Add your own
1. RunningUtes | March 22nd, 2006 at 8:13 am
Most commercial sports drinks have a nutritional profile of about 50 to 70 calories per 8 ounces, with usually 110 mg sodium and 30 mg potassium. A simple recipe that offers the same profile as the expensive store bought brands, can be made at home, but at a much lower cost. You can leave out the lemon juice if you choose, but the flavor will not be as strong.
Be creative when mixing your own sports drink. You can dilute many different juice mixes, like lemonade and cranberry, to get down to the 50 calories per 8 ounces, then just add a pinch of salt. Some people prefer adding flavorings like a sugar-free lemonade to strengthen the flavor but keep the calories low. Remember to always test the recipe during your training and not during an important event; you want to be sure it tastes good and settles well when you’re working hard.
Ingredients
* 1/4 cup sugar
* 1/4 teaspoon salt (use just a tiny bit less then this)
* 1/4 cup hot water
* 1/4 cup orange juice (if you use another juice, dilute it down to 50 calories/8 oz and use that amount)
* 2 tablespoons lemon juice
* 3 1/2 cups cold water
1. In a pitcher, dissolve the sugar and salt in the hot water.
2. Add juices and remaining water; chill.
Yield:1 quart
There are different varieties of sports drink mixtures available o the internet, but this is the one that works best for me. My favorite juices are orange juice and kiwi/strawberry. The total cost of this mixture is $0.15 per liter.
Nutrition Information
* Total calories: 200
* Calories per 8 ounces: 50
* Carbohydrates: 12 g
* Sodium: 110 mg
* Potassium: 30 mg
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