Comments on: Gatorade and PowerBar Recipe http://www.livetheoutdoors.com/outdoors-info/2006/02/22/gatorade-and-powerbar-recipe-2/ Utah Outdoors, Back Country, Utah Hiking, Utah Travel, Outdoors Information, Backcountry, Utah Vacation, Good Things Utah, Utah National Park Wed, 07 Jan 2009 04:45:31 +0000 http://wordpress.org/?v=2.0 by: RunningUtes http://www.livetheoutdoors.com/outdoors-info/2006/02/22/gatorade-and-powerbar-recipe-2/#comment-45 Wed, 22 Mar 2006 15:13:22 +0000 http://www.livetheoutdoors.com/outdoors-info/2006/02/22/gatorade-and-powerbar-recipe-2/#comment-45 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. <b>Ingredients</b> * 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. <b>Nutrition Information</b> * Total calories: 200 * Calories per 8 ounces: 50 * Carbohydrates: 12 g * Sodium: 110 mg * Potassium: 30 mg 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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