{"id":46286,"date":"2025-06-16T21:19:19","date_gmt":"2025-06-17T04:19:19","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=46286"},"modified":"2025-06-16T21:33:26","modified_gmt":"2025-06-17T04:33:26","slug":"diy-sports-drink-recipes-for-cyclists","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/diy-sports-drink-recipes-for-cyclists\/","title":{"rendered":"DIY Sports Drink Recipes for Cyclists: Save Money, Ride Stronger"},"content":{"rendered":"<p>DIY Sports Drink Recipes for Cyclists can both save you money and improve your performance, if you do it right. If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. But buying premade sports drinks can get expensive\u2014and not every mix suits every stomach. That\u2019s why making your own drink is a game-changer. You can <strong>fine-tune the ingredients<\/strong> to match your ride, your taste buds, and your gut.<\/p>\n<p>Homemade mixes are usually cheaper, customizable, and surprisingly easy to make.<\/p>\n<figure id=\"attachment_26742\" aria-describedby=\"caption-attachment-26742\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/43LZAo3\"><img decoding=\"async\" data-attachment-id=\"26742\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/galloping-goose-trail-drinking-water-on-the-trail-41\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" data-orig-size=\"750,385\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Galloping-Goose-Trail-drinking-water-on-the-trail-4(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" class=\"size-full wp-image-26742 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg\" alt=\"If you're a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal\" width=\"750\" height=\"385\" \/><figcaption id=\"caption-attachment-26742\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"26742\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/galloping-goose-trail-drinking-water-on-the-trail-41\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" data-orig-size=\"750,385\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Galloping-Goose-Trail-drinking-water-on-the-trail-4(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=300%2C154&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?fit=750%2C385&amp;ssl=1\" class=\"size-full wp-image-26742 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=750%2C385&#038;ssl=1\" alt=\"If you're a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal\" width=\"750\" height=\"385\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=300%2C154&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=250%2C128&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Galloping-Goose-Trail-drinking-water-on-the-trail-41.jpg?resize=320%2C164&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript><\/a> If you&#8217;re a cyclist, you already know that staying hydrated and energized on the bike is crucial. This is where DIY Sports Drink recipes can be ideal<\/figcaption><\/figure>\n<h2>Understanding Glucose, Fructose &amp; Maltodextrin (Before You Mix Your Own Sports Drink)<\/h2>\n<p>Before we jump into the recipes, let\u2019s unpack three key ingredients you\u2019ll see in almost every DIY sports drink formula: <strong>glucose<\/strong>, <strong>fructose<\/strong>, and <strong>maltodextrin<\/strong>. Knowing what they are\u2014and where to find them\u2014makes it easy to tweak your mix for your ride.<\/p>\n<h3>What is <strong>Glucose<\/strong>?<\/h3>\n<p><strong>Glucose<\/strong> is your body\u2019s <em>go-to fuel<\/em> during exercise. It\u2019s a simple sugar that gets absorbed fast and gives your muscles and brain quick energy.<\/p>\n<ul>\n<li>Think of glucose as <strong>instant energy<\/strong>.<\/li>\n<li>Found in: Bananas, white rice, white bread, potatoes.<\/li>\n<\/ul>\n<h3>What is <strong>Fructose<\/strong>?<\/h3>\n<p><strong>Fructose<\/strong> is another simple sugar, but your body absorbs it through a <em>different pathway<\/em> than glucose. That\u2019s important: combining glucose and fructose helps your body take in <strong>more carbs per hour<\/strong> without upsetting your stomach.<\/p>\n<ul>\n<li>Found in: Fruit, fruit juice, honey, maple syrup, agave.<\/li>\n<li>Table sugar (sucrose) = 50% glucose + 50% fructose.<\/li>\n<li>Many natural sweeteners (like maple syrup) give you both sugars in one.<\/li>\n<\/ul>\n<h3 data-start=\"90\" data-end=\"113\">What is Sucrose?<\/h3>\n<p data-start=\"115\" data-end=\"344\">Sucrose is a natural sugar made of one glucose + one fructose molecule. Your body breaks it down quickly for energy, making it a convenient all-in-one fuel source. It\u2019s sweet, easy to find, and great for moderate-intensity rides.<\/p>\n<p data-start=\"346\" data-end=\"591\"><strong data-start=\"346\" data-end=\"358\">Used in:<\/strong> Table sugar, maple syrup, brown sugar, and honey.<br data-start=\"408\" data-end=\"411\" \/>You can use it straight or as part of your homemade mix\u2014especially good for lower-carb, gut-friendly options.<br data-start=\"520\" data-end=\"523\" \/><strong data-start=\"523\" data-end=\"538\">Comes from:<\/strong> Sugar cane, sugar beets, maple sap, and some fruits.<\/p>\n<h3>What is <strong>Maltodextrin<\/strong>?<\/h3>\n<p><strong>Maltodextrin<\/strong> is a starch-based carbohydrate made of long glucose chains. It\u2019s broken down super fast, like glucose, but isn\u2019t as sweet\u2014so it\u2019s ideal for high-carb drinks that won\u2019t taste syrupy.<\/p>\n<ul>\n<li>Used in: Sports drinks, gels, and carb powders.<\/li>\n<li>You can <a href=\"https:\/\/amzn.to\/43LZAo3\" target=\"_blank\" rel=\"noopener\">buy it in bulk<\/a> and mix it with <strong>fructose<\/strong> for a high-performance DIY drink.<\/li>\n<li>Comes from: Corn, rice, or potato starch.<\/li>\n<\/ul>\n<h3>Quick Comparison Table of Glucose, Fructose, Sucrose and Maltodextrin<\/h3>\n<h3 data-start=\"540\" data-end=\"560\">What They Are<\/h3>\n<div class=\"_tableContainer_16hzy_1\">\n<div class=\"_tableWrapper_16hzy_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"562\" data-end=\"1447\">\n<thead data-start=\"562\" data-end=\"626\">\n<tr data-start=\"562\" data-end=\"626\">\n<th data-start=\"562\" data-end=\"581\" data-col-size=\"sm\"><strong data-start=\"564\" data-end=\"580\">Carbohydrate<\/strong><\/th>\n<th data-start=\"581\" data-end=\"598\" data-col-size=\"lg\"><strong data-start=\"583\" data-end=\"597\">What It Is<\/strong><\/th>\n<th data-start=\"598\" data-end=\"626\" data-col-size=\"lg\"><strong data-start=\"600\" data-end=\"624\">How the Body Uses It<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"693\" data-end=\"1447\">\n<tr data-start=\"693\" data-end=\"856\">\n<td data-start=\"693\" data-end=\"712\" data-col-size=\"sm\"><strong data-start=\"695\" data-end=\"706\">Glucose<\/strong><\/td>\n<td data-col-size=\"lg\" data-start=\"712\" data-end=\"798\">A simple sugar (monosaccharide) that your body and muscles use directly for energy.<\/td>\n<td data-col-size=\"lg\" data-start=\"798\" data-end=\"856\">Absorbed quickly; ideal during workouts for fast fuel.<\/td>\n<\/tr>\n<tr data-start=\"857\" data-end=\"1034\">\n<td data-start=\"857\" data-end=\"876\" data-col-size=\"sm\"><strong data-start=\"859\" data-end=\"871\">Fructose<\/strong><\/td>\n<td data-col-size=\"lg\" data-start=\"876\" data-end=\"919\">A simple sugar found in fruit and honey.<\/td>\n<td data-col-size=\"lg\" data-start=\"919\" data-end=\"1034\">Absorbed via a different pathway than glucose\u2014this helps increase total carb uptake when combined with glucose.<\/td>\n<\/tr>\n<tr data-start=\"1035\" data-end=\"1231\">\n<td data-start=\"1035\" data-end=\"1054\" data-col-size=\"sm\"><strong data-start=\"1037\" data-end=\"1048\">Sucrose<\/strong><\/td>\n<td data-col-size=\"lg\" data-start=\"1054\" data-end=\"1160\">A common sugar (disaccharide) made of 50% glucose + 50% fructose. Found in table sugar and maple syrup.<\/td>\n<td data-col-size=\"lg\" data-start=\"1160\" data-end=\"1231\">Your body breaks it down into glucose and fructose before using it.<\/td>\n<\/tr>\n<tr data-start=\"1232\" data-end=\"1447\">\n<td data-start=\"1232\" data-end=\"1251\" data-col-size=\"sm\"><strong data-start=\"1234\" data-end=\"1250\">Maltodextrin<\/strong><\/td>\n<td data-col-size=\"lg\" data-start=\"1251\" data-end=\"1337\">A glucose polymer made from starch (usually corn, rice, or potato). It\u2019s not sweet.<\/td>\n<td data-col-size=\"lg\" data-start=\"1337\" data-end=\"1447\">Absorbs very fast like glucose and is easier on the stomach in large amounts. Great for high-carb fueling.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<h3 data-start=\"1449\" data-end=\"1491\">Where You\u2019ll Find Them in Real Food<\/h3>\n<div class=\"_tableContainer_16hzy_1\">\n<div class=\"_tableWrapper_16hzy_14 group flex w-fit flex-col-reverse\" tabindex=\"-1\">\n<table class=\"w-fit min-w-(--thread-content-width)\" data-start=\"1493\" data-end=\"1904\">\n<thead data-start=\"1493\" data-end=\"1533\">\n<tr data-start=\"1493\" data-end=\"1533\">\n<th data-start=\"1493\" data-end=\"1512\" data-col-size=\"sm\"><strong data-start=\"1495\" data-end=\"1511\">Carbohydrate<\/strong><\/th>\n<th data-start=\"1512\" data-end=\"1533\" data-col-size=\"md\"><strong data-start=\"1514\" data-end=\"1531\">Food Examples<\/strong><\/th>\n<\/tr>\n<\/thead>\n<tbody data-start=\"1575\" data-end=\"1904\">\n<tr data-start=\"1575\" data-end=\"1656\">\n<td data-start=\"1575\" data-end=\"1594\" data-col-size=\"sm\"><strong data-start=\"1577\" data-end=\"1588\">Glucose<\/strong><\/td>\n<td data-col-size=\"md\" data-start=\"1594\" data-end=\"1656\">Glucose powder, dextrose tablets, some fruits and starches<\/td>\n<\/tr>\n<tr data-start=\"1657\" data-end=\"1745\">\n<td data-start=\"1657\" data-end=\"1676\" data-col-size=\"sm\"><strong data-start=\"1659\" data-end=\"1671\">Fructose<\/strong><\/td>\n<td data-col-size=\"md\" data-start=\"1676\" data-end=\"1745\">Honey, agave syrup, fruit (especially apples, mangoes, and pears)<\/td>\n<\/tr>\n<tr data-start=\"1746\" data-end=\"1816\">\n<td data-start=\"1746\" data-end=\"1765\" data-col-size=\"sm\"><strong data-start=\"1748\" data-end=\"1759\">Sucrose<\/strong><\/td>\n<td data-col-size=\"md\" data-start=\"1765\" data-end=\"1816\">Table sugar, maple syrup, brown sugar, molasses<\/td>\n<\/tr>\n<tr data-start=\"1817\" data-end=\"1904\">\n<td data-start=\"1817\" data-end=\"1836\" data-col-size=\"sm\"><strong data-start=\"1819\" data-end=\"1835\">Maltodextrin<\/strong><\/td>\n<td data-col-size=\"md\" data-start=\"1836\" data-end=\"1904\">Energy drink mixes, gels, powders (sold in bulk as a supplement)<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<div class=\"sticky end-(--thread-content-margin) h-0 self-end select-none\">\n<div class=\"absolute end-0 flex items-end\"><\/div>\n<\/div>\n<\/div>\n<\/div>\n<p>Now that you\u2019ve got the basics down, let\u2019s dive into the recipes and build the perfect drink for <em>your<\/em> ride.<\/p>\n<figure id=\"attachment_26698\" aria-describedby=\"caption-attachment-26698\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"26698\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/celena-aged-11-with-miele-bike-and-water-bottle-drinking-water1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" data-orig-size=\"750,547\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Let&#8217;s dive into some recipes so you can mix up your own tailor-made DIY Sports drink&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=300%2C219&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" class=\"size-full wp-image-26698 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg\" alt=\"Let's dive into some recipes so you can mix up your own tailor-made DIY Sports drink\" width=\"750\" height=\"547\" \/><figcaption id=\"caption-attachment-26698\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"26698\" data-permalink=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/celena-aged-11-with-miele-bike-and-water-bottle-drinking-water1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" data-orig-size=\"750,547\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water(1)\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;Let&#8217;s dive into some recipes so you can mix up your own tailor-made DIY Sports drink&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=300%2C219&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?fit=750%2C547&amp;ssl=1\" class=\"size-full wp-image-26698 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=750%2C547&#038;ssl=1\" alt=\"Let's dive into some recipes so you can mix up your own tailor-made DIY Sports drink\" width=\"750\" height=\"547\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=300%2C219&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=150%2C109&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=250%2C182&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/10\/Celena-aged-11-with-Miele-bike-and-water-bottle-drinking-water1.jpg?resize=320%2C233&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> Let&#8217;s dive into some recipes so you can mix up your own tailor-made DIY Sports drink<\/figcaption><\/figure>\n<h2>Simple Homemade Sports Drink<\/h2>\n<p><strong>Makes:<\/strong> 2 \u00d7 16 oz (473 mL) bottles (32 oz \/ 946 mL total)<br \/>\n<strong>Carbs:<\/strong> ~27 g per 16 oz<br \/>\n<strong>Sodium:<\/strong> ~300 mg per 16 oz<\/p>\n<h3>Ingredients:<\/h3>\n<ul>\n<li>32 oz (946 mL) water<\/li>\n<li>\u00bc teaspoon table salt<\/li>\n<li>4 tablespoons maple syrup (1 tbsp \u2248 13 g sugar; 4 tbsp \u2248 52 g)<\/li>\n<li><strong>Optional flavoring:<\/strong>\n<ul>\n<li>1 oz fruit juice or<\/li>\n<li>A squeeze of lime juice<\/li>\n<li>A few drops of peppermint oil<\/li>\n<li>Or any other natural flavor you like<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h3>Notes:<\/h3>\n<ul>\n<li>Maple syrup = mostly sucrose (50% glucose + 50% fructose)<\/li>\n<li>This is a conservative, easy-on-the-gut mix ideal for most training intensities<\/li>\n<li>Great before or during moderate rides<\/li>\n<\/ul>\n<h2>High-Carbohydrate Homemade Sports Drink (DIY Advanced Formula)<\/h2>\n<p>This version is for riders looking to fuel long or intense efforts and fine-tune their carb mix. You can go up to <strong>90 g carbs per bottle<\/strong> with the right ratio.<\/p>\n<h3>Recommended Carb Ratio:<\/h3>\n<ul>\n<li><strong>Glucose to Fructose:<\/strong> 2:1 or 1.5:1 (some use 1.8:1)<\/li>\n<li>This allows up to <strong>~90 g\/hour<\/strong> carb absorption without gut issues<\/li>\n<\/ul>\n<h3>Example Recipes:<\/h3>\n<h4>60 g Carb Mix (2:1 ratio)<\/h4>\n<ul>\n<li>40 g maltodextrin (maltodextrin is used as a <em data-start=\"2018\" data-end=\"2045\">non-sweet, easy-to-digest<\/em> form of glucose. It\u2019s perfect for endurance sports because you can take in a lot of it without stomach issues)<\/li>\n<li>20 g fructose<\/li>\n<li>1\u20132 g sodium citrate <em>(optional; milder than table salt)<\/em>\n<ul>\n<li>Yields 250\u2013500 mg sodium<\/li>\n<\/ul>\n<\/li>\n<\/ul>\n<h4>60 g Carb Mix (1.5:1 ratio \/ ~1:0.8)<\/h4>\n<ul>\n<li>36 g maltodextrin<\/li>\n<li>24 g fructose<\/li>\n<li>1\u20132 g sodium citrate (optional)<\/li>\n<\/ul>\n<h3>Instructions:<\/h3>\n<ol start=\"1\" data-spread=\"false\">\n<li>Mix dry ingredients thoroughly.<\/li>\n<li>Add to 500\u2013750 mL of water (16\u201325 oz).<\/li>\n<li>Shake well until fully dissolved.<\/li>\n<li>Adjust sweetness or flavor with:\n<ul data-spread=\"false\">\n<li>Citrus juice (lemon\/lime)<\/li>\n<li>A pinch of salt or electrolyte powder<\/li>\n<li>Natural extracts (mint, berry, etc.)<\/li>\n<\/ul>\n<\/li>\n<\/ol>\n<h2>Tips for DIY Drink Mix Success<\/h2>\n<ul data-spread=\"false\">\n<li>Use <strong>glucose + fructose<\/strong> combo (or just use <strong>sucrose<\/strong>, aka table sugar, which is 1:1).<\/li>\n<li>Maple syrup = a natural sucrose source with bonus minerals.<\/li>\n<li>For <strong>rides longer than 90 minutes<\/strong> or in hot weather: Aim for <strong>60\u201390 g carbs per hour<\/strong>.<\/li>\n<li><strong>Maltodextrin + fructose<\/strong> = optimal absorption and minimal gut stress.<\/li>\n<li><strong>Sodium citrate<\/strong> is a smoother-tasting alternative to table salt.<\/li>\n<li>Every body is different: experiment with <strong>ratios, flavors, and volumes<\/strong> until you find what works best for you.<\/li>\n<\/ul>\n<p>With just a few basic ingredients, you can mix up pro-level fueling at home\u2014for a fraction of the cost and tailored to <em>your<\/em> needs. Give it a try, and let your next ride be powered by your own perfect blend!<\/p>\n<h4 style=\"text-align: center;\">Related Post: <a href=\"https:\/\/averagejoecyclist.com\/hydration-for-cyclists\/\" target=\"_blank\" rel=\"noopener\">5 Things You Need to Know about Hydration for Cyclists<\/a><\/h4>\n\n<table id=\"tablepress-226\" class=\"tablepress tablepress-id-226 tbody-has-connected-cells\">\n<thead>\n<tr class=\"row-1\">\n\t<th colspan=\"2\" class=\"column-1\"><center>Supplements for Cyclists that We Recommend<\/th>\n<\/tr>\n<\/thead>\n<tbody class=\"row-striping row-hover\">\n<tr class=\"row-2\">\n\t<td class=\"column-1\"><figure id=\"attachment_44662\" aria-describedby=\"caption-attachment-44662\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44662 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Precision-Hydration-Energy-gel-table.jpg?resize=150%2C198&#038;ssl=1\" alt=\"\" width=\"150\" height=\"198\" \/><\/a><figcaption id=\"caption-attachment-44662\" class=\"wp-caption-text\">Precision Hydration Fuel Gel with 30 grams of carbs. Precisely formulated to meet your carb needs on long bike rides. <a href=\"https:\/\/amzn.to\/3XA3e0N\" target=\"_blank\" rel=\"noopener\">Please click here to see the current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44664\" aria-describedby=\"caption-attachment-44664\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44664 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Electrolytes-table.jpg?resize=150%2C169&#038;ssl=1\" alt=\"\" width=\"150\" height=\"169\" \/><\/a><figcaption id=\"caption-attachment-44664\" class=\"wp-caption-text\">Key Nutrients Electrolytes packets. Sugar free and pleasant tasting. <a href=\"https:\/\/amzn.to\/3XzVcFj\" target=\"_blank\" rel=\"noopener\">Please click here to see the best current price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td class=\"column-1\"><figure id=\"attachment_44668\" aria-describedby=\"caption-attachment-44668\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44668 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Dymatize-whey-protein-isolate-protein-table.jpg?resize=150%2C205&#038;ssl=1\" alt=\"\" width=\"150\" height=\"205\" \/><\/a><figcaption id=\"caption-attachment-44668\" class=\"wp-caption-text\">Dymatize ISO 100 Whey Protein Isolate Powder, Chocolate Peanut Butter Flavor. The best form of whey protein, with minimal fat and carbs. <a href=\"https:\/\/amzn.to\/4bOy0bb\" target=\"_blank\" rel=\"noopener\">Please click here for current best price on Amazon<\/a><\/figcaption><\/figure><\/td><td class=\"column-2\"><figure id=\"attachment_44671\" aria-describedby=\"caption-attachment-44671\" style=\"width: 150px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44671 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Naked-Pea-Protein-Powder-table.jpg?resize=150%2C209&#038;ssl=1\" alt=\"\" width=\"150\" height=\"209\" \/><\/a><figcaption id=\"caption-attachment-44671\" class=\"wp-caption-text\">Naked Pea Vegan Pure Protein Powder. An excellent form of protein with no additives and a bland taste. <a href=\"https:\/\/amzn.to\/4ce4ZWv\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"2\" class=\"column-1\"><center><figure id=\"attachment_44701\" aria-describedby=\"caption-attachment-44701\" style=\"width: 112px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/amzn.to\/45g4JE0\"><img data-recalc-dims=\"1\" decoding=\"async\" class=\"wp-image-44701 size-full\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2024\/06\/Sports-Nutrition-Omega-3-Fish-oil-table-smaller-1.jpg?resize=112%2C186&#038;ssl=1\" alt=\"\" width=\"112\" height=\"186\" \/><\/a><figcaption id=\"caption-attachment-44701\" class=\"wp-caption-text\">Sports Nutrition Triple Strength Omega-3 Fish Oil, from Wild Alaska Pollock. <a href=\"https:\/\/amzn.to\/45g4JE0\" target=\"_blank\" rel=\"noopener\">Please click here to view current best price on Amazon<\/a><\/figcaption><\/figure><\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<!-- #tablepress-226 from cache -->\n<h4 style=\"text-align: center;\">Related Post:\u00a0<a href=\"https:\/\/averagejoecyclist.com\/what-is-dehydration-and-tips-for-dealing-with-it\/\">What is Dehydration and Tips for Dealing with It<\/a><\/h4>\n<h4 style=\"text-align: center;\">Related Post:\u00a0<a class=\"entry-title-link\" href=\"https:\/\/averagejoecyclist.com\/hydration-for-cycling\/\" rel=\"bookmark\">Hydration for Cycling \u2013 How Much Fluid do You Need?<\/a><\/h4>\n","protected":false},"excerpt":{"rendered":"<p>DIY Sports Drink Recipes for cyclists can both save you money and improve your performance, if you do it right. With just a few basic ingredients, you can mix up pro-level fueling at home\u2014for a fraction of the cost and tailored to your needs. We provide sample recipes, and also explain what the differences are between glucose, fructose and maltodextrin. Knowing what they are\u2014and where to find them\u2014makes it easy to tweak your mix for your ride.<\/p>\n","protected":false},"author":1,"featured_media":26742,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"full-width-content","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[669],"tags":[],"class_list":{"0":"post-46286","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-nutrition","8":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>DIY Sports Drink Recipes for Cyclists: Save Money, Ride Stronger &#8226; 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