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Homemade drink endurance powder |
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I often tire of sweet tasting energy drinks on long rides, and I've also found that protein greatly improves my endurance and energy levels toward the end of a ride.
Hammer Nutrition's Sustained Energy powder is an endurance drink with relatively little taste. It's primarily maltodextrin (with some other sugars) and soy protein mixed in a 7-to-1 carbohydrate-to-protein ratio. Hammer's Perpetuem uses similar ingredients in a 9-to-1 ratio with a small amount of fat, marketed for ultra endurance rides. |
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Another popular endurance drink, Accelerade's main claim to fame is its 4-to-1 carbohydrate-to-protein ratio, which many studies have shown is the best ratio for recovery drinks.
Accelerade uses sucrose and whey protein; I've found maltodextrin and soy protein work better for me. Soy contains antioxidants and research has shown it reduces exercise-induced inflammation. Accelerade is flavored, and many don't care for the taste. |
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Lowfat 1% chocolate milk is a good recovery drink. While it does have a reasonable 3.3-to-1 carbohydrate-to-protein ratio (brands differ slightly), lowfat milk contains less easily absorbed simple sugar and a small amount of fat, around 15% of calories. Also some people are lactose intolerant. These factors make it less ideal as an endurance drink during exercise.
Still, it's tasty and a good source of calcium, and some people tolerate it well while riding at moderate pace. Note that plain lowfat milk has a much lower carbohydrate-to-protein ratio, around 1.5-to-1. |
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| Hammer Nutrition's Sustained Energy is relatively expensive for what you get, $1.56 for a 70 gram serving (including shipping). A 6:1 mix of maltodextrin and soy protein (natural flavor for no taste) can be made for around 43¢ a serving (also including shipping), though it requires some work to measure and mix the ingredients. Buying the ingredients locally in bulk could gain even greater savings. |
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I call this homemade mixture "Sustain." The mix ratio is 7:1 (by volume) for the above sources of maltodextrin and soy protein, which produces a 6:1 ratio by weight and calories. Mixing 7 cups of maltodextrin and 1 cup of soy protein produces about twelve 70 gram (267 calorie) servings, which mixes easily in an empty 4.5 pound Cytomax container.
A 70 gram serving is about right for a large waterbottle, but you can mix it more or less strongly. 70 grams of the mix is 161cc by volume (approximately three 53cc scoops or four 39cc scoops). |
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These powders also include some electrolytes. Studies have shown sodium (salt) is the most important electrolyte for energy drinks, other electrolytes (including potassium) are not depleted significantly on a long ride.
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Additional sodium might improve endurance on hot or humid days. One teaspoon of salt (or lite salt for additional potassium as well) added to a 8 cup mix would give the following results...
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The mix has a slightly milky taste and texture, and as with most drinks containing protein it leaves a film in the bottle. The soy protein tends to foam so leave some space in the container when mixing, shake vigorously, then top off after the foam settles.
Using a flavored soy protein will lend a slight taste to the product; chocolate works well. Or you can add an unsweetened powdered drink mix or fruit juice. |
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