BikeSnob
10,000+ Views

Stop Buying Gatorade For Exercising - Make Your Own!

There are a number of people who would prefer to make their own food and beverage for their running or cycling needs. People always seem to buy gatorades because it does a good job at keeping you hydrated, but there is a lot wrong with Gatorade too. The added ingredients and excessive amount of sugars make it out to be not the best out there. So this video will quickly tell you how to make your own Gatorade. There are five basic ingredients in sports drinks. Obviously the first is water. Second is carbohydrates, and this is usually some combination of glucose, fructose, sucrose or maltodextrin. Glucose is moderately sweet, sucrose (a two-sugar molecule of glucose and fructose) is a little sweeter again, and fructose is very sweet. Maltodextrin is essentially a chain of glucose units joined together, and doesn’t taste sweet at all. Most sports drinks these days use a combination of maltodextrin and fructose — the maltodextrin chosen to reduce the sweetness and the fructose to take advantage of the separate channel in the gut which absorbs fructose independently to glucose. This allows more carbohydrate to be absorbed from the gut simultaneously and allows carbohydrate intakes of greater than 60g an hour to be absorbed successfully. The third ingredient is sodium (salt). Salt will reduce the sweetness of the carbohydrate (just like maltodextrin), increasing the rate of absorption from the gut and slightly increases the retention of fluid in the blood. You will pee less out if you drink more than needed. The fourth ingredient is a source of acidity such as citric acid. This will provide the characteristic 'tang' of a sports drink; you can use lemon juice or lime juice which doubles as the final ingredient: flavor. The recipe shown in the video is broken down very simply and anyone can make it: - 2 parts water - 1 part orange juice - 1 pinch of salt There are also a couple more complex recipes that you guys might want to try: Recipe #1 In a 700mL water bottle combine: - 6 level tablespoons of maltodextrin powder (or substitute some for equal amounts of glucose (dextrose) powder to make it sweeter) - 1 pinch of salt (less than ¼ teaspoon) - A squeeze of lemon or lime juice for taste (optional) - 700mL water OR - 2 level tablespoons of maltodextrin powder - 4 level tablespoons of white sugar - One pinch of salt (less than ¼ teaspoon) - Squeeze of lemon or lime juice for taste (optional) - 700mL water
{count, plural, =0 {Comment} one {Comment} other {{count} Comments}}
Suggested
Recent
I am so sick of sugary store bought drinks. I'll be trying this myself!
I may try this. I can't use a lot of sports drinks because they use fructose and I am fructose intolerant.
Great stuff, I'm going to try this out. Thanks @BikeSnob!
@KevinONeill @GetFitwithAmy Let me know how it goes!
Cards you may also be interested in
6 Ways to Beat Your Sugar Habit
Sugar is essential whether you are out riding a bike, running, or working out. If provides us fuel and keeps us going. However, you don't need 23 teaspoons per day, which is how much sugar Americans consume on average. Consuming that amount of sugar is dangerous. It can lead to heart disease, hardened arteries, and many other adverse health conditions. Here are six great tips on beating your sugar addiction, written by Mike Rousell, Ph.D and author of The 6 Pillars of Nutrition. 1. Kick The Can Soda Soda is packed with added sugars. If you can't cut it out cold turkey then try this out. Replace regular soda with diet soda or a reduced calories/sugar-free version, it will reduce the sugar intake while still giving you a sugar fix. After a week of diet soda switch to seltzer water with a slice of citrus. Saves 10 tsp of sugar per day. 2. Sweeten Yogurt Naturally If you are a yogurt lover but you are trying to kick your sugar habit then here is some advice. Pre-made, fruit-on-the-bottom yogurts can sometimes contain up to 30 grams of sugar, much of it added. If you want a healthier snack, get plain sugar free yogurt and mix in some fruit like blueberries. Adding cinnamon can spice things up as well! Saves 2-4 tsp of sugar per day. 3. Snack on Whole Foods and Grains Cookies, candy bars, and even energy bars are not always healthy and usually packed with sugar. Instead, try to eat nuts, vegetables, and fiber-rich fruits (such as apples, pears and berries) or whole grains (even popcorn, plain of course). Saves 2-10 tsp of sugar per day. 4. Dilute Your Fruit Juice You may not know this, but fruit drinks account for about 10% of sugar in our diets. You can cut down drastically by adding equal amounts of water to your juice. This will effectively cut the sugars in half and soon you'll realize that normal juice is WAY too sweet! Saves 2-3 tsp of sugar per day. 5. Swap Out Your Cereal Cereal is notoriously filled with sugars. Put the Frosted Flakes and Fruit Loops back on the shelf, and go for steel-cut oats. You can stir in half a scoop of vanilla protein powder for a sweetness kick and you'll be adding about 10 grams of protein to your diet! Saves 2-4 tsp of sugar per day. 6. Pick Your Own Dessert You may love your chocolate cake or donuts, but they are really packed with sugars. Grilled fruit makes a fantastic desert. It will provide sweetness with a healthy does of fiber on top. Some great grilled fruit is peaches, grapefruit, and watermelon. Saves 2-10 tsp of sugar per day.
Mystery Artist Wanksy Paints Penises Around Potholes To Get Them Fixed [NSFW]
Armed with only a can of spray paint, an artist located in Manchester, England, is determined to rid the streets of potholes. How does one get rid of a potholes when city officials don't take the issue seriously? By drawing penises on them of course. The anonymous artist goes by the name "Wanksy", a clever spin-off of the famous street artists Banksy. The artist decided to draw attention to the "appalling" pothole-ridden streets after some of his cyclists friends were badly injured due to the potholes on the streets. “I wanted to attract attention to the pothole and make it memorable. Nothing seemed to do this better than a giant comedy phallus,” he said. “It’s also speedy, I don’t want to be in the road for a long time. It seems to have become my signature. I just want to make people smile and draw attention to the problem.” The artist uses non-permanent paint that washes out within a week or two. Despite the paint's short life span, the potholes have been getting fixed quicker than they were previously. So apparently a penis on the street elevates the urgency of road repair. "People will drive over the same pothole and forget about it,” the artist said. “Suddenly you draw something amusing around it, everyone sees it and it either gets reported or fixed." The local government is not amused. A council spokesman in Bury, a town in Greater Manchester, told the Evening News that the artist’s actions “are not only stupid but incredibly insulting to local residents. Has this person, for just one second, considered how families with young children must feel when they are confronted with these obscene symbols as they walk to school? Not only is this vandalism, but it’s also counter-productive,” the spokesman said. “Every penny that we have to spend cleaning off this graffiti is a penny less that we have to spend on actually repairing the potholes.” Regardless of whether the local government has to spend more to clean the graffiti, the artist is ultimately succeed in his goal. And from the looks of the repair jobs, the local government is spending no time or money trying to remove the graffiti. Rather, they are just covering the pothole with new asphalt.
7 Weird Weight Loss Tips That Don't Involve Exercising
If you're on a weight loss journey, but you hate exercising, test out these weight loss tips that don't require one minute of exercise. Tie a knot. If you're feeling daring, try Valerie Orsoni’s “Le Petit Secret." It's a method used by multiple French women who wear a ribbon around their waist when they go out to eat. It's supposed to keep you conscious of how much you're eating because the ribbon will start to feel tighter as the evening progresses. Eating for the Insta. Rather than logging down every morsel in a food journal/diary, take a picture of it. That way you can visualize how much food you're truly consuming. Eat off small blue plates. Putting your food onto small plates will give off the appearance that you have more food on your plate than you actually do. Also, the color blue functions as an appetite suppressant, so there's a reason why a lot of restaurants don't use them. Eat with your opposite hand. This will cause you to concentrate more on picking up your food and unconsciously slow down your food intake. Light a vanilla-scented candle after dinner. Studies show that the aroma of a vanilla candle will dampen dessert cravings. Hang a mirror opposite your seat at the table. You're less likely to shove that extra roll in your mouth when you're staring yourself in the eye during a meal. A mirror will help remind you of why you're trying to lose weight in the first place. Sit at the end of the table. Usually all the shared food such as appetizers, chips and salsa, bread, etc. are placed in the middle of the table for easy access to everyone. The farther away you sit, the least likely you will be tempted to go for seconds.
14
4
3