Sports energy drinks

An energy drink for exercise is prepared by mixing a powder with water: it provides carbohydrates and often sodium in the same bottle. It’s the easiest way to eat and drink at the same time, especially when cycling and during efforts lasting more than an hour.

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Sports drink: dosage, selection, and use

What is an endurance energy drink?

It’s a powder to mix with water that provides both carbohydrates and minerals. With a single bottle, you manage your energy and hydration, simplifying nutrition during long efforts, especially on the bike.

How many carbs per bottle?

A standard serving provides 30 to 40 g of carbohydrates per 500 ml of water, like Maurten Drink Mix 160 (40 g). Concentrated drinks provide up to 80 g per 500 ml, like Maurten Drink Mix 320: they’re intended for long, intense efforts and require a trained gut. Prepare them exactly according to the brand’s instructions.

Is an isotonic drink the same as an energy drink?

An isotonic drink has the same concentration as blood, which promotes water absorption. An energy drink can be isotonic or more concentrated, with more carbohydrates. The terms are often used interchangeably in everyday language; the product specifications provide the figures.

How much should you drink per hour?

Between 400 and 800 ml per hour for most athletes, depending on the heat, intensity, and sweat rate. Drink small, regular sips rather than large amounts at once, and don’t drink beyond your thirst during long efforts.

Can you combine a drink and gels?

Yes, this is a common strategy. You count the carbohydrates in each product to reach your target intake. For example, a drink with 40 g per bottle and a gel with 25 g per hour provide 65 g per hour.

How can I avoid lumps and an overly sweet taste?

Pour the powder into the water, never the other way around, and shake for 20 to 30 seconds. If you get tired of the taste, dilute it a little more or alternate between two flavors.

Energy drink or water during exercise?

Water is enough for an effort lasting less than an hour; beyond that, a sports drink becomes useful for providing carbohydrates and sodium. With two bottles, many cyclists put a sports drink in one and water in the other, making it possible to drink without overloading the stomach in hot weather. Sugar-free <a href="/en-dk/collections/electrolytes-sport">electrolyte tablets</a> bridge the gap when you’re already eating gels.

Can you make your own homemade sports drink?

Yes, with maltodextrin, a little salt or an electrolyte tablet, and water. A common example: 40 to 60 g of <a href="/en-dk/collections/maltodextrine">maltodextrin</a> and an electrolyte tablet in 500 ml of water. Commercial drinks have the advantage of precise dosing and a blend of carbohydrates (glucose and fructose) that lets you consume more grams per hour. Always test your recipe during training.