Sports energy drinks

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.

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.

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.

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.

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.

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.

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-pt/collections/electrolytes-sport">electrolyte tablets</a> bridge the gap when you’re already eating gels.

Yes, with maltodextrin, a little salt or an electrolyte tablet, and water. A common example: 40 to 60 g of <a href="/en-pt/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.