Sports nutrition can be expensive. And there are so many options out there. How do you pick the right one? It takes a study to understand the composition of ingredients. That never felt right to me. Nowadays I actually only drink water these days.

But when it gets warmer and I drink more, too much water can make me nauseous. Even weaker with every sip on hot days. So, for longer rides, especially with temperatures over 20°C (68°F), I use a self-made sports drink. A very pure one, as it just contains three ingredients. That’s it. Very cheap compared to these hyped sports nutrition brands and blends.

The basic and first ingredient of this mix is maltodextrin. An easily digestible source of complex carbohydrates which the body absorbs as an energy source in a short time when taking a sip every now and then.

The second ingredient of this mix is dextrose. Simple sugar and the opposite of the complex carbohydrates from maltodextrin. Dextrose is recommended for sustained energy release. Chemically it has the same structure as glucose in our body - its primary source of energy.

The last ingredient is just a pinch of salt. In sweaty conditions, it’s wise to drink a lot and add some salt to supplement the loss of it.

I learned this recipe from my former trainer back in 2014. Still enjoying the simplicity of it ever since. I’m used to mixing large amounts in one go, but you can mix smaller portions if you take the correct ratio into account.

step 1 - use maltodextrin

Take 500 grams (17.5 oz) of pure maltodextrin and throw it in a big bucket to be able to mix with the other ingredients.

step 2 - add dextrose

Mix the maltodextrin in the big bucket with 125 grams (4.5 oz) pure dextrose and stir it properly.

step 3 - add salt

Last step is to add a pinch of regular fine sea salt to the mix. Use 7 grams (0.25 oz) to add to the mix above and again, stir properly.

step 4 - store it

I make use of an old whey protein package, the barrel kind of package, to store my mix. But anything would do as long as it’s stored dry and in a dark place. This mix won’t expire very easily as far as I know.

step 5 - and go

Mix about 30 grams (1 oz) with approximately 500 ml water and you’re ready to roll.

bonus tip

Your experience will be that this recipe is totally lacking taste. For a few that can be an advantage countering these super sweet or sour tastes nutrition brands put out these days. Nevertheless, a bit of taste sensation can add something. In order to keep in as pure as it can be, I squeeze a bit of lemon or lime juice into my bottles instead.