67: DIY Sports Fuels: Make Your Own Hydration Mixes, Gels & Electrolyte Drinks for Less

<p>Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up.</p><p>So… can you just make your own?</p><p>In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things <strong>DIY sports fuel</strong>. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs.</p><p>We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: <strong>cost</strong>. One athlete they work with calculated his homemade mix at just <strong>$0.85 per 100 grams of carbohydrates</strong>, compared with several dollars per serving for many commercial sports fuel products.</p><p>But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day.</p><p><br></p><p>In this episode, we cover:</p><ul><li><p>What to look for in high-carb sports drink mixes</p></li><li><p>Why combining glucose and fructose can help athletes absorb more carbohydrates</p></li><li><p>How the wrong carbohydrate balance may contribute to GI issues during long endurance events</p></li><li><p>Why some athletes combine high-carb mixes with electrolyte products</p></li><li><p>How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate</p></li><li><p>The 2:1 and 1:0.8 glucose-to-fructose ratios</p></li><li><p>Why you’ll want a food scale if you’re making your own sports fuel</p></li><li><p>How much money DIY sports nutrition could potentially save</p></li><li><p>The pros and cons of homemade fuel versus pre-packaged products</p></li><li><p>How to make DIY sports gels using high-carb drink mix, maple syrup, or other options</p></li><li><p>Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita”</p></li><li><p>Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual tolerance</p><p><br></p></li></ul><p>Whether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring.</p><p>And remember: <strong>more DIY doesn’t necessarily mean more complicated.</strong> The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently.</p><p>If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for <em>your</em> body and <em>your</em> sport.</p><p><br></p><p><strong>This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching.</strong></p><p>If you’ve ever wondered, <em>Am I eating enough? Am I fueling this right? Why do I still feel tired?</em> you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals.</p><p>You can learn more at <a href="http://alexlarsonnutrition.com/"><strong>alexlarsonnutrition.com</strong></a>. </p><p><br></p><p><strong>This Episode is Brought to You By </strong><a href="https://carbculture.store/"><strong>Carb Culture Shop</strong></a></p><p>Grab your merch from the shop with saying that endurance athletes just get!</p><p><br></p><p><strong>This episode is brought to you by Thorne. </strong></p><p><a href="https://www.thorne.com/u/alexlarson