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 o