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Sports Drink Recipe Works Like Store-Bought
Replenishes Energy & Keeps Muscles Running
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There's no secret to making your own sports drink in the locker room or at home. For exercise lasting more than an hour, sports drinks (NOT energy drinks) are essential. While a sports drink is consumed before and during exercise to replenish energy stores and keep muscles running, athletes should follow that with a recovery drink - chocolate milk has the perfect balance of electrolytes, protein and carbohydrates to repair muscle.
Carbohydrates in sports drinks feed your muscles, while electrolytes supply essential chemicals you lose by sweating. This is the type of energy enables you to sustain physical activity for longer periods.
The cost of store-bought sports drinks make them difficult or impossible for many athletes to afford. But the essentials of sports drinks - water, carbohydrates (juice, sugar/honey), electrolytes (salt) - are really all you need. And you can whip up a batch in minutes, for pennies.
Homemade Sports Drink*
(x4 - 1 gallon)
1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate)
3-1/2 cups cold water
1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water. Chill.
Makes 1 quart. per 8-ounce serving: 50 calories, 12 grams carbohydrate, 110 mg sodium.
*From "Nancy Clark's Sports Nutrition Guidebook."
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The body needs liquid nutrition within 30 minutes of any workout. Experts agree that it is critical during that first 30 minutes to provide immediate fuel to recover and rehydrate.
Lowfat chocolate milk has right mix of carbs and protein to recover, plus nutrients like calcium and vitamin D not found in typical sports drinks.
Photo: Lynnwood High School Wrestling team consumes chocolate milk following a Saturday workout.
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WINForum recommends healthy well balanced eating that includes fruits, vegetables, whole grains, protein and low-fat or fat-free dairy. We offer nutrition information for coaches, athletes, parents and trainers that emphasizes the importance of healthy eating for peak performance. Visit www.winforum.org for more.
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About Us 
The science-based contents of the Washington Interscholastic Nutrition Forum (WINForum) Site and Nutrition Navigator, such as text, graphics, images, and other material are for informational purposes only. The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. WINForum clinics are accredited by the WIAA for coaches credit hours, and promote a healthy diet of fruits, vegetables, whole grains, protein and low fat or fat free dairy.
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