General Discussion Triathlon Talk » Gatorade Recipe Comparison Rss Feed  
Moderators: jmk-brooklyn, Ron Reply
2009-07-16 3:24 PM


Subject: Gatorade Recipe Comparison

I have found several recipes for gatorage alternatives (with help from some BT members), and I decided to do some research into their nutritional value.  The following chart shows the results based on an 8 oz serving.  All numbers are approximates based on various sources.  The Gatorade cost is based on a 64oz bottle from the supermarket, and could be much cheaper if purchased in powder form.


 Cost CaloriesFat (g)Na (mg)K (mg)Carbs (g)
Gatorade $    0.315001103014
Recipe 1 $    0.2384021334321
Recipe 2 $    0.156207310518
Recipe 3 $    0.054401241311
Recipe 4 $    0.07410157263

My question is...

Based on the nutritional data, which would make the best recovery drink?

Here are the recipes.
I haven't actually tried any of these yet, so I can't comment on the flavor of any of these.
The next step is to make these recipes and see if they need any adjustments (from a flavor standpoint) then see how the nutritional value is changed.

Recipe 1

  • 1 can orange juice
  • 2 tablespoons lemon juice
  • 1 tablespoon lime juice
  • 3/4 teaspoon salt
  • water to make 2 liters

Recipe 2

  • 1/2 cup honey
  • 1/2 teaspoon lite salt
  • 1/4 cup lemon juice
  • water to make 2 liters

Recipe 3

  • 10 tbs. sugar (5/8 cups or 120 grams)
  • .75 tsp Morton Lite salt (4.2 grams)
  • 1 package of Coolaid mix for flavor
  • Water to make 2 liters

Recipe 4

  • 1 pack unsweetened Kool Aid (any flavor)
  • 2 quarts cold water
  • 1/2 cup sugar
  • 1/2 teas. salt
  • 1/2 cup orange juice

2009-07-16 4:07 PM
in reply to: #2290072

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Resident Curmudgeon
The Road Back
Gold member
Subject: RE: Gatorade Recipe Comparison
Recovery drink? Gatorade isn't particularly touted as a recovery drink, more so as a source of hydration, electrolytes and carbs during excercise.

You home chemists are welcome to mix your own to save a few bucks, but the store-bought kind is cheap enough and convenient enough for me.

But if you're going to do a price comparison, at least be fair enough to use the price of the Gatorade powder.
2009-07-16 4:43 PM
in reply to: #2290072


Subject: RE: Gatorade Recipe Comparison
Originally, I was looking for a cheaper alternative to gatorade, but i quickly found out that there wasn't much price savings, and it wasn't worth the hassle.  The cost of Gatorade powder is about $0.14 from the supermarket.

Then, I was curious to see how they stacked up nutritionally, which is why I asked the question "Based on the nutritional data..." Perhaps recovery was the wrong word to use? 

I ask because I simply don't know how much of these nutrients I should be taking in.  Is it better to have more potassium or less carbs etc. (compared to Gatorade)

If one of these recipes is a better choice (based on nutrition values), then it might make it worth the hassle.  Maybe Gatorade already has the best composition, I wouldn't be suprised.
2009-07-16 11:02 PM
in reply to: #2290072

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Chandler, Arizona
Subject: RE: Gatorade Recipe Comparison

For recovery you want a drink that has a 4:1 carb to protein ratio. If you want to make it yourself for cheap then just get some whey protein powder and mix gatorade into it until you have a drink that is 4:1. You can also use low fat cholocate milk which is great for recovery.


Be careful though, these drinks can have a lot of calories in them so watch your portions. Personally I don't have a recovery drink for anything under three hours. Even then I might not have one depending on the intensity of the training session and what I have available to eat afterwards.

Edited by Mirg 2009-07-16 11:07 PM
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