Paleo sports drinks recipes for training hikes, runs and rides
The woman in the background is wearing a skort on the trail!
Are there any advantages a skort has over normal shorts?
Are there any advantages a skort has over normal shorts?
In my previous endurance post, I promised to post the DIY paleo sport drink recipes my team captain and I came up with, as we were sick of drinking diluted sugary sports drinks from the shelf. My standard go-to drink was diluted yellow Gatorade while my team captain drank diluted Pocari Sweat. Both brands were easily available everywhere aka 7Eleven. I have a bias towards Pocari Sweat though... actually towards any beverage which labels itself as Sweat. Hands up if you're even a little weirded out by such branding.
Anyway, so the following drinks recipes have been tested and approved by my team captain and me, two female runners of Asian descent, who tend to have a sensitive stomach and enjoy Studio Ghibli animes. And if those are not top notch credentials, well then Games of Thrones is nothing but a swords and sandals study. Now carry on.... please.
Anyway, so the following drinks recipes have been tested and approved by my team captain and me, two female runners of Asian descent, who tend to have a sensitive stomach and enjoy Studio Ghibli animes. And if those are not top notch credentials, well then Games of Thrones is nothing but a swords and sandals study. Now carry on.... please.
Lory's Chia Ginger Lime Electrolyte Drinkby Lory MartinLike many endurance folks I read of the use of a chia seeds drink during ultra runs in the book Born To Run. I wanted to come up with something nourishing, anti-inflammatory, an immune-booster which would also address my tendency to cramp up during hotter runs Prep Time: 10 minutes Rest Time: min. 2 hours, ideally over night Yield: 500 ml Ingredients: - approx. 400 ml water - 1 Tbs chia seeds - 20-30 g finely grated young ginger - juice of half a medium-sized lime - 2 caps NutriBiotic, Essential Electrolytes - optionally sweeten with SugaVida or raw honey |
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Instructions:
Fill a 500 ml bottle with 200 ml water. Add chia seeds and lemon juice with the help of a funnel. Screw the lid on the bottle and give it a strong shake to prevent the chia seeds from clumping together. Reopen the bottle. Either add the grated ginger directly into the bottle or, if that's too strong for you, place the grated ginger in the palm of your hand, make a fist above the funnel and squeeze to get the ginger juice into the bottle. Twist each electrolyte cap to separate cap halves and carefully let the electrolyte powder pour into the bottle. Top up with the remaining water. Put the lid back on and shake the bottle again. Place it in the fridge, lying down and let it rest there for at least 2 hours. Ideally over-night. The chia seeds will soak up some of the water and get jelly. You'll get a drink rich in easy-digestible fiber, antioxidants, and minerals
Fill a 500 ml bottle with 200 ml water. Add chia seeds and lemon juice with the help of a funnel. Screw the lid on the bottle and give it a strong shake to prevent the chia seeds from clumping together. Reopen the bottle. Either add the grated ginger directly into the bottle or, if that's too strong for you, place the grated ginger in the palm of your hand, make a fist above the funnel and squeeze to get the ginger juice into the bottle. Twist each electrolyte cap to separate cap halves and carefully let the electrolyte powder pour into the bottle. Top up with the remaining water. Put the lid back on and shake the bottle again. Place it in the fridge, lying down and let it rest there for at least 2 hours. Ideally over-night. The chia seeds will soak up some of the water and get jelly. You'll get a drink rich in easy-digestible fiber, antioxidants, and minerals
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Captain Carmen's Salty Lemon Drinkby Carmen M.I think the captain came up with this drink after the entire team almost fainted on top of the most exposed part of Rooster Hill in Sai Kung. We felt woozy but the thought of having to drink bland pee-warm water was revolting. According to traditional medicine pickled salty lime is used as remedy against motion sickness, morning sickness or whenever your stomach felt upset. The captain thought this drink would work great on hot days and will also jolt you awake due to the crispy sour taste. Prep Time for drink: 3 minutes Prep Time for salty lemons: 3 weeks Yield: 300-500 ml Ingredients: - approx. 200-400 ml water - 1-2 salty lemons - optionally sweeten with coconut palm sugar or raw honey |
Instructions:
This recipe is super easy but it takes time as you will have to make the salty lemons first. You will need a 1L / 1 pint jar, lemons, salt, some water. Check out Garden Betty's blog and follow her simple step by step guie on how to make salty lemons.
Once your salty lemons are ready, put 1-2 salty lemons in a small bowl and also add few talbe spoons of the lemon brine water. Then mush up the lemons to a pulp with a spoon or fork and pour the pulp into a sports bottle. Top it up with water, add some sweetener if you like. Close the bottle, give it a nice shake and place it int the fridge to cool.
This recipe is super easy but it takes time as you will have to make the salty lemons first. You will need a 1L / 1 pint jar, lemons, salt, some water. Check out Garden Betty's blog and follow her simple step by step guie on how to make salty lemons.
Once your salty lemons are ready, put 1-2 salty lemons in a small bowl and also add few talbe spoons of the lemon brine water. Then mush up the lemons to a pulp with a spoon or fork and pour the pulp into a sports bottle. Top it up with water, add some sweetener if you like. Close the bottle, give it a nice shake and place it int the fridge to cool.
And here's a little extra. I recently stumbled over a chia coconut water recipe Ben Greenfield came up with. He's a well-known Iron Man triathlete in the blogosphere for being one of the first athletes to successfully compete while being in ketosis. He mentions the recipe during an interview in an Endurance Planet podcast. Note that he's adding amino acids and electrolytes from Thorne Research. It's a high-quality supplements brand, but unfortunately it's also a bit pricey. (I treated myself to Thorne Super EPA Fish Oil in my last iHerb order. I reverently swallow it like it's a gold fairy dust magic bean.)
There are cheaper options for amino acids and electrolytes if you want to follow Ben Greenfield's recipe but go easier on your pocket.
There are cheaper options for amino acids and electrolytes if you want to follow Ben Greenfield's recipe but go easier on your pocket.
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Ben Greenfield's chia coconut concoctionby Ben GreenfieldApparently there is a sports drink version and sports gel version. Ben Green only list the ingredients but not the quantities so I had to experiment a bit. He mentioned that he manages to pack 400 kcal into a big sports gel serving. That's a medium-sized post workout smoothie. I will only list the drink version which is lighter than the coconut chia gel... approx. under 200 kcal. Prep Time: 10 minutes Yield: 750 ml Ingredients: - approx. 600 ml coconut water - 250 ml water to top up - 1.5 Tbs chia seeds - 2 caps Thorne Research, Potassium-Magnesium Citrate - 1 level scoop Thorne Research, Amino Complex - 1 tsp raw honey |
Instructions:
Similar procedure as with my recipe: Fill a 750 ml bottle with 600 ml coconut water. Add chia seeds and amino acid powder with the help of a funnel. Screw the lid on the bottle and give it a strong shake to prevent the chia seeds from clumping together. Reopen the bottle. Twist each electrolyte cap to separate cap halves and carefully let the electrolyte powder pour into the bottle. Top up with the remaining water. Put the lid back on and shake the bottle again. Place it in the fridge, lying down and let it rest there for at least 2 hours. Ideally over-night.
Similar procedure as with my recipe: Fill a 750 ml bottle with 600 ml coconut water. Add chia seeds and amino acid powder with the help of a funnel. Screw the lid on the bottle and give it a strong shake to prevent the chia seeds from clumping together. Reopen the bottle. Twist each electrolyte cap to separate cap halves and carefully let the electrolyte powder pour into the bottle. Top up with the remaining water. Put the lid back on and shake the bottle again. Place it in the fridge, lying down and let it rest there for at least 2 hours. Ideally over-night.
Here we have it. Hope at least one recipe is to your liking. Feel free to tweak the recipes to your needs. I'd be interested to hear what worked for you and what didn't . Until then happy training and stay hydrated.
