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.
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.
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.
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.