|
Resources
Home-made sport drink
- 1 quart water
- 2 tablespoons lemon juice or ¼ cup orange juice (7 grams carbohydrate)
- 4 tablespoons sugar (48 grams carbs)
- ¼ teaspoon salt
Dissolve sugar and salt in the water, and then add the juice. Refrigerate.
This solution has a carbohydrate concentration of 6%, with energy coming from 45% glucose and 55% fructose. One cup gives 55 calories (14 grams carbs) 110 mg sodium, and 30 mg potassium. As most climbers need about 40 to 65 grams of carbs per hour when working at moderate intensity, this drink mix is a good start to give you the fuel you need to keep the legs moving.
From: Climbing: Training for Peak Performance, by Clyde Soles, Mountaineers Books, in the Mazamas library
Mazamas p: 503.227.2345 f: 503.227.0862 .(JavaScript must be enabled to view this email address)
527 SE 43rd Ave, Portland OR 97215 © 1894 - 2012 Mazamas
Contact Us | Privacy
527 SE 43rd Ave, Portland OR 97215 © 1894 - 2012 Mazamas
Contact Us | Privacy