53 lines
2 KiB
Markdown
53 lines
2 KiB
Markdown
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date: 2013-08-01
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title: Home-made Energy Drink
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category: cycling
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featured_image: https://farm8.staticflickr.com/7120/7645659336_357c65c781.jpg
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---
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This is a post which breaks from the normal subjects of Linux
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and storage.
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Today I am going to share a very simple recipe for what I drink when I
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am cycling. I have some fairly simple requirements for this. 1. It must
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work (it must rehydrate me effectively) 1. It must not be a rip off 1. I
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want to have a at least a reasonable idea of what is in it.
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You can spend a small fortune on these drinks. Exercise nutrition is big
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business, but starting at roughly 1 euro a bottle (3-4 euros a day at
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this time of year, plus my hay fever medicines) they can get pricey.
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In reality you need 3 things:
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1. Water, and plenty of it
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2. Sugar to give you back the fuel you burn.
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3. Salt to help you absorb the fluid
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I use 500ml bottles from my [LBS](https://www.laboutiqueducycle.fr/)
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that I chose for very technical reasons (they gave them to me free).
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The important thing to get right is the proportions. Not enough sugar
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and you will not replace the glucose that you burn, too much and you
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will struggle to absorb it. Likewise with salt, not enough and you\'re
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absorption rate will be to slow, too much and it will 1) taste nasty and
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2) dehydrate you.
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For each 500ml bottle I go for:
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- 3 teaspoon sugar (15-20g)
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- 2-3 pinchs of salt
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That would taste disgusting, so add a touch of fruit squash to taste. I
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use Grenadine, because the children love it so it always in the fridge,
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but a sugar-free squash would be fine or a dash for fresh fruit juice.
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To allow for the extra sugar in the Grenadine, I cut down the added
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sugar by 1 teaspoon.
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Finally, I use unrefined sugar and for the salt I use [Sel de
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Guérande](https://en.wikipedia.org/wiki/Gu%C3%A9rande#Salt_marshes).
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That way I know I am using the best quality ingredients, something I am
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sure the likes of Gatorade do not do.
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Final cost is minimal, but it seems to work for me. Everyone is
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different, so these levels need adjusting for you.
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