Sports fuel has come a LONG way, and we love that endurance athletes have more options than ever. But if you’re training for long-course triathlon, cycling, running, or another high-volume endurance sport, you also know how quickly those gels, drink mixes, and hydration products can add up. So… can you just make your own? In this episode, Alex Larson is joined by sports dietitian Mary Wirtz to nerd out on all things DIY sports fuel. We’re breaking down what actually goes into high-carb drink mixes, why the ratio of glucose to fructose matters, and how athletes can customize their own fuel based on carbohydrate and sodium needs. We also talk about one of the biggest reasons athletes are experimenting with homemade sports nutrition: cost. One athlete they work with calculated his homemade mix at just $0.85 per 100 grams of carbohydrates, compared with several dollars per serving for many commercial sports fuel products. But cheaper doesn’t automatically mean better. DIY fuel takes planning, accurate measuring, and a good understanding of your individual fueling needs. Sometimes paying for the convenience of pre-made packets is absolutely worth it, especially on race day. In this episode, we cover: What to look for in high-carb sports drink mixes Why combining glucose and fructose can help athletes absorb more carbohydrates How the wrong carbohydrate balance may contribute to GI issues during long endurance events Why some athletes combine high-carb mixes with electrolyte products How to DIY a sports drink using maltodextrin or dextrose, fructose, and sodium citrate The 2:1 and 1:0.8 glucose-to-fructose ratios Why you’ll want a food scale if you’re making your own sports fuel How much money DIY sports nutrition could potentially save The pros and cons of homemade fuel versus pre-packaged products How to make DIY sports gels using high-carb drink mix, maple syrup, or other options Creative hydration ideas including electrolyte popsicles, cherry recovery soda, and a frozen electrolyte “margarita” Why your fueling strategy should ultimately be customized to your training, sweat losses, intensity, and individual tolerance Whether you’re trying to bring down the cost of fueling a huge training block or you simply love experimenting with your nutrition, this episode will give you plenty of ideas to start exploring. And remember: more DIY doesn’t necessarily mean more complicated. The goal is finding a fueling strategy that gives your body what it needs while actually being practical enough to use consistently. If you need help figuring out your carbohydrate, hydration, or sodium needs for training and race day, the sports dietitians at Alex Larson Nutrition can help you build a strategy that works for your body and your sport. This episode of Endurance Eats is brought to you by Alex Larson’s 1:1 Nutrition Coaching. If you’ve ever wondered, Am I eating enough? Am I fueling this right? Why do I still feel tired? you’re not alone. Alex Larson Nutrition helps endurance athletes cut through the confusion and build a fueling plan that actually works for their training, lifestyle, and goals. You can learn more at alexlarsonnutrition.com. This Episode is Brought to You By Carb Culture Shop Grab your merch from the shop with saying that endurance athletes just get! This episode is brought to you by Thorne. Shop Thorne Supplements and get 15% off Resources Mentioned in This Episode: Apply for 1:1 Coaching with an ALN Dietitian FREE Carb Loading 101 Guide Episode Mentioned Kitchen Scale Connect with Me: Instagram: @alexlarsonnutrition Website: alexlarsonnutrition.com Don’t Forget to Subscribe! Click that follow button to stay updated on future episodes packed with actionable insights and expert advice for endurance athletes. Have Questions or Suggestions? Send me a message, and I might cover it in a future episode!
