When it comes to endurance training, fueling properly is essential. It can be the difference between feeling strong on your ride or bonking halfway through. But let’s face it—sports nutrition products can get expensive, especially when you’re training regularly. Here is a way for you to make your own DIY carb drink that’s easy, cost-effective, and provides the fuel you need to perform at your best. This could be the best carb drink (or one of them) for athletes looking to optimize performance without breaking the bank.
Find out how to make a simple, high-carb cycling drink mix that covers your energy needs and saves you money.
Why Fueling Your Training Is Essential
Carbohydrates are your body’s preferred source of energy during exercise, especially when training at moderate to high intensities. Whether you’re riding, running, or working out, your muscles rely on carbs to keep moving efficiently.
If you don’t get enough carbs during your workout, you can quickly deplete your glycogen stores, leading to fatigue, reduced performance, and that dreaded bonk.
But fueling doesn’t mean you need to spend a fortune on expensive gels, drinks, and bars. You can make your own best sports drink mix for cycling with bulk ingredients, giving you the same performance benefits at a fraction of the cost.
When it comes to taking in carbs during a workout, there are two main ways to do it: eating and drinking. Eating carbs—whether through energy bars, bananas, or gels—works for many people, but for some, it’s not ideal. When you’re working at a high intensity, eating solid foods can sometimes lead to stomach discomfort, making it harder for your body to absorb the fuel it needs.
That’s where drinking your carbs comes in. For many athletes, myself included, drinking carbs is a more efficient and easier way to keep fueled without causing any digestive issues. Even if you’re not a fan of carb drinks, it’s worth trying for the convenience factor alone. A cycling hydration mix tailored to your needs can make a noticeable difference.
DIY Carb Drink Recipe: The Simple Formula
Now, let’s get to the heart of the matter—how to make your own best cycling hydration mix at home. The good news is that you don’t need anything fancy or hard to find. All you need are three simple ingredients:
- 60g maltodextrin
- 30g fructose
- A pinch of table salt
This combination gives you a 2:1 ratio of maltodextrin to fructose, which is optimal for absorption. Research shows that a mix of maltodextrin and fructose helps your body absorb more carbs per hour compared to using glucose alone. With this ratio, you can absorb up to 90g of carbs per hour—just what you need to fuel those longer sessions.
Key Ingredients for a DIY Cycling Hydration Mix
Maltodextrin – The Energy Powerhouse
Maltodextrin is a type of carbohydrate made from starch that provides quick and steady energy, which makes it perfect for endurance activities like cycling. It’s easy to digest, so your body can use it fast without upsetting your stomach. Unlike regular sugar, maltodextrin isn’t overly sweet, and it dissolves well in water. This makes it a great base for a hydration mix that’s easy to drink during long rides.
Fructose – The Perfect Partner to Maltodextrin
Fructose is another type of sugar that works well alongside maltodextrin. The magic happens because fructose is absorbed differently in your body, using a separate pathway (called the GLUT5 transporter). When you combine maltodextrin and fructose in a 2:1 ratio, your body can take in more energy—up to 90 grams of carbohydrates per hour—than if you just used one type of sugar. If you need even more fuel, you can try a 1:0.8 ratio of dextrose (or glucose) to fructose, which lets you absorb even more carbs, but it’s a little trickier to get just right.
Table Salt – More Than Just a Flavor Booster
Table salt is a key ingredient in your hydration mix because it provides sodium, an important electrolyte your body loses when you sweat. Sodium helps keep your body hydrated by balancing fluids and prevents muscle cramps during long rides. It also makes carbohydrate absorption more efficient by activating glucose transporters in your gut. Adding just a small amount (1–2 grams) to your mix can go a long way in keeping you performing at your best.
The Science Behind the Ratios
the 2:1 Ratio
The 2:1 ratio is a simple and effective way to fuel your rides. It works because maltodextrin and fructose use different pathways to get absorbed in your body, allowing you to take in more carbohydrates than if you used just one type. Maltodextrin is absorbed via the SGLT1 transporter, while fructose uses the GLUT5 transporter. Together, they let your body absorb up to 90 grams of carbs per hour, giving you a steady supply of energy. This ratio is easy to measure, cost-effective, and perfect for most cyclists.
the 1:0.8 Ratio
If you’re looking to push your performance further, the 1:0.8 ratio of maltodextrin (dextrose or glucose) to fructose might be worth trying. This setup allows even more carbs—up to 120 grams per hour—to be absorbed, making it ideal for ultra-endurance events or very intense rides. However, this ratio requires more precision and might take some experimenting during training to avoid stomach issues. It’s great for advanced cyclists but might not be as simple or cost-effective as the 2:1 ratio.
How to Get the Ingredients (and What It Costs)
You can buy maltodextrin, fructose, and salt in bulk. Here’s how much it will cost you to make each bottle of DIY cycling drink mix:
- 2.5kg Maltodextrin – $14.00
- 1kg Fructose – $11.00
- 750g Table Salt from the supermarket – $2.20
Each drink costs:
- Maltodextrin: $0.28 per 60g serving
- Fructose: $0.44 per 30g serving
- Salt: It’s so cheap I’m not even counting it…
That’s 90g of carbs for just $0.72 per bottle.
Compare that to commercial sports drink mixes, and you’ll quickly see the savings. For example, SIS Beta Fuel (which I actually use sometimes) costs $50.00 for 15 servings (80g of carbs per serving). That’s about $3.35 per bottle, and it gives you 10g fewer carbs than our DIY version.
Adding Electrolytes
When you sweat, you’re not just losing water—you’re also losing electrolytes, with sodium being the most important. Electrolytes help your body retain water and keep your muscles functioning properly.
By adding a pinch of table salt to your DIY carb drink, you’re already replenishing the sodium you’re losing. If you want a bit more flavor or a wider range of electrolytes (like magnesium and potassium), you can add an electrolyte tab to the mix.
You can pick up a tube of 20 electrolyte tabs for about $9.75, which works out to $0.49 per serving. This brings the total cost of your DIY cycling hydration mix to $1.20 per bottle—still a far cry from the $3.35 you’d be spending on a commercial product like SIS Beta Fuel.
While the DIY carb drink is a great option for most people, there are times when using a pre-made product might make more sense. For example, if you’re traveling or need something ultra-convenient, branded and commercial carb drinks and gels can be handy.
However, for day-to-day training, especially if you’re putting in a lot of miles, making your own best cycling hydration mix can save you a ton of money over the course of a year.
Training plans
Just like the DIY carb drink, I believe that good training doesn’t have to come with an expensive price tag. That’s why I’ve created affordable, flexible, and science-based training plans designed to help you reach your cycling goals.
Since you’ve just learned how to save more than $2.45 per bottle on your training fuel, why not take a look at the structured training plans?
