"Cooking" for Endurance Athletes

One of the gals on RunningAHEAD.com posted this a while back. Tonite I purchased the ingredients and plan to give it a try during my 20 miler on Saturday. I'll post my reaction afterwards. I'm going to have to try to divide the dry ingredients to make 8 8oz. servings, since I don't really want to make 2 quarts all at once. I think I would need roughly 2 TBs dry mix to 8oz. water...that should be pretty close. I probably have a 1oz. scoop from a can of Gatorade powder floating around, even.

Faux Endurance Sports Drink

1/2 C. + 4 tsp. sugar
1/2 tsp. Morton Lite Salt
1/2 tsp. table salt
1 pkg. unsweetened "Kool-aid" mix (any flavor you like)

Mix with 2 Q. water to make 64 oz.

Each 8 oz serving has 56 Calories, 14 grams carbohydrate, 220 mg sodium and 85 mg potassium.

Gatorade Endurance Formula (8 oz) has 50 Calories, 14 grams carbohydrate, 200 mg sodium, and 90 mg potassium.


  1. I've been making this for a couple of years. I use splenda instead of sugar to get rid of the carbs. But I understand that not everyone is into artificial sweeteners.

    I mix the kool-aid and salt substitute together in a plastic container. Then when I need a drink, I add sweetener and water. It takes awhile to get the proportions right, but it's a great alternative to Gatorade.

    (My preference is for grape - and ideally, I can find the invisible grape - that way I don't end up with a purple kool-aid mustache!)

  2. Mary, that's a really great idea for hot weather training runs when I want the fluids and electrolytes, but not the calories/carbs. On race day the sugar is a good thing, but much of the rest of the time...not so necessary.

    I was a long-time low-carber and lost a lot of weight that way (gained 20#s back when I stopped...and have been battling them ever since). I'm definitely a fan of Splenda.