Ideal Nutrient Composition for a Sports Drink During Exercise

Nutrient Objectives Ideal Composition (per 12 oz water)
  • Replace fluids and electrolytes
  • Preserve muscle glycogen
  • Maintain blood glucose levels
  • Minimize cortisol increases
  • Set the stage for a faster recovery
  • High-glycemic carbohydrates, such as glucose, sucrose, and maltodextrin:
    20-30 g
  • Whey protein: 5-6 g
  • Vitamin C: 30-120 mg
  • Sodium: 100-250 mg
  • Potassium: 60-120 mg
  • Magnesium: 60-120 mg

Dave Scott’s comments:

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Athlete Consumption Prior to Training or Competition

Chart is based upon 1.0 gram of carbohydrate per kilogram of bodyweight

Weight Carbohydrates Protein Fat Total Calories
Pounds (lbs) Kilograms (kg) Grams Calories Grams Calories Gram Calories
100 45 45 181 8 32 4 36 249
105 48 48 191 8 32 4 36 256
110 50 50 200 8 32 4 36 268
115 52 52 209 10 40 5 45 294
120 54 54 216 10 40 5 45 301
125 57 57 228 11 44 5 45 317
130 59 59 236 11 44 5 45 325
135 61 61 244 11 36. 5 45 333
140 64 64 256 12 48 5 45 345
145 66 66 264 12 48 5 45 357
150 68 68 272 12 48 6 54 384
155 70 70 280 13 52 6 54 392
160 73 73 292 13 52 6 54 398
165 75 75 300 13 52 6 54 406
170 77 77 308 14 56 6 54 418
175 79 79 316 14 56 6 54 426
180 82 82 328 14 56 6 54 438
185 84 84 336 16 64 7 63 463
190 86 86 344 16 64 7 63 471
195 88 88 352 16 64 7 63 479
200 91 91 364 17 68 7 63 491
205 93 93 372 17 68 7 63 502
210 95 95 380 17 68 7 63 511
215 97 97 388 18 72 8 72 532
220 100 100 400 18 72 8 72 544

For example:

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