Homemade Maltodextrin-Dextrose Sports Drink for Long Course Racing

Why This Recipe Works for Athletes

Commercial sports drinks that blend two carbohydrate sources — typically maltodextrin with fructose or dextrose — use different gut transporters to absorb carbs faster and in higher quantities than a single-sugar drink, which matters when you’re trying to hit 60-90g of carbs per hour on the bike leg of a long-course race. This homemade version gives you the same dual-carb approach at a fraction of the cost, with full control over concentration and sodium.

Ingredients

  • 60g maltodextrin powder
  • 30g dextrose (glucose) powder
  • 750ml water
  • 1/4 tsp (about 1.5g) fine table salt
  • Juice of half a lemon (or a splash of no-added-sugar squash for flavour)

Instructions

  1. Warm about 200ml of the water slightly (not hot) to help the maltodextrin dissolve, rather than clumping in cold water.
  2. Whisk in the maltodextrin and dextrose powders until fully dissolved with no gritty texture remaining.
  3. Stir in the salt until dissolved.
  4. Add the remaining water and the lemon juice, then stir or shake well.
  5. Chill before use, and transfer to your bike bottle or bladder — shake again before drinking, as the mix can settle.

Nutrition Notes

This makes roughly 750ml containing about 90g of carbohydrate and 600mg of sodium — adjust the water volume to hit your personal target concentration and sipping rate, and scale the whole recipe up for a multi-bottle race-day supply. Maltodextrin is essentially flavourless and less sweet than simple sugar, which many athletes find easier to stomach over several hours than a very sweet commercial drink. Always trial any homemade fuelling mix on long training rides well before race day — never introduce it for the first time on race morning.

Prep time: 5 minutes | Servings: 1 large bottle (750ml)