Sometimes homemade snacks, gels, and drinks are just better. You know what you’re putting into your food and it’s a sustainable alternative to store-bought products.

Despite the lure of colourful gels and energy drinks, you might not need anything special for a quick AM swim, bike or run. Glycogen stores in the liver and muscle aren’t drained during this short period, but hydration is the key. It may not even be necessary to bring a water bottle. For most people in moderate weather, pre-hydrating with at least 500 ml water will do. But if it’s hot out, bring water or a sports drink with you. Before you head out the door on your next ride or run, grab a handful of energy bites and spare a few minutes to try this Homemade Green Tea Sports Drink.

Related: RECIPE: Sweet and Salty Energy Bites

  1. Boil 1 litre of water and steep 1 tbsp of green or herbal tea (or two tea bags) for 4–5 minutes.
  2. Remove the tea and stir in 2 tbsp honey (or real maple syrup) and 1⁄4 tsp salt. Optionally, add fresh lemon or lime juice.
  3. Refrigerate for at least one hour before drinking. Shake well before sipping during a run.

 

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