DIY Sport Drink Recipe for P90X Recovery Ideas Needed


Many people know or have read about a ‘4 to 1’ Carb to protein ratio used for sport drinks to keep hydrated, minimize soreness, enhance energy during the workout, etc. P90X is a big promoter of the 4 to 1 ratio as are other workout plans.

That got me thinking about a DIY version instead of going commercial. It was fairly easy to reformulate Peoples’ Chow to a 4:1 that matched Accelerade’s nutrition label.

But what I really want is a great tasting formula. Any thoughts or insights, I start my P90X workout plan on Monday.

@Rishkoi - May help the workout…

Accelerade’s product description from amazon’s website:
ACCELERADE, the only sports drink that contains carbohydrate and protein in a patented 4:1 ratio, provides rapid rehydration and helps athletes perform better and recover faster. What’ s the 4:1? It’ s the unique ratio of 4 parts carbohydrate to 1 part protein in Accelerade, that fuels superior endurance, performance, hydration and recovery. Until the late 1990s, exercise and post-exercise nutrition for athletes was all about carbohydrate. Then a group of leading exercise physiologists came together to formulate the next generation of sports nutrition products based on the very latest science. They discovered that a 4:1 ratio of carbohydrate and protein significantly enhanced hydration, increased endurance, reduced exercise-related muscle damage, and accelerated post-exercise muscle recovery compared to carbohydrate alone.


Very interesting! I can’t really decode the updated nutrition, but it seems like you know your stuff!


My thought was not to make a nutritionally balanced sport drink (ie all the vitamins and minerals RDA), rather just a sport drink to recover the burned carbs and protein as assist with the P90X workouts. In this case, I also want it to taste good, as opposed to a thin/watery People’s Chow. I think I’ll rename it to People Sports Drink 0.1 to give credt to Max.

People Sports Drink 0.1 - "4:1 Carbohydrate Protein Formula"


Dear Future Self - Please stop talking to yourself. Its just rude.

Forgot about some Fruit Powders I had in the pantry. This actually doesn’t taste bad and maintains the 4:1 for a recovery drink.

I’m sure it has a high GI, but I think its good to raise my blood sugar level (energy) during a workout.