Antonio’s advices: home-made sports drinks

Published on February 7, 2018

Before the run: energy drink for an effort of about 1 hour (1 liter of drink)

Temperature over 20° C

150 ml of grapes juice (red or white but organic)
850 ml of still water
Pinch of salt (about 1 g)

Temperature under 10°C

400 ml of grapes juice (red or white but organic)
600 ml of still water
Pinch of salt (about 1 g)


After the run: recovery and anti-oxidant drink (1 liter of drink)

Cook a thumb-size piece of fresh ginger in still water (about 300 ml) and let it all cool down
In a bottle, add still water and the cooking water of the ginger to top to 1 liter (together with the ginger)
Add a few sprigs of mint and elder flower syrup (to your taste) to the mixture above
Pinch of salt (about 1 g)


Anti-oxidant drink: Golden milk

Step 1: prepare the paste
1/4 cup of turmeric powder
1/2 teaspoon of ground pepper
1/2 cup of filtered water

Mix all ingredients in a small a small sauce pan and mix well. Turn the heat to medium high and stir constantly until the mixture is a thick paste. This does not take long so don’t walk away from the pan.
Let this mixture cool and then keep it in a small jar in the fridge.

Step 2: Golden Milk
1 cup of almond milk (hemp or coconut are also good options)
1 teaspoon coconut oil
1/4 teaspoon or more of turmeric paste
Honey (if you really need the extra sweetness)

--- By Antonio


  1. Senta says:

    Great advices Antonio! And a nice initiative! Continue! 🙂

  2. Karlheinz says:

    Yes,great initiative! Leave it on the website please.

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