Recipes for athletes: Isotonic drinks

I need to eat or drink something during the game. What do you recommend?

You should drink isotonic drinks.

Aitziber Aizpuru. Dietician and nutritionist
Aitziber Aizpuru. Dietician and nutritionist

Isotonic drinks

  • 1 litre coconut water
  • Peel of one lime
  • Juice of one lemon
  • 60 g ginger
  • 90 g salt
  • 75 g bicarbonate soda
  • 100 g honey
  • Peel of one lemon
  • Juice of one lemon
  • 1 cinnamon stick
  • 30 g mint
  • Peel of one orange
  • Juice of one orange
  • 50 g cranberry
  • 50 g raspberries
  • 30 g brown sugar
  • 250 g spinach

To begin with, infuse the three flavour mixtures in the vacuum bags. In the first bag, place the lime peel, ginger, 50 g of honey, 30 g of salt and one litre of coconut water. In the second bag, place the lemon peel, the other 50 g of honey, 30 g of salt, the cinnamon stick, the mint and one litre of water. In the third bag, add the orange peel, the brown sugar, 30 g of salt, the blueberries, the raspberries and another litre of water.

Cook each bag at 65 degrees for one hour. Once cooked, leave to cool and put them aside. Next, blanche the spinach and puree it. When the bags are cold, add 25 g of bicarbonate soda, the juice of one lime and the spinach puree to the first mixture. To the second bag, add 25 g of bicarbonate soda and the lemon juice and to the third bag add the orange juice and 25 g of bicarbonate soda.

Leave to cool overnight and it is ready to serve.

Aitziber Aizpuru COMMENT:

In the first hour after the end of the game it is advisable to hydrate and eat properly. To do so, use recovery drinks that provide electrolytes, carbohydrates and proteins in adequate proportions or use isotonic drinks.

Isotonic drinks are beverages that are designed to help athletes to recover and hydrate. Carbohydrates must be consumed to maintain glycogen stores, replenish electrolytes (especially sodium) and prevent dehydration. That is why they are designed to enable athletes to recover and rehydrate simultaneously.


In this recipe, the hot infusion extracts all the flavours and aromas of the products used and therefore brings out the nuances of each product.