Friday, May 11, 2018

Frugalade F2, A Keto Electrolyte Sports Drink

The summer of 2018 is fast approaching, and it is hard to believe that I first posted this recipe six years ago and I still use it on a regular basis. Since I originally posted this recipe, many things have changed in my life including the fact that I have been on a ketogenic diet now for almost two years so it was time to update this article once again. Summer is rapidly approaching and many of you who are on a low-carb, ketogenic or paleo diet will be out in the heat working, playing, sweating and consuming commercial low-carb sports drinks like Gatorade G2 © and Powerade Zero ©. There is however a better alternative to these high priced commercial sports drinks. Don't misunderstand me, I am not advocating that you stop using electrolyte replacement drinks, rather I am in favor of reducing their impact on both your waistline and your wallet.

Depending on where you live, low calorie sports drinks such as Gatorade G2 © and Powerade Zero © can cost anywhere from $1.00 - $2.00 for a 20 ounce bottle. What would you say if I told you that you could make one gallon of your own electrolyte replacement drink for less than 30 cents? And that this sports drink contains almost the exact same electrolytes as it's commercial counterparts? That's an amazing 5 to 8 cents per 20 ounce serving or a 95% savings over commercially made electrolyte replacement drinks! Impossible, you say, not at all. So let's get started!

Frugalade F2 (Zero Calorie)

4 quarts of water (128 ounces)
2 packages store brand or Kool-Aid powdered fruit punch
½ teaspoon liquid sucralose (sweetness equivalent to 1 cup sugar)
¾ teaspoon Morton kosher salt (1440mg sodium)
1/4 teaspoon Morton Lite salt (290mg sodium, 350mg potassium)

Total Recipe
Calories – 0, 0 grams fat, 0 grams protein, 0 grams carbohydrates
Electrolytes: sodium 1440mg, potassium 350mg

Per Serving (20 ounces)
Calories – 0, 0 grams fat, 0 grams protein, 0 grams carbohydrates
Electrolytes: sodium 270mg, potassium 55mg

Heat a pint of water (2 cups) in the microwave, in your 'hot shot' or in a small pan on the stove just until it boils, then add the salts and remove the pan from the heat. Stir until the salt is completely dissolved. Add the powdered fruit punch or your favorite flavor of Kool-Aid to your one gallon water pitcher then pour in the water with the dissolved salts and then top off your container with water to make one gallon and refrigerate. Once cold, use it as you would any sports drink.

Chef's Note: I pour all of my dry ingredients into a 1 gallon Gatorade container, I use a small Sunbeam 'hot shot' hot water dispenser to heat up 2 cups of water then add the hot water to the gallon container, swirl it all around until it is mixed, then top it off with tap water, put the lid on it and throw it in the fridge. Takes me less than 5 minutes to make.

The Comparison

So lets look at how our homemade Frugalade F2, stacks up against the competition when it comes to actual electrolyte replacement.

Frugalade F2 (20 ounces)
Calories – 0, 0 grams fat, 0 grams protein, 0 grams carbohydrates
Electrolytes: sodium 270mg, potassium 55mg

Gatorade G2 © (20 ounces)
Calories – 0, 0 grams fat, 0 grams protein, 0 grams carbohydrates
Electrolytes: sodium 270mg, potassium 75mg

Powerade Zero © (20 ounces)
Calories – 0, 0 grams fat, 0 grams protein, 1 grams carbohydrates
Electrolytes: sodium 250mg, potassium 57mg

As you can see, all of these electrolyte drinks are zero calorie or have less than 1 calorie per 20 ounces. The Frugalade F2 Formula has the same amount of sodium as the Gatorade G2 ©, and has 20mg more sodium than the Powerade Zero © per 20 ounces. As for the potassium, the Fruglade F2 has 20mg less potassium than the Gatorade G2 ©, but only 2mg potassium less than the Powerade Zero ©. So when it comes to electrolyte replacement, the Frugalade F2 is comparable in every way to commercial electrolyte replacement sports drink, with the exception of the impact it has on your wallet.

It only costs you 29 cents to make one gallon or six 20 ounce servings of Frugalade F2 which is about $0.05 per 20 ounce fluid oz serving. A one gallon bottle of Gatorade G2 © for example, is about $5.00 at my local supermarket, BTW that's 17 times more expensive than homemade.


Six years later, I still use and enjoy my Frugalade F2 Formula. I have even streamlined the making process and have changed the instructions to include those changes. I have abandoned the ½ gallon recipe and make my frugalade in one gallon batches as I obtained a couple of old 1 gallon Gatorade container's from my mother-in-law. However, If you want to see the original ½ gallon recipe check out my original article 'Make Your Own Sports Drink' on my blog.

As for the taste, side by side I could not taste any difference between the two. I am not saying that Frugalade F2 is delicious, simply that it tastes just like Gatorade G2 © and that was my primary goal. If you want a wider variety of flavors, you may need to use Koolaid © brand of drink mixes. My local supermarket only has three flavors in the store brand: fruit punch, grape, and lemonade. This will increase the cost a little, as Koolaid © in my area sells for about 25 cents as opposed to the store brand of 12 cents per package.

If you have read any of my keto articles then you know we use a liquid form of sucralose to sweeten all of our recipes, and nothing has changed with this recipe. You can however, make your own Gatorade G2 © clone, by using Splenda, or any other keto friendly sweetener that you prefer. So what if you are new to keto and you do not have liquid sucralose or one of those other keto sweeteners? Well, you can make your own Gatorade G2 © clone, by using Splenda, or any other keto friendly sweetener. Before we started using liquid sucralose, we used the Walmart version of Splenda labeled as 'Great Value No Calorie Sweetener'. If you use Splenda, the amount of sweetener used will vary per your personal preference, but for one gallon recipe I would suggest ¾ to 1 cup of Splenda.

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