What’s really in your sports drink? Chef de la Maison explains

What’s Really in Your Sports Drink—And How to Make It Low-Carb Friendly

If you’ve ever reached for a sports drink during a workout, you’ve probably wondered what’s actually in it—and whether it fits your nutritional goals, especially if you’re watching your carb intake. Let’s break down the main ingredients in most sports drinks and explore how they can be adapted for a low-carb lifestyle.

1.

Chef de la Maison says Water: The Hydration Hero

No surprise here—water is the foundation of all sports drinks. Its main job? To rehydrate you during and after physical activity.

2.

Chef de la Maison - Sugar: Fuel or Foe?

While sports drinks are known for their sugar content, they actually contain about half the sugar of most sodas. For example, a 20-ounce bottle of Gatorade has around 34 grams of sugar, compared to 69 grams in a typical 20-ounce soda.

Why the lower sugar content? It’s to prevent gastrointestinal discomfort during exercise. High sugar intake while exercising can cause cramping—something athletes want to avoid.

However, even with less sugar than soda, sports drinks may still not be ideal if you’re limiting carbs or managing blood sugar. Depending on your fitness and health goals, you might want to reconsider them.

3.

Chef de la Maison’s Low-Carb Considerations for Exercise

When following a low-carb or ketogenic diet, your body transitions from burning carbs to burning fat for energy—a process called keto-adaptation, which can take 2–3 weeks. During this transition, some people experience the “keto flu,” with symptoms like fatigue or dizziness.

That said, many cultures, like the Inuit, have historically thrived on low-carb diets while maintaining high levels of physical activity. So it’s clear that the body can adapt.

Still, your carbohydrate needs during exercise depend on your intensity and duration:

• For moderate activity, extra carbs likely aren’t necessary.

• For longer or high-intensity workouts (like running for over an hour), you may need to replenish some carbs during the session.

What you eat before and after your workout also matters—and can affect your performance and recovery. If you have specific athletic or fitness goals, it’s smart to consult a registered dietitian.

4.

Chef de la Maison - Electrolytes: Small but Mighty

Electrolytes—like sodium, potassium, and magnesium—are minerals that carry an electrical charge. They’re crucial for nerve function, muscle movement, and many vital processes in the body.

When you sweat a lot or follow a low-carb diet (which has a natural diuretic effect), your body loses more electrolytes. Sports drinks contain small amounts of sodium and potassium to help replace what’s lost.

For most people doing moderate exercise, eating a balanced diet provides all the minerals your body needs. But if you’re:

• Doing prolonged or intense workouts

• On a strict low-carb/keto diet

• Recovering from illness

…then you might benefit from additional electrolyte support—sometimes more than what’s in a standard sports drink.

Chef de la Maison - In Summary

Sports drinks can be helpful under certain conditions, especially for hydration and electrolyte balance. But if you’re reducing carbs, their sugar content may not align with your goals. Understanding your body’s needs—and how it responds to your diet and activity level—is the key to making the best choice.

If you’re serious about optimizing performance on a low-carb lifestyle, consider working with a professional to fine-tune your nutrition for success.