9 Homemade Energy Drinks Indian Athletes Use

6. Sattu sharbat — roasted gram drink for steady energy

Sattu — roasted gram flour — has been a staple in parts of India for energy and satiety. For a quick sharbat, mix 2–3 tablespoons sattu with 400–500 ml water, add lemon juice, a pinch of salt and a teaspoon jaggery or honey. Stir vigorously to avoid lumps and serve chilled. Sattu delivers complex carbohydrates and a bit of protein and fiber, making it good before long training sessions that demand steady energy rather than a sugar spike. It’s filling, so start with smaller portions during training to judge tolerance. Outside India, sattu is often available in South Asian grocers or online; roasted chickpea flour can be a useful substitute. If you need a thinner drink mid-event, reduce the sattu amount and add more water. Sattu’s staying power makes it a favorite for long days when athletes need sustained fuel without repeated eating.