DYI Sports Drinks: The Ultimate "How To"

Have you ever wanted to know how to make your own sports drinks? Well it’s not all that hard, only requires 5 ingredients and can be made at a fraction of the price!

In this blog post you will learn how to make your own sports drink powder that will taste SO good you won’t be able to tell the difference between ‘store bought’ and your ‘homemade’ version. Better yet, all of the following ingredients can be purchased at your local grocery store. I promise!

Hannah Reese (my fav goddaughter) and I set out to develop a sports drink mix that could be created in bulk for you to try on your next long training run. With Hannah’s keen palate and her kitchen ‘know-how’ I think we pulled it off. My role… I was more or less the taste tester! 

BTW, Hannah also created a very popular pre-workout snack bar in an earlier post called ‘The Hungry Runner‘ that still gets lots of views.

Ok, on to the recipe!

Sports Drink Powder

Yield: 2 gallons prepared Prep time: 5 minutes  

Ingredients

·         3 cups granulated sugar

·         2 teaspoons table salt

·         1 teaspoon NoSalt Sodium free salt or 100% potassium salt

·         2 tablespoons citric acid OR 4 packets Kool-Aid unsweetened drink mix of choice (1 packet makes 2 quarts)

Directions
Measure the above ingredients in a medium sized bowl. Stir ingredients together. Place mixture in an air tight container and store at room temperature.

Preparation
Use the table below to prepare the desired amount of sports drink for your next workout.

Real talk – The reason behind the ingredients and where to find to them in the store  

Granulated sugar
Location: Baking Aisle

Optimal sports drinks contain different types of sugars allowing the body to use various avenues for carbohydrate absorption. Table sugar or sucrose is composed of 50% glucose and 50% fructose making it a perfect choice as a sweetener and carbohydrate replacement. Fructose offers a great flavor profile and utilizes a different absorption route while glucose is utilized immediately for energy. As mentioned in the hydration 101 series, a carbohydrate concentration of 6-8% solution is ideal to prevent gastric distress. This particular recipes comes in right at 7.5% and can be increased or decreased depending on your flavor profile, GI tolerance, and liquid to carbohydrate ratio.     

Table Salt
Location: Baking Aisle

Table salt contains sodium and chloride the primary electrolytes lost in sweat. While electrolytes may not be needed physiologically for events less than four hours, salt has other benefits. For shorter durations the addition of salt can help increase thirst and therefore increase fluid intake.           

 NoSalt sodium free salt or 100% potassium salt
Location:  Baking Aisle next to the spices and other light salt products.

Similar to salt, potassium replacement is generally indicated in prolonged exercise. The best method for maintaining adequate levels of potassium on a daily basis is through fruit and vegetable consumption. Add this ingredient for exercise bouts longer than four hours or to ensure adequate daily intake for those doing shorter durations.       

Citric Acid
Location:  Canning section of the grocery store or in the baking aisle

Citric acid is a natural compound largely found in citrus fruits. This ingredient adds a sour flavor creating a lemon-lime taste and acts as a preservative.       

 Kool-Aid Unsweetened Drink Mix
Location: Beverage Aisle

Remember those days as a kid when you couldn’t wait to come inside out of the blistering heat and have a long draught of your favorite Kool-Aid. Well now you have excuse to bring it back! Pick your favorite flavor to create the same tasting sports drink! Be sure to grab the unsweetened flavors as the traditional drink mix may create an undesirable flavor and additional carbohydrates.    

The Final Product...

Hannah Blue Mountain Blast

A 1/4 cup provides 180 calories, which is perfect for your 20 oz bottle. If you are out on the trail put some of the powder in a zip-lock bag and carry it with you!

About the Author:

JJ Mayo is an endurance athlete, a registered dietitian, and a sports science professor at the University of Central Arkansas. His blog, Fuel For Endurance, helps endurance athletes achieve better race results through optimal nutrition. He also just released a sports nutrition CEU course at www.mysportsnutritioncourses.com

How Much Protein Can You Absorb at a Time?

"Your body can only absorb 30 grams of protein at once. Anything over that amount your body will not absorb and it will be wasted."

This is the widespread theory held by many. However, there isn't an exact amount of protein that your body can absorb. Your body tends to preserve all the protein you consume but how effectively it does this depends on the person. If you happen to consume more protein than your body can handle, it sits in your gut until it can be processed, as there is a limit on how fast you can absorb protein.

source

Protein Digestion

When you eat food, it passes through your stomach and into the intestines before it is absorbed. Around 90% of all protein you consume is used for building enzymes, hormones, and other important things, including muscles. But, only a small amount of protein is used for building muscles. The cells of your small intestine and liver get first dibs on the protein you consume.

There are also hormones that regulate the rate at which protein is digested. These hormones are released when there is dietary protein present and signal your body to slow down digestion in order to absorb all the protein.

Depending on the source, about 10 grams of protein is absorbed per hour. This is probably where the idea that bodybuilders must eat every three hours came from.

Protein Dose

It's common practice among bodybuilders and fitness enthusiasts alike to eat every few hours in order to avoid losing muscle mass. However, one study done on women showed that consuming 54 grams of protein in one meal versus four meals resulted in no differences. Similarly, another study showed that consuming 80-90 grams of protein in one meal versus three meals resulted in no differences in muscle mass.

This isn't to say that consuming all your protein in one meal is best. It does suggest, however, that your body can handle far more protein than most people think.

Gavin Van De Walle holds a Bachelor of Science degree in nutrition and is a certified personal trainer. He is in the coordinated dietetic internship program at South Dakota State University where he is a Master of Science candidate in nutrition with a specialization in sports nutrition. Contact Gavin at www.supranutrition.com. 

Top 5 Foods to Feed after a Workout

If you're not giving your body the nutrients it so desperately craves following your workout, you're only cheating yourself. A post workout meal will help you recover, repair, and rebuild so you're ready to tackle your next workout. But not any snack will do. Your body demands lean protein sources and nutrient-packed carbohydrates.

1. Chocolate Milk

It turns out chocolate milk contains the perfect ratio of protein and carbohydrates, making it the perfect post workout snack. One cup of low-fat chocolate milk contains a little over 150 calories, 26 g of carbohydrates and 8 g of protein. In fact, one study showed that chocolate milk is a more effective recovery aid than common sports drinks. And not to mention, it's delicious too.

2. Greek Yogurt

Greek yogurt is like regular yogurt's lean and mean sibling. One cup of Greek yogurt contains double the protein and half the carbohydrates of regular non-Greek yogurt. For a more equal ratio of protein and carbohydrates you can buy flavored Greek yogurt or add fruit. This protein-packed snack is also shown to keep you fuller, longer versus non-Greek yogurt.

3. Bean Salad

Beans aren't just rich in fiber, they're full of protein too. Try adding a mixture of kidney, garbanzo, and black beans to your favorite salad. Include grape tomatoes, sliced almonds and apples with a drizzle of vinaigrette dressing for a tasty and healthy post workout meal. Additionally, regular bean consumption is associated with several health benefits.

4. Fruit and Cottage Cheese

Cottage cheese is high in the slow digesting protein, casein. When casein protein digests, it forms a gel in your stomach and releases a steady supply of protein to fuel your hungry muscles over several hours. One cup of low-fat cottage cheese contains more than 20 g of protein. Adding fruit, like blueberries, is a great way to up the nutrient content and taste.

5. Veggie Omelet

Eggs are nature's perfect food. They contain ample amounts of protein, vitamins and minerals (with the yolk of course). And since the 2015 Dietary Guidelines for Americans reported that there is a lack of evidence linking dietary cholesterol to cholesterol levels in people, you don't need to fear the yolk. Add your favorite veggies for increased nutrients and fiber or add whole-grain toast for more carbohydrates.

Gavin Van De Walle holds a Bachelor of Science degree in nutrition and is a certified personal trainer. He is a Master of Science candidate in nutrition with an emphasis in sports nutrition at South Dakota State University. Contact Gavin at http://www.supranutrition.com. 

Motivational Interviewing Part IV

This is part four in a series regarding Motivational Interviewing.  The goal of Motivational Interviewing (MI) is to increase client awareness and decrease ambivalence or resistance towards change.  For those in private practice, you may already be aware of how important your relationship is with a client.

Case Western Reserve University’s Center for Evidenced-Based Practices (CEBP) is a resource for MI and focuses on practitioner’s changing their service approach and culture towards MI.  These benefits include positive outcomes and client engagement/ retention. 

The focus of this post builds on client action.  This link focuses on OARS (open ended questions, affirmations, and reflections) and DARN CAT (desire, ability, reason, need, commitment, activating step, taking steps).  Part Two focused on OARs while this post will look at “DARN CAT.”

“DARN CAT” can be split into two areas.

The “CAT” portion of the acronym focuses on the client’s action and will be the subject of this post. It stands for commitment, activation, and taking steps.

The following information is adapted from C. Delos Reyes.  This post will focus on seeing how interested the client is in lifestyle changes. 

Commitment—the client may make statements about their intentions to lose weight with a definitive date such as, “I’m starting my diet on Monday.” As a practitioner, you may want them to discuss what they intend to do.

Activation—What the client is willing to do, they may have the plan to start following a healthier diet or they may be willing to cut out sugary drinks.  Find out what they are ready or agreeable to do.

Taking steps—this last piece is where you ask the client what they’ve done, they might have started walking every evening for 30 minutes after dinner. 

The goals of this last segment is to have the client personalize and develop their own goals. 

So the big question is, can I really do this?  Or am I doing this “right”?

This link from the Center for Evidenced-Based Practices provides a cheat sheet for working with clients.  Consider this a road map for building trust and a rapport with your clients for more successful outcomes.

Fuel Your Day

I often get, “I eat fine, Beth. I’m not a snack person, I don’t crave or binge on junk food, I love food – real food. I guess you can say that I have a big appetite. Ugh … I just eat too much.”

Does this sound like you?

The rest of the story usually goes something like, “I get sooo hungry that when I sit down to eat, I feel as if I can eat anything and everything that’s not nailed down.”

… Then comes the guilt …. The feeling of being “stuffed” and then the feeling of defeat, “Well it won’t matter now if I have that extra _____!”

PSST. Sssh. Here’s a secret:

Restaurateurs are hoping you say this when it comes to desert!

Everyday we are bombarded with what we should eat and shouldn’t eat. What if I told you that when you eat has a lot to do with how much you eat? That’s right, when you eat is really important.

See, after you eat, it takes about three to four hours for your stomach to process the food  you ate and become empty. Of course this depends on how much you eat, but generally speaking, it takes about 3-4 hours for your stomach to empty.

Now that you know this – I suggest you play around with it.

HOW DO YOU FEEL?

After about 3-4 hours of not eating, pay close attention to the following:

·         Does your stomach growl or feel “empty”?

·         Do you start thinking of food?

·         Do you feel thirsty?

·         Maybe your hands feel cold, or weak, maybe even shaky?

·         Do you feel tired, cranky, maybe you are unable to focus?

These are some general signs of physical hunger.

So, let’s say you ate breakfast at 7:30AM. Are you hungry again at 10:30/11:00AM? Do you eat or do you ignore your hunger and wait until your 12PM lunchtime? And if you eat lunch around Noon, are you hungry again at 3/4PM? And do you ignore your hunger, again? If you are like most people, you ignore this too, and wait until dinnertime - which could be 6, 7 or 8 PM! Think about it - that’s 6-8 hours after you ate lunch – if you ate lunch!

Well, no wonder your starving and ready to
“Eat anything and everything that’s not nailed down.”
Don’t ignore your body.
Love your body.
Feed your body healthy foods.
Pay attention to when you feel hungry
and
Plan to Eat!

PLAN WHEN TO EAT

Here are five simple steps to help you pay attention to your hunger clues, and plan when you eat:

·         At first, it may be helpful to write down when and what you eat, so you can start to see a pattern develop. This can also really help you focus in on those physical signs of hunger.

·         Next, you need to plan your meals so that you don’t go more than 4 hours without eating - breakfast being the exception. At this time, I want to point out why I am a big supporter of a healthy breakfast. Skipping breakfast can really set you up for a ravenous appetite – which, according to the latest research, can leave you more hungry later in the day – around that bewitching hour, around 3/4PM, and sometimes again at dinnertime.

·         Planning means you may need to set up breakfast the night before, pack a lunch if your on the road, or familiarize yourself with healthy options from local eateries that provide nutrient dense, whole-food options.

·         Planning means you need to pay attention to your “bewitching hour”. For most people, the “bewitching hour” is some time between lunch and dinner, usually around 3,4 or 5 o’clock. This is a good time to eat a “mini-meal”:

·         An apple, pear, or banana with

o    A granola, sport or protein bar, or

o    1-2 Tbs of a nut butter

·         A cup of vegetables with

o    Humus, or

o    1-2 ounces of cheese

·         A slice of whole grain bread with

o    2 ounces of turkey breast, or

o    2 Tbs of a nut butter

·         6-8 ounces of yogurt with

o    ½ cup of fruit (like blueberries, raspberries, or strawberries), and/or

o    Nuts, flax, hemp or chia seeds

·         Planning means cooking once and eating twice. Cook on the weekends and double the recipe, so you can have leftovers during out the week, or freeze leftovers for the next week.

When you plan, you Fuel Your Day. Eating throughout the day, helps balance your blood sugar and keep your metabolism revved.

 About the Author

Elizabeth Candela is a graduate of Rutgers’ School of Environmental and Biological Sciences with a Bachelor of Science degree in Environmental Science. Her studies at Rutgers led Elizabeth into employee health and safety, and she worked several years as a Safety Engineer in Risk Management. In 2007, after achieving a Master of Art from Montclair State University, Elizabeth taught high school Biology, Environmental Science and Physics. Then, in 2009, Elizabeth developed a portable core fitness device, and since has secured a United States Patent. The development of this device drew her into the Exercise and Nutrition field, so she left the teaching profession to pursue postgraduate courses in Nutrition and Exercise Physiology. Since then, Elizabeth has achieved her New Jersey Registered Dietitian Nutritionist Certification, as well as her American College of Sports Medicine Exercise Physiology Certification. By maximizing her training and fitness through sound nutritional principles, Elizabeth continues to challenge herself physically and nutritionally through her commitment to run a half marathon in every USA state, and six World Marathon Majors.

Checkout My Website: https://www.beyondnutrition-rdn.com

Follow Me on Twitter: https://twitter.com/beyndnutritionFollow me on Pinterest: www.pinterest.com/beyndnutrition

Casein or Whey: What’s the best protein to maximize muscle building after a workout?

For many people consuming a post workout protein shake has become an after gym ritual.  Still there’s some controversy about what type of protein to take and when to drink your shake.  The two most common types of shakes are casein (a slow acting protein typically found in mammalian milk) and whey (a fast acting protein that is a by-product of dairy production like cheese).  Fortunately a Danish study at Institute of Sports Medicine Copenhagen has provided some interesting information.

            In the study 17 men were split up into 3 groups a control group that got supplemented with water, a group administered 20 g whey, and another that received 20 g of casein.  The men in the study were asked to do 10 sets of 8 reps on a leg extension machine and immediately supplemented with the control or protein dosage after the last set.  The results showed that in the first 3 hours after intake the muscle protein production was higher in the whey group than the casein group and in the last 3 hours it was higher  in the casein group.  Over the course of the 6 hours the total muscle group was about the same.[1]

            A potential inference someone can take from this study is that if they’re looking to maximize muscle protein synthesis after a workout, supplementation of either whey and casein simultaneously after a workout or supplementing whey in two 3 hour intervals post workout will be effective methods in ensuring the highest possible levels of cellular muscle protein synthesis. 

References

Reitelseder, S., Agergaard, J., Doessing, S., Helmark, I., Lund, P., Kristensen, N., . . . Holm, L. (2010). Whey and casein labeled with L-[1-13C]leucine and muscle protein synthesis: Effect of resistance exercise and protein ingestion. AJP: Endocrinology and Metabolism.

About the Author

Erick Avila, owner of www.ergogenichealth.com a company that provides individualized training programs and nutritional consultations for athletic events and weight loss. Erick works as a strength & conditioning coach/nutritionist with a variety of professional boxers including two ranked in the top 50 of their respective weight divisions.  He’s experienced having worked in both sport and clinical settings, with focuses ranging from general weight loss to hormonal optimization.  Erick has bachelors degrees in Exercise Science & Nutritional Science.

Does Having a Nutritional Strategy Improve Race Times?

Do you have a race day nutrition plan for your next endurance event? If not, don’t feel bad you aren’t alone. Most athletes I work with have no idea how many calories or fluids they consume during long training sessions or races.

The question is DOES IT EVEN MATTER? Will having a nutritional strategy improve your race times?

Who Might Benefit From Having a Structured Nutrition Plan?

It is clear that fueling for endurance sports lasting over 1.5 hours is important. Some athletes who benefit the most include:

1.       Half-marathoners

2.       Triathletes (all distances—sprint to iron-distance)

3.       Marathoners and ultra-marathoners

4.       Obstacle racers (Spartan, Tough Mudder, etc…)

5.       Adventure racers

The Biggest Challenge

Sports science research supports the use of increased carbohydrate and fluids during prolonged exercise. For more specific fueling recommendations during exercise read a recent blog post.

The problem is that a majority of studies on fueling for endurance performance are conducted in a laboratory. During these experiments, subjects are in a VERY CONTROLLED environment, usually connected to a metabolic cart while also being poked and prodded. I’ll let you use your imagination.

Unfortunately, this is NOT very practical. Less is known about applying nutritional strategies during real endurance competitions. These types of studies are called field tests and are important because they put “science into practice.”

Recent Research Provides Insight

A 2014 study from the International Journal of Sports Nutrition and Exercise Metabolism tested the notion that a scientifically-based nutritional strategy will lead to faster race times compared to one that is freely chosen.

The Subjects

A research team from Denmark recruited 28 recreational (non-elite) marathoners who were competing in the Copenhagen Marathon. Runners were divided into two evenly matched groups based on fitness level (a 10k time trial), previous marathon times, and estimated finish time of the upcoming race.  Also, all participants kept a training diary which indicated no differences in training volume between groups for the duration of the study.

Use of Different Nutritional Strategies

One group was instructed to freely choose how much to eat and drink during the marathon while the other applied a structured nutritional plan created by sports nutrition experts.

Participants using the structured plan consumed:

·         Pre-Race
2 energy gels and 1 cup of water 10-15 minutes prior to start.

·         During
1 energy gel 40 minutes into the race.

  1 energy gel every 20 minutes until the finish.

  Gels contained 20 grams of sugar (80 calories) and a small amounts of sodium and caffeine.

  3 cups (24 oz) of fluid per hour.

Practice Sessions

A month before the marathon, subjects were asked to complete a local half marathon. This allowed runners using the scientifically-based plan to become familiar with the nutritional strategy to be used on race day. These runners were also encouraged to practice this strategy in their training sessions leading up to the event.

The Results

Marathon times of subjects using a nutritional plan were 11 minutes faster (3 hrs 38 min vs. 3 hrs 49 min) than those allowed to freely choose their eating and drinking strategy.

A post-race questionnaire also found that symptoms of gastrointestinal distress were low with NO differences observed between groups.

Interestingly, runners who used a freely chosen nutritional strategy consumed the SAME amount of fluid but considerably LESS carbohydrate compared to those applying a more scientific approach.

Key Take Home Messages

·         Having a plan works! If you don’t have one develop one. It improved marathon race times by 5%in these recreational marathoners. For some of you this could mean the difference in an age-group award or qualifying for Boston.

·         If your race is longer having a structured nutrition plan could save you A LOT more than 11 minutes.

·         Those who freely selected their carb intake consumed less than those who had a plan.

·         Practicing your nutrition plan in training is extremely important. You should train your gut before the race.

·         The subjects using a structured approach used 60 grams of carbohydrate per hour. Figure out in training the maximal number of grams/hr you can handle.

·         Subjects applying the structured plan used gels with caffeine. Could the caffeine have directly influenced the results? Maybe…but I doubt it…I think the amounts were very small.

In Summary

Nutrition plays a big role in your race times. Developing a fueling plan that is right for you can take your training and racing to the next level. Athletes invest a lot of training time and money on gear, entry fees, travel etc… For some of you nutrition is the missing link. It doesn’t have to be, let me know what you are struggling with and how I can help!

Train hard and eat well.

Reference: Hansen, et. al (2014). Improved Marathon Performance by In-Race Nutritional Strategy Intervention. International Journal of Sport Nutrition and Exercise Metabolism. 24, 645-655.

About the Author:

JJ Mayo is an endurance athlete, a sports science professor, and a registered dietitian.  He believes that nutrition is the missing link for many endurance athletes. Even the best training plan will only take you so far.

Unfortunately, many athletes don’t know where to start when it comes to putting together an effective nutrition plan. You can find him at Fuel For Endurance.