Dukan Diet: drink

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Monday, March 9, 2015

Homemade Sports Drink

Looking to save a little money? Its possible to make your own sports drink at home. Sports drinks are made to provide fluid, carbohydrate, and electrolytes during long duration, high-intensity exercise - but you dont have to buy it in the store! Here is a recipe for a sports drink that you can make at home. The recipe is from Nancy Clark, MS, RD, CSSD - a well respected sports dietitian in the Boston area. Enjoy!

1/4 cup sugar
1/4 teaspoon salt
1/4 cup hot water
1/4 cup orange juice (not concentrate) plus 2 tablespoons lemon juice
3 1/2 cups cold water

1. In the bottom of a pitcher, dissolve the sugar and salt in the hot water.
2. Add the juice and the remaining water; chill.

Nutrition information: (per 8 ounces) 50 calories; 12 g carbohydrate; 110 mg sodium

Reference:
Clark N. Sports Nutrition Guidebook. 4th ed. Champaign, IL; Human Kinetics; 2008.

Sports drink or water

A common question is whether you should choose water or a sports drink to rehydrate during exercise. Sports drinks provide not only water, but also electrolytes and carbohydrates, which are particularly desirable to athletes who train at higher intensities for longer than 60 minutes. Exercising at higher intensities or in the heat increases your bodys demand for carbohydrate as a fuel source to sustain activity and avert fatigue. Providing carbohydrate in the form of a sports drink is not only convienient, but may help increase daily caloric intake for athletes who struggle to get enough calories every day with meals alone. For these reasons, consuming a sports drink is often a good choice for rehydration during training or competition. If you are training at lower intensities for shorter durations, water is sufficient for rehydration.