Do I need electrolytes or a sports drink during exercise?

Answered by board certified sports dietitian, Molly Morgan, RDN, CDN, CSSDRD.

MAYBE! The answer depends on several factors. In general, the goal during exercise is to minimize fluid loss by drinking routinely throughout.

Hydration matters because water plays a key role in regulating your body temperature. When you exercise, your muscles contract and generate heat. To cool down, your body sweats - losing both fluid and electrolytes, especially sodium. Sodium losses vary widely from person to person based on diet, sweat rate, and genetics, ranging between 230 to 1600+ mg per liter of sweat.

hydration Guidelines during exercise:

• Less than 60 minutes: Water will keep you hydrated for workouts under 60 minutes of continuous activity.

• More than 60 minutes: Switch to a sports drink that contains electrolytes. Aim for sodium of 150 to 180 milligrams per 8 fluid ounces.

Reasons to choose a sports drinks:

• When you have more than one training sessions in a day.

• You are training or playing in extreme heat.

• You have a high sweat rate.

• You struggle to meet hydration goals - some athletes find sports drinks easier to consume than water.

should the sports dirnk have carbs?

If exercise is less than 60 minutes, water or a sports drink option without carbs will work! When exercise is greater than 60 minutes, adding in carbohydrates helps to maintain optimal energy levels. Why? Per hour of exercise, you are burning about 30 to 60 grams of carbohydrates. OR instead of choosing a sports drink with carbs, you can choose to have the carbohydrates from foods like pretzels, chews, gels, or sports waffles.

sports drink Picks

• Thorne Daily Electrolytes:

  Thorne Daily Electrolytes is a powdered product that is available in single serving or multi-serving tubs. It includes multiple electrolytes including sodium, potassium, magnesium, and chloride. With 480 milligrams sodium per packet (mixed with 16 oz water), 5 calories, 1 gram carb, and 1 gram sugar.

  When to use: Have this during intense workouts.

  Note: This is NSF for Sport certified.

• Gatorade Hydration Booster:

  Gatorade Hydration Booster is a new powdered product by Gatorade made from a base of dried watermelon juice and delivers sodium and potassium. With 300 milligrams sodium per serving (recommended to mix with 16 oz water), 30 calories, 8 grams carbs, and 3 grams sugar.

  When to use: Have this during intense workouts!

• Amino Energy Hydration by Optimum Nutrition:

  Amino Energy Hydration is a powdered product that includes a combination of electrolytes, amino acids, and caffeine!* It has a lower sodium level (105 milligrams per serving) - yet delivers a combination of electrolytes including magnesium, chloride, and potassium.

  When to use: Add about 45-minutes before intense workouts to boost energy and hydration levels.

  Note: Amino Energy is Informed Choice certified (third party tested)

  *Because of the caffeine content, this should not be consumed by children!

• Suckerpunch Hydration Pickle Juice:

  This hydration alternative is an electrolyte infusion with calcium, magnesium, potassium, and 420 milligrams of sodium per serving. Plus, it comes in little single serving bottles which makes it super easy to have on the go.

  When to use: Add about 45-minutes before intense workouts to boost hydration levels - along with pre-workout water!

• LMNT:

  LMNT is an electrolyte product with a higher sodium content and comes in both powder packets and canned drinks. Each packet provides 1,000 milligrams of sodium and each can provides 500 milligrams. It also includes potassium and magnesium for added electrolyte support.

  When to choose it: For during intense workouts for athletes with a high sweat rate.

  Note: LMNT is not NSF Certified for Sport.

What about coconut water?

What is great about coconut water is it is 100% juice and it is naturally rich in potassium - but does not have enough sodium to use to optimize hydration for long or intense workouts because it only has 25 to 30 milligrams of sodium per 8 fluid ounces. Although, adding in coconut water can be a delicious way to switch up your daily hydration routine.

What’s your hydration question?

Send Molly Morgan your question and it could be answered in an upcoming post!

*This post includes affiliate links. If you purchase through these links, I may earn a small commission.

References:

1. Nutrition for Athletic Performance: A Focus on Hydration - Today's Dietitian Magazine.

2. The Science of Hydration. SportsRD.org

Lacrosse Tournament Day Strategies and Tips!

When you're occupied all day with a tournament, staying fueled can be quite challenging! Here are some helpful tips and strategies to ensure you're well-prepared for your next tournament day.

Click here to download tips and strategies to help you at your next tournament!

Do you have a nutrition question? Click here to ask nutrition expert, Molly Morgan… your question could be answered in an upcoming blog post.

What is the best pre-game meal for hockey? And when to have it?

Ice Hockey Rink and Healthy Meal Fuel (Image Source: iStock)

A: I spent 14 seasons working with the Ottawa Senators hockey organization and have worked with hundreds of pro hockey players. One of the key things I have found is that EVERYONE IS DIFFERENT when it comes to how to fuel for a hockey game. What works best for one player, won’t be the best for another. For example, there are players that find that rice gives their legs better energy compared to pasta and others that have had pasta every pre-game meal for as long as they can remember!

WHy carbs matter for hockey performance:

There are many factors to consider when choosing what to eat before a game. The most important one is this: stick with what works best for you. If you want to try a new pre-game meal, make sure to test it on a practice day first so you can see how your body responds.

You should also think about how many minutes you expect to play. The more ice time you anticipate, the more crucial it is to prioritize carbohydrates, since they’re the primary fuel source for high-intensity activity—exactly what hockey demands.

Pregame Meal Ideas

I recommend building your pre-game meal around a balance of nutrients: focus on carbohydrates, include some protein, and add a small amount of fat.

Here’s why this combination works: carbohydrates fuel the high-intensity demands of hockey, protein helps stabilize blood sugar levels, and a little fat provides longer-lasting energy to carry you through the game.

Meal ideas: What to eat before a Hockey Game

• Pasta, Chicken, Sauce + Soup

• Rice, Salmon (protein + fat), + Veggies

• Potatoes, Chicken, and Veggies

• Turkey Sub with Veggies, + Pretzels

• PB + J Sandwich, + Smoothie (Fruit + Greek Yogurt)

• Burrito with Grilled Chicken, Rice, and Veggies

• More pre-game meal and snack ideas in the Fuel2Win Daily 5 Guide

Quick tips:

• Drink water with your meal to help with your overall hydration level!

• Soup is a GREAT addition to a pre-game meal because it tends to be salty, plus delivers liquids both which help with hydration levels. This is especially important for hockey players that tend to have a high sweat rate and play a lot of minutes.

• Don’t overdo it on high fat foods like fried foods, these foods tend to “sit in your stomach” and won’t provide the quick energy needed to optimally fuel the sport of hockey.

WHEN TO EAT: timing your pre-Game meal

Ideally your pre-game meal would be a couple of hours before your game, to allow ample time for foods to start to digest. And then about 45-minnutes pre-game, top off energy stores with a small carb-focused snack that is easy on your stomach like a banana, graham crackers, or pretzels and water (about 8 to 16 oz).

On the go with sports? Pick up more tips, meal ideas, and hockey game day guidelines in the Fuel2Win Athletes Travel Guide.

Get your sports nutrition questions answered and a custom plan with a individual consultation with Molly Morgan, request a consult today.

Q & A: Can a 13-year old take a protein powder after a workout?

Answer: No, I wouldn’t recommend it. In general, I recommend protein powder only when teens are older and even then, I always focus on food first and supplements second.

MOST children and teens (and adults too) meet their protein needs without taking protein supplements! The recommended protein intake for children 9 to 13 years old is 34 grams of protein per day. While active children do have slightly increased protein needs, one scoop of protein powder could have 20+ grams of protein or about 60% of their daily “need”.

Plus, many foods deliver protein and protein intake can add up quicker than you may think! Here is the approximate protein content of some foods:
4 ounces of meat, fish, or chicken - 28 grams protein
4 ounces of tofu - 18 g protein
1 cup of Greek yogurt - 16 grams protein
1 cup of black beans, kidney beans - 16 grams protein
2 tablespoons of peanut butter - 8 grams protein
1 cup of milk - 8 grams protein
1 cup of soy or pea protein milk - 8 grams protein
1 egg - 6 grams protein
1 ounce of cheese - 6 grams protein
1 packet of oatmeal - 4 grams protein

The winning “formula” to refuel after an intense workout is a combination of carbohydrates, fluids, and protein. This can be accomplished with a meal, a snack, a smoothie, or even chocolate milk!

• Meal idea: Try a grain bowl with brown rice, grilled chicken, and veggies - paired with icy cold water! For more grain bowl ideas checkout Performance Bowls recipe collection.

• Snack idea: Peanut butter + banana and icy cold coconut water!

• Smoothie idea: Blend together 1 container (5.3 oz) of strawberry Greek yogurt, 1 cup frozen strawberries, and a 1/2 cup of milk or 100% orange juice. Blend until icy and smooth.

• Chocolate milk: provides the perfect mix of fluids, carbohydrates, and protein. Another bonus of chocolate milk is that it is easy to bring with you or pick-up if you are traveling for sports. TIP: For an on-the-go chocolate milk solutions try Horizon Chocolate Milk boxes, a bonus is that they are shelf stable and do not need to be refrigerated.

If you are going to add a protein powder:

1. Choose a protein powder that is third party certified (e.g. NSF Certified for Sport®), this will help to ensure that the product has in it what the container says and that it is free of banned substances. Plus, steer clear of products that have added “gainer” or “metabolism boosters”, these ingredients often lack scientific evidence and research to back the claims and are likely not safe for children and teens.

   Product Example: Vega Sport Protein Powder, Muscle Milk Pro Protein Powder, or Klean Athlete Recovery.

2. Consider how much is a serving, protein powders can have 20 to 50 grams of protein “per serving” and adjust how much protein powder you add to a shake or smoothie for your teen. For example, only add 1/4 of a “serving” to keep the protein content in check.

To get your nutrition questions answered, drop us your question and we could answer it in an upcoming post!

Note: The products referenced in this post are not an advertisement.

Overnight Oats: 3 Ways

Breakfast is such an important meal and opportunity to fuel the body. As the name suggests, this is the meal that literally breaks the fast. While there isn't one perfect breakfast option, there are definitely nutrients to look to include like whole grains, fruit, healthy fats, and protein. This mix of nutrients will help to fuel and refuel the body.

Overnight oats are such a great option because you make them ahead of time and then let the oats sit overnight. You can then warm them up before you eat them or just enjoy them right out of the refrigerator. Oats deliver fiber and protein to help fill you up; one cup of oats has about 10 grams of protein. In comparison - one large egg has about 6 grams of protein. 

The oats then serve as a perfect foundation for nutrient-rich toppings and additions like fruit, nuts, chia seeds, hemp seeds, and more! There are almost endless options for overnight oats so experiment and find the mixture that is best for you - even try savory options with toppings like avocado, egg, and chopped scallions. Below are three overnight oats recipes for you to try!

Chia Berry Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) old fashioned oats
1/2 cup (120 mL) almond milk
1 Tablespoon (15 mL) chia seeds
1/3 cup (80 mL) frozen blueberries
1/3 cup (80 mL) frozen strawberries
1/3 cup (80 mL) frozen raspberries

Directions:
1. Mix the oats, almond milk, and chia seeds together in a small mixing bowl.
2. In a pint-size jar, start with 1/3 of the oatmeal mixture. Then layer frozen raspberries. Top with 1/3 of the oatmeal mixture. Then layer with frozen blueberries. Top with 1/3 of the oatmeal mixture. Finish with a layer of frozen strawberries.
3. Cover and refrigerate overnight.

Optional: To serve finish with 1 - 2 teaspoons maple syrup or agave nectar.

Topping suggestion: Top with fresh bananas, fresh raspberries, and/or coconut chips.

Nutrition Facts (per serving): 400 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 80 milligrams sodium, 73 grams carbohydrates, 15 grams fiber, 13 grams sugar, 12 grams protein 

Golden Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) tumeric
1/4 teaspoon (1 mL) vanilla
2 teaspoons (10 mL) agave nectar
1/4 teaspoon (1 mL) cinnamon
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the spices and agave nectar to the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with raisins, sliced pear, coconut flakes, and/or hemp seeds.

Nutrition Facts (per serving):  470 calories, 9 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 80 grams carbohydrates, 10 grams fiber, 16 grams sugar, 15 grams protein

Maple Cinnamon Overnight Oats

Serves 1

Ingredients:
1 cup (240 mL) coconut, almond milk, or whole milk
1/2 teaspoon (2.5 mL) cinnamon
2 teaspoons (10 mL) maple syrup
1 cup (240 mL) old fashioned oats

Directions:
1. Combine the cinnamon, maple syrup, and the milk, whisk together. Then add the spice-milk mixture to the oats. Shake or stir to combine.
2. Transfer to a pint size jar or container, cover and refrigerate overnight. 

Serving suggestions: Top with chopped apple slices, walnuts, chocolate chips, sliced banana, and/or pecans.

Nutrition Facts (per serving):  380 calories, 8 grams fat, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 160 milligrams sodium, 70 grams carbohydrates, 9 grams fiber, 15 grams sugar, 11 grams protein

Holiday Gift Ideas!

If you are wondering what gifts to get the foodies and active people in your life? Here are some of our favorite picks!

Note: The products selected are not an advertisement, the links provided throughout this article are via the Amazon Affilate program.

Tazo Herbal Tea Sampler

TAZO HERBAL TEA

Herbal tea is naturally caffeine-free and full of flavor! There are so many delicious varities of herbal tea to try. Some of our favorites are from Tazo.

We especially love the refresh mint and the passion tea. This 5-pack sampler is available from Amazon.com and goes great paired with some honey! See our pick for honey below from Savannah Bee Co.

Tupelo Honey

TUPELO HONEY

There is something that makes Tupelo honey so perfect! It is naturally sweet and has such a wonderful taste.

We especially love it in tea!

Tupelo honey is produced in the threatened Tupelo ecosystem of the Altamaha and Apalachicola River Basins of Georgia and Florida.

This sweet treat will be enjoyed for sure!

Rocket Fuel by Matthew Kadey

ROCKET FUEL BY MATTHEW KADEY

Rocket Fuel is a book packed with recipes that help you to stay energized during workouts and refeul after! This is written by Matthew Kadey, a registered dietitian and James Beard Award-winning food journalist.

One of our favorites are the Mango Lime Bars on page 109! Also grab his Chocolate Quinoa Energy Bite recipe from the Fuel2Win blog, click here.

Urban Accents Veggie Roaster Spice Mixes

URBAN ACCENTS VEGGIE ROASTER SPICE MIXES

These spice mixes are something that will be enjoyed them throughout the year!

The Veggie Roaster mixes included: Asian Curry & Honey, Parmesan Mediterranean, Manchego & Roasted Garlic, and Balsamic & Roasted Onion.

The mixes are so delicious and versatile - we especially loved the Parmesan Mediterranean mix… actually, we really loved them all!

Honey Stinger Waffles

HONEY STINGER WAFFLES

For the athletes on your list, these honey stinger waffles will be perfect!

They are a great source of fuel to keep energy up pre-workout or even during long workouts or runs. Our favorite is the the classic, Honey!

There are lots of delicious flavors and a gluten-free version available too.