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

Holiday Recipe Ideas

When it comes to holiday entertaining, here are a few recipes that can truly add a touch of festive flair to your celebrations this season - Caprese Wreath Salad, No Bake Reese’s Bites, Pull Apart Snowflake Bread, and a Grapefruit Pomegranate Mocktail. So, as you prepare to host your loved ones this holiday season, I hope these delicious recipes make their way into your menu, creating lasting memories and a truly festive atmosphere.

Wishing you a wonderful holiday season! - Molly

Caprese Holiday Wreath (Image Source: Molly Morgan)

CAPRESE WREATH SALAD

This salad is perfect for the holiday season because it is SO simple to pull together and looks beautiful too.

Here’s a quick how-to: Layer the outer edge of a platter of choice with fresh baby spinach. Then arrange grape tomatoes and mini mozzarella balls around the top. Then just before serving, drizzle with balsamic glaze. If desired, serve with additional dressings of choice.

No Bake Reese’s Bites (Image Source: Molly Morgan)

NO BAKE REESE’S BITES

These no bake bites are oat-based, filled with crushed Reese’s, and they are quick easy to make! Click here to pick-up the recipe.

Snowflake Pull Apart Bread (Image Source: Molly Morgan)

SNOWFLAKE PULL APART BREAD
Indulge in the comforting embrace of winter with this exquisite creation, Pull Apart Snowflake Bread. It goes great with a cup of coffee in the morning or even can double as a dessert. Click here for the recipe from Half Baked Harvest.

Grapefruit Sparkling Pomegranate Mocktail (Image Source: iStock)

GRAPEFRUIT POMEGRANATE MOCKTAILS

Mocktails are a festive drink option for holiday parties!

How to: In a tall glass muddle a grapefruit slice, add ice, and fill the glass with grapefruit sparkling water (like LaCroix Pamplemousse - Grapefruit). The add a few pomegranate aerials to each glass and garnish with a grapefruit slice.

Lemon Bread

This deliciously light bread is perfect for spring and it is quick and easy to pull together.

Lemon Bread (Photo: Molly Morgan)

Lemon Bread
Serves 12

Ingredients
1/2 cup canola oil
1 cup sugar
2 large eggs
1 tablespoon lemon zest, grated
1/4 cup fresh lemon juice, divided
3/4 cup all-purpose flour
3/4 cup whole wheat pastry flour or whole wheat flour
1 teaspoon baking powder
1/4 teaspoon salt
1/2 cup vanilla yogurt
1/2 cup powdered sugar

Directions

1. Prepare a loaf pan with non-stick cooking spray. Preheat oven to 350 degrees F.

2. In a mixing bowl combine oil, sugar, and eggs. Stir until well combined.

3. Add lemon zest, two tablespoons of the lemon juice, all-purpose flour, whole wheat flour, baking powder, and salt. Stir to combine. Once well-combined, add yogurt. Stir until mixture is thick but creamy.

4. Transfer batter to prepared loaf pan. Bake for 45 to 50 minutes or until baked through and lightly browned on top.

5. In a small mixing bowl combine the powdered sugar and remaining two tablespoons lemon juice. Drizzle over lemon bread while warm. Let the bread cool in the pan for about 30 minutes, then remove and slice.

Nutrition Facts (per slice): 240 calories, 10 grams fat, 2 grams saturated fat, 30 milligrams cholesterol, 110 milligrams sodium, 34 grams carbohydrate, 3 grams fiber, 20 grams sugar, 3 grams protein, 2% DV vitamin A, 2% DV vitamin C, 5% DV calcium, 7% DV iron

Q and A: Are energy drinks recommended for teens?

Are energy drinks recommended for teens? (Image source: iStock)

A. No. Energy drinks are not recommended for teens or children. Energy drinks are those drinks that combine a caffeine plus a variety of vitamins, minerals, amino acids, and herbs (ginseng, guarana, etc.). The combination of the caffeine plus the additives, along with a potentially large volume of consumption is a recipe for disaster.

From a sports dietitian perspective, Molly Morgan, recommends all athletes, including teens, regardless of health and fitness level, should avoid energy drinks before, during, and after strenuous activities. There have been alleged deaths due to energy drink consumption when consumed before and/or during strenuous activity. 

Caffeine is not recommended for children (under 12 years of age) and is recommended in amount less than what energy drinks have for teens. While caffeine a primary concern, it is also the additional added vitamins, minerals, amino acids, and herbs that have not been tested in combination for safety or for their safety in children and teens.

How much caffeine is safe? The American Academy of Pediatrics recommends children under 12 years of age should not consume caffeine and healthy teens (up to age 19) are recommended to limit caffeine intake to 100 mg per day or less.

As for healthy adults, the daily max is recommended to be 400 mg per day. Women who are pregnant or breastfeeding are recommended to limit caffeine to 200 mg per day or less. 

For teens looking to boost energy for workouts, try these tips:

• Arrive to games and practices hydrated

• Have routine meals and snacks to provide a solid foundation of fuel that will provide the nutrients your body needs to perform at its peak,

• Get adequate sleep each night

References:

Higgins, et al. Energy Drinks: A Contemporary Issues Paper. Current Sports Medicine Reports. February 2018. 

American College of Sports Medicine, News Release, May 2018
https://www.newswise.com/articles/acsm-announces-new-recommendations-and-warnings-regarding-safety-of-energy-drinks

Utica Greens

These are hands down one of my favorite recipes! I hope you love the recipe too! - Molly Morgan

Utica Greens (Image Source: Molly Morgan)

Utica Greens

Serves 4 to 6

Ingredients - Topping:
1/2 cup extra- virgin olive oil
1 cup breadcrumbs (or gluten-free alternative)
1/2 cup Parmigiana-Reggiano, grated

Ingredients - For the Greens:
1 head escarole or baby kale (about 1 1/4 pound)*
2 tablespoons extra-virgin olive oil
4 slices prosciutto (about 2 ounces), sliced thin*
4 to 6 hot cherry peppers, tops and seeds removed, sliced thin
2 cloves garlic, minced
Sea salt and pepper, to taste
1/2 cup Parmigiana-Reggiano, grated

*Notes: Traditionally escarole is used in this dish, although, I really like kale! Instead of prosciutto use 2 oz of vegetarian sausage crumbles or skip all together.

Directions:

1. The greens: Trim the escarole and rinse the leaves. Bring a large pot of water to boil. Once the water is boiling, add the greens and blanch for about 2 minutes. Drain and then cover with ice to stop the greens from cooking. Set greens aside. Notes on types of greens: If using collard greens, simmer in vegetable broth on low for 45 minutes to soften. For kale, blanch for 2-3 minutes until the kale is bright green and tender.

2. Prepare the topping: mix the oil, whole wheat breadcrumbs, and cheese. Stir to mix. Set aside.

3. Preheat the broiler.

4. Coat a skillet with olive oil and over medium heat, sauté the cherry peppers, prosciutto, and garlic for about 5 minutes. Then add the greens to the pan and season with salt and pepper.

5. To the skillet add half of the prepared topping and 1/2 cup of the Parmigiana-Reggiano cheese. Stir continuously to keep from burning.

6. Transfer the mixture to a baking sheet. Top with the remaining topping. Broil for 2 - 3 minutes, or until the topping is lightly browned.

7. Serve immediately.

Check out our Facebook page for video tutorial of us making this recipe!

This recipe was adapted from: https://cooking.nytimes.com/recipes/1018594-utica-greens

Highlight: Spaghetti Squash

Spaghetti Squash (Image Source: iStock)

While fall and winter are typically thought of as squash season, I wanted to highlight this unique squash because I think it is a perfect for summer.

Its unique spaghetti-like texture and light taste profile it makes a delicious side dish or even can be transformed into main dish. Plus, its nutrition benefits including vitamin C, vitamin B6, beta-carotene, and fiber.

Here are some tips and tricks to getting started with spaghetti squash!

Getting started

Carefully cut the squash in half lengthwise. Then scoop out the seeds. Tip: use an ice cream scooper to remove the seeds, it works great!

Roasting

Rub olive oil on each half and place on a baking sheet. Roast at 350 degrees F for 30 to 45 minutes or until tender and lightly browned. Let the squash cool.

Shred it

Once cooled, using a fork, carefully shred the squash into spaghetti-like “noodles”. Top the noodles with your favorite sauce or use in a recipe!

Garlic Parm Spaghetti Squash

A favorite way that I like to prepare roasted spaghetti squash is sautéed with garlic and topped with Parmesan cheese. It goes great as a side dish with many meals and reheats well also, click here for the recipe!

Or try an entree type spaghetti squash, like this Cajun Spaghetti Squash Bake.

Cajun Spaghetti Squash Bake

Spaghetti Squash (Image Source: iStock)

Cajun Spaghetti Squash
Serves 4 to 6

Ingredients:
2 spaghetti squash
1 tablespoon olive oil
1 pound boneless skinless chicken breasts, chopped into small cubes
1 tablespoon olive oil
1 tablespoon + 1 teaspoon Cajun seasoning, divided
½ onion, chopped
2 cloves garlic, finely chopped
1 red bell pepper, chopped
1 green bell pepper, chopped
3 Roma tomatoes, diced
2 ounces reduced fat cream cheese
3 tablespoons shredded cheddar cheese

Directions:

1. Preheat the oven to 350º F. Cut each spaghetti squash in half lengthwise. Scoop out the seeds. Rub ½ tablespoon of olive oil on each half, roast for 30 to 45 minutes, or until tender. Let the squash cool. Once cooled, shred the spaghetti squash using a fork and reserve the squash shells!

2. Add 1 tablespoon of olive oil to a very large sauté pan or skillet over medium-high heat. Once heated, add the chicken, Cajun seasoning, and sauté for 5 to 7 minutes, flipping the pieces once to brown on all sides. If needed, cook the chicken in batches.

Tip: For a vegetarian version, opt for Quorn Meatless Chicken Pieces.

3. In the same skillet, add the garlic, onion, and bell peppers and sauté for 2 to 3 minutes until softened. Then, add in the diced tomatoes and cream cheese. Stir gently until combined. Take the mixture off the heat and set aside.

4. Add the shredded spaghetti squash to the chicken and vegetable mixture, stir to combine and season with remaining teaspoon of Cajun seasoning. Transfer the mixture to a 9 x 13-inch pan. Top with cheddar cheese.

5. Bake at 350º for 20 minutes until the cheese is melted and edges are slightly crisp.

Nutrition facts (per serving): 200 calories, 8 grams fat, 2 grams saturated fat, 0 grams trans fat, 50 milligrams cholesterol, 675 milligrams sodium, 13 grams carbohydrates, 1 gram fiber, 3 grams sugar, 20 grams protein

Blueberry-Banana Bread

While blueberries are so fresh, what could be better than Blueberry-Banana Bread? This recipe is made with my favorite whole grain flour, whole wheat pastry flour, which keeps the texture nice and light!

Blueberry-Banana Bread

Blueberry-Banana Bread

Serve 16

Ingredients:
2 ripe bananas, mashed
1 stick butter, melted
3/4 cup sugar
2 eggs
2 teaspoons vanilla
2 cups whole wheat pastry flour
1 teaspoon baking soda
1/2 teaspoon salt
1 cup fresh blueberries

Directions:

1. Preheat the oven to 350 degrees F. Line a bread pan with parchment paper.

2. In a mixing bowl combine the melted butter, sugar, eggs, and vanilla. Stir together.

3. Stir in the whole wheat pastry flour, baking soda, and salt. Stir well to combine. The mixture will be thick.

4. Fold in the fresh blueberries.

5. Bake for 50 to 60 minutes until the bread is cooked through and the top is golden brown. 

Nutrition Facts (per slice): 160 calories, 6 grams fat, 4 grams saturated fat, 0 grams trans fat, 15 milligrams cholesterol, 130 mg sodium, 25 grams carbohydrates, 2 grams fiber, 12 grams sugar, 3 grams protein

Lentil Bolognese

Lentil Bolognese

Lentil Bolognaise

Serves 6

Ingredients:
2 cloves garlic, finely chopped
1 small onion, finely chopped
1 medium carrot, finely chopped
6 ounces button mushrooms
1 tablespoon extra-virgin olive oil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes (optional)
2 cups water
¼ teaspoon sea salt
¼ teaspoon black pepper
8 oz. lean ground beef (at least 90% lean) (or meat substitute)
1 tablespoon tomato paste
1 (14-ounce) can whole tomatoes
1/2 cup dried red lentils
1 pound whole grain spaghetti

Shredded Parmesan cheese, for serving

Directions:

1. In food processor, pulse together garlic, onion, carrot and mushrooms until finely chopped.

2. In a large skillet, add the olive oil and heat over medium heat. Add the finely chopped vegetables, oregano, and red pepper flakes. Then cook together, stirring occasionally, until tender, about 4 to 5 minutes.

OR: In an Instant Pot, add olive oil and choose sauté feature to sauté vegetables.

3. Next add the ground beef (or meat substitute) and cook, breaking up with wooden spoon, until browned, 10 to 12 minutes.

OR: In an Instant Pot, add ground beef to the instant pot.

4. Stir in tomato paste and cook 1 minute. Add tomatoes (and their juices) and once added to the skillet, crush the tomatoes. Then add lentils, 2 cups water, and sea salt and pepper; simmer until lentils are tender, for about 15 to 20 minutes.

OR: In an Instant Pot, add ingredients in this step. Follow Instant Pot instructions to secure lid and then cook under high pressure for 5 to 7 minutes, or until lentils are tender.

5. Meanwhile cook the pasta, per the package instructions. Add the cooked pasta to the skillet (or Instant Pot) and toss to coat with the sauce.

6. Serve topped with shredded Parmesan cheese.

6 Plant-Based Recipe Ideas for the New Year

If the new year has you thinking about what to do better and differently this year - eating more plant-based foods can be a health fulfilling goal to set.

Plant-based foods including fruits, vegetables, beans, whole grains, nuts, seeds, etc. are nutrient-rich and deliver important vitamins, minerals and fiber. Plus eating plant-based doesn’t have to mean giving up meat or animal proteins all together!

Here are some of the most viewed plant-based recipes from my website to give you some inspiration to add-in more plant-based foods to your routine.

Wishing you a happy and healthy year ahead!

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Mango Salad

Mango Salad with Creamy Vinaigrette Dressing

This colorful salad goes well with many dinners and it is full of fresh flavor and gets it’s crunch from omega-3 rich walnuts! Plus it includes my favorite fruit - mango.

Click here for the recipe.

Sweet Potato Black Bean Burgers

Sweet Potato Black Bean Burgers

These savory burgers are so filling and delicious! Plus they freeze great which makes them perfect for a quick meal on busy days.

Click here to view the recipe.

Korean BBQ Cauliflower

Korean BBQ Cauliflower

This dish is so delicious as an appetizer and is full of flavor - inspired from a favorite restaurant in Ottawa.

Click here for the recipe.

Cheesey Veggie Sticks

Cheesey Veggie Sticks

These cauliflower-based veggie sticks are “veggie-like” and such a delicious addition to a meal!

Click here to view the recipe.

Mixed Berry Chia Parfait

Mixed Berry Chia Parfait

A parfait makes a great breakfast, mini-meal, or snack! You can make the parfaits ahead, plus there are endless combinations when you switch up the fruit and added flavors to your preference.

Click here for the recipe.

Taco Stuffed Peppers

Taco Stuffed Peppers

These taco stuffed peppers are a perfect one-dish dinner! Each pepper delivers 15 grams of protein. It would even tasted great paired with a salad as a side dish.

Click here for the recipe.