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.

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

Back to School Lunch Favorites

Packing lunches is back on the to do list of many people! Here are some tips and products to help keep school lunches interesting! 

Opt for Fun Lunch Boxes

Lunch boxes like Yumbox (pictured here) are perfect, especially for little guys and girls. These would be best for ages K - 5 as far as portioning and the amount of food you can fit into the box. 

One of the best parts of this design is there is just one easy to use flap that they need to open to get into their meal! And the Yumbox is truly is leak proof; we have been using this style lunch box for two years without any leaking issue.

Check out the Yumbox site for different styles, colors, and designs, visit: https://www.yumboxlunch.com/

Wrap it Up!

Wraps for lunch are a great way to use up leftovers and have a lot of variation in a lunch. For example, grill extra chicken the night before, then cube that up for lunch the next day.

Opt for whole grain wraps and also load the wrap up with plenty of veggies for filling!

To make lunch preparation easier in the morning, start the week with a container of chopped wrap fillings like cucumbers, carrots, peppers, onion, and spinach. This will help lunch come together quickly in the morning. 

Pack a Parfait

A fruit and yogurt parfait can make a filling lunch or addition to a lunch! Fill reusable containers with layers of Greek or Icelandic yogurt (e.g. Chobani, Siggis), fruit, and granola (e.g. KIND Snacks Healthy Grain Clusters).  Even consider a drizzle of Barlean's Omega Swirl Oil for a boost of healthy fats. 

Try parfait combinations like:

Vanilla yogurt + blueberries + oats & honey granola
Vanilla yogurt + banana + peanut butter granola
Mango yogurt + diced mango + maple granola

Fueling the Athlete

Creating a winning combination for lunch to fill and fuel up an athlete can be a challenge! Check out the Fuel2Win for On the Go lunch ideas! Click here to download the handout. 

Also check out delicious recipe ideas like PB Chip Energy Bites which could be a great addition to a lunch! 

NEW: Fuel2Win

Molly Morgan has launched a new project, Fuel2Win. The idea for Fuel 2 Win has been evolving as Molly Morgan, has worked with hundreds of pro, elite, college, and youth athletes. She has found that athletes, parents, and coaches are in need of practical evidence-based sports nutrition resources to guide them on what to eat to maximize performance. 

Checkout the Fuel2Win site for: downloadable handouts, tips, recipes, product suggestions, athlete interviews, answers to athletes questions, and more!