Posts Tagged: sports

California 4-H Western Heritage team goes to Montana

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Water that grows on trees

Coconut water, which has long been a popular drink in the tropics, is now being offered by trendy bottlers and touted as a source of nutrition, wellness, beauty and hydration.

The juice inside immature coconuts is sometimes billed as "nature's sports drink" and it gets credit for improving circulation, slowing aging, fighting viruses, boosting immunity, and reducing the risk of cancer, heart disease and stroke, according to a recent Los Angeles Times article.

However, Liz Applegate, the director of sports nutrition at UC Davis, shared a more moderate view with Times' reporter Elena Conis.

"There's nothing magical about coconut water," Applegate was quoted. There's no harm in it either.

Coconut water is 95 percent water and contains sodium, potassium, magnesium, calcium, phosphate, and small amounts of many essential amino acids. One cup has 6 grams of sugar, 2 grams of protein and 46 calories.

Even though it is said to have a slightly sour flavor, it has become popular among fitness junkies who don't want to consume sports drinks with artificial colors or preservatives, Applegate told the reporter.

However, coconut water contains up to 15 times as much potassium as the average sports drink. Because the body loses more sodium than potassium during a workout, all that extra potassium isn't important.

The bottom line: Coconut water is fine for casual athletes who like the taste, but there are cheaper ways to rehydrate and restore electrolytes.

UC Davis nutrition professor Liz Applegate.

Eating right before, during and after a workout

It is "absolutely essential" to eat and drink two to four hours before workouts to fuel and hydrate the body, says UC Davis sports nutrition expert Liz Applegate. Eating before exercise is particularly important when taking part in activities that require hand-eye coordination, like basketball and fencing.

Applegate recorded a 13-minute video for the UC Cooperative Extension website Feeling Fine Online that outlines what and when athletes should eat for optimum health and performance.

The pre-workout meal, she advises, should be high in carbohydrates, low in fat and contain a moderate amount of protein. Applegate's examples:

• 1 pita pocket with 3 tablespoons of fruit spread
• 1 cup of oatmeal with 4 oz. of soy or lowfat milk
• 6 oz. of vegetable juice with 1/2 cup apricots
• High carbohydrate energy bar with no more than 10 grams of protein

During workouts, she advises athletes drink 1/2 to 3/4 cup fluid each 15 to 20 minutes. If the workout will last longer than an hour, consume about 100 calories each half hour. Foods to consume during workout sessions could include banana, apple, half a sandwich, sports drinks or energy gels.

"After exercise is where I see lots of mistakes," Applegate says.

She recommends athletes eat a specific amount of carbohydrates within the first 30 minutes post exercise. (To calculate the amount of post-exercise carbs for you, multiply your weight in pounds by 0.7. That gives the number of carbs in grams.) A small amount of protein and antioxidants will also boost recovery. Applegate's post-exercise examples are:

• Smoothie with fruit and yogurt, protein powder or soy milk
• Bean burrito with 6 oz. of fruit juice
• Tuna sandwich with 8 oz. of cranberry juice
• 2 mozzarella sticks, a whole grain English muffin and an orange

Recovery also requires rehydration. Applegate recommends drinking 16 oz. of fluid for each pound of sweat lost.

An apple after exercise aids recovery.

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