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Organiese Gatorade is amper hier

Organiese Gatorade is amper hier


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G Organic word gemaak met slegs 7 bestanddele

G Organic is beskikbaar in drie geure: suurlemoen, aarbei en gemengde bessie.

Gatorade het sy amptelik aangekondig eerste organiese produk, G Organic, wat in die herfs op sekere markte beskikbaar sal wees.

G Organic is USDA-gesertifiseer organies en gemaak met slegs sewe bestanddele (water, organiese rietsuiker, sitroensuur, organiese natuurlike geur, seesout, natriumsitraat en kaliumchloried), volgens 'n vrylating. Beskikbare geure is suurlemoen, aarbei en gemengde bessies.

Elke porsie bevat 30 gram koolhidrate "om vinnige vloeistofopname te stimuleer en die aktiewe liggaam aan te wakker", en 230 milligram natrium en 65 milligram kalium "om te vervang wat in sweet verlore gaan."

G Organic sal hierdie herfs landwyd beskikbaar wees in uitgesoekte kruideniersware-, natuur- en geriefswinkels en aanlyn teen 'n voorgestelde verkoopprys van $ 1,69 vir 'n bottel van 16,9 gram.

Die nuwe produk sluit aan by Gatorade Thirst Quencher en lae-kalorie Gatorade G2 in die Gatorade Perform-versameling van die onderneming, wat "atlete help om te vervang wat hulle sweet."

Kyk na ons 'n opsomming van ses Gatorade -geure wat ons wed dat u nie geweet het bestaan ​​nie.


Is Gatorade goed vir jou? Volgens 'n voedingsdeskundige moet u dit drink

Verlede maand was ek deurdrenk van sweet en gebruik ek al my geestelike wilskrag om 'n 10K-wedloop deur te dring (met 'n paar keusewoorde wat om my kop draai vir die bergliefhebber van die baanontwerper). Alhoewel ek gewoonlik van die hidrasie -stasies ontslae raak tydens wedrenne (ek is nie 'n drinker tydens oefening nie, en ek voel nooit regtig nodig om my wedloop op te los nie), was hierdie wedloop anders.

Die temperatuur het geleidelik in die hoë 80's gestyg namate die wedloop aangegaan het, en die skuinsloop het my laat sweet, wat 'n hoofpyn veroorsaak het. Elke keer as ek by 'n stasie stilstaan, val ek terug op my tipiese gewoonte om suikerhoudende drank te vermy en omseil die neonkleurige vloeistowwe wat die helfte van die koppies vul, ten gunste van gewone ou H20.

Alhoewel hierdie keuse gewoonlik slim is (vloeistowwe is immers 'n groot bron van ongewenste kalorieë en suiker in die standaard Amerikaanse dieet), volgens Natalie Rizzo, RD, stigter van Nutrition à la Natalie, blyk hierdie situasie 'n uitsondering op die reël.

"Vir enige (inspannende) aktiwiteit langer as 60 minute, sal u aan 'n sportdrank wil dink," sê Rizzo. 'Gatorade - of enige sportdrankie - is eintlik vir atlete geformuleer. Ons dink dat dit nie so goed vir ons is nie, want baie mense drink dit as hulle by hul lessenaars sit of nie so aktief is nie, en as dit die geval is, ja, dit is te veel suiker. Maar sportdrankies is eintlik goed vir atlete wat langer as 'n uur oefen of in uiterste toestande soos uiterste hitte oefen.

My duimreël is gewoonlik dat u na 'n uur met 'n sportdrankie wil inskop.

Wanneer is 'n sportdrankie die regte keuse?

'My duimreël is gewoonlik dat u na 'n uur [aktiwiteit] met 'n sportdrankie wil inskop,' sê Rizzo. Maar hierdie reël wissel na gelang van die omstandighede en hoeveel u sweet.

'As u buitelug oefen en 'n swaar trui is (soos u hemp deurweek), moet u na 'n sportdrankie gaan vir enige aktiwiteit wat langer as 30 minute duur,' beveel Rizzo aan. 'As u 'n gewone trui is (u sweet, maar nie daarin verdrink nie), wag dan ongeveer 45 minute se aktiwiteit voordat u na 'n sportdrankie in hierdie uiterste hitte gaan.

En sportdrankies is nie net 'n slim keuse vir atlete nie: 'As u buite werk, soos 'n konstruksiewerker of 'n tuinarchitect, en u ure lank aan die gang is, moet u waarskynlik 'n sportdrankie in u dieet inkorporeer. , ”Sê Rizzo. 'Daarvoor sou ek voorstel om die hele dag ook met water te drink.'

Duiseligheid, moegheid, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie.

Daar is ook 'n paar fisiese simptome waarvan u bewus kan wees van die sein dat u moontlik met meer as water moet hidreer.

'Die wit residu op die vel is 'n teken van natriumverlies. Spierkrampe beteken dikwels dat u meer kalium nodig het. En duiselig, moeg, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie, ”sê Rizzo.

Om te voorkom dat hierdie simptome in die eerste plek opduik, beveel Rizzo aan om 'n sportdrankie te drink tydens oefening en 'n bietjie meer te drink na intense oefening. 'Die sportdrankie sal u hopelik verhoed dat u ontwater word en u kan help om te hidreer as u ontwater is.'

Waarna om op die etiket te kyk

'In terme van dinge waarna ek moet let, is ek versigtig vir kunsmatige geure of kleure en hoë fruktose mieliesiroop (HFCS),' sê Rizzo. “Gatorade gebruik suiker en dekstrose, terwyl Powerade HFCS gebruik. Baie ernstige en elite -hardlopers gebruik hul eie poeier, en baie ondersteun Skratch Labs omdat hulle 'n mengsel van rietsuiker en dekstrose as die suiker gebruik [bron]. Albei is meer natuurlike suikers wat vinnig in u bloedstroom kom. "

'N DIY sportdrankie met vier bestanddele

Maar 'n nog beter opsie is om jou eie te maak. U kan nie net die bestanddele beheer nie, maar u kan ook geld bespaar deur u eie sportdrankie tuis te maak.

'Ek hou nie van sportdrankies nie, ek hou nie van die smaak daarvan nie,' sê Rizzo, wat ook maagpyn gehad het toe sy probeer het om dit in haar voedingsplan op te neem. 'Daarom het ek 'n resep vir my eie sportdrankie. Daar is geen bymiddels, geen vreemde kleure of geure nie, en dit is regtig eenvoudig om te maak. ”

Rizzo beklemtoon die belangrike komponente van 'n sportdrank en waarom ons liggame dit nodig het om te hidreer:

  • Vloeistof met elektroliete: 'Ek gebruik klapperwater omdat dit vloeistof bevat, maar dit het ook elektroliete,' sê Rizzo. Maak seker dat u 'n handelsmerk kry wat geen bygevoegde suiker bevat nie, behalwe die suiker wat natuurlik in die klapper is, voeg sy by. 'U benodig elektroliete in 'n sportdrank, want dit is die minerale wat in sweet verlore gaan - hoofsaaklik natrium, kalsium, magnesium en kalium. Hierdie elektroliete is in wese nodig om die hoeveelheid water in die liggaam te balanseer en jou gehidreer te hou. “
  • Suiker: 'Glo dit of nie, koolhidrate in die vorm van suiker verskaf energie vir oefening. Ons liggaam stoor koolhidrate in die spiere en lewer (dit word glikogeen genoem), en ons gebruik enige koolhidrate en gestoor koolhidrate om ons deur oefening te dryf, ”sê Rizzo. 'Die gestoor koolhidrate duur ongeveer 'n uur, en dan moet u dit begin vervang vir voortgesette energie. Vir mense wat langer as 'n uur oefen, wil hulle 'n koolhidraat hê wat vinnig in hul bloedstroom kan kom, en dit kom in die vorm van suiker in sportdrank. Boonop help die suiker die selle om die vloeistof vinniger op te neem, so dit gee jou energie en hou jou gehidreer! ”
  • Sout: Hardlopers verloor gemiddeld een gram natrium per liter sweet, sê Rizzo. '' N Belangrike komponent van sweet is natrium, en diegene wat in die hitte oefen, kan oormatige sweet ervaar. As u ooit 'n wit oorblyfsel op u vel gehad het na oefening, is dit 'n ophoping van sout. Daarom is 'n belangrike deel van hidrasie ook die opname van natrium. As u binne 'n kort tydjie binne in die gimnasium of selfs buite oefen, is dit miskien nie nodig om natrium by u dieet te voeg nie. Maar as u 'n lang tyd (45 minute+) in die hitte oefen, moet u miskien 'n paar ekstra sout by u volgende maaltyd voeg.

Klaar om u eie sportdrankie op te vang? Rizzo het drie verskillende resepte. Hier deel sy die aarbei -weergawe, maar u kan dit ook maak met lemoensap of suurlemoen, gebaseer op u smaak. 'Ek hou daarvan om dit in 'n messelkruik te maak, sodat u dit oornag kan laat sit, en as u die bevrore aarbeie daar laat intrek, proe dit die volgende oggend baie lekker, as u vroeg in die oggend is hardloop of oefen, en dit is baie goedkoper as om dit by die winkel te koop, ”sê sy.


Is Gatorade goed vir jou? Volgens 'n voedingsdeskundige moet u dit drink

Verlede maand was ek deurdrenk van sweet, met al my geestelike wilskrag om 'n 10K-wedloop deur te dring (met 'n paar keusewoorde wat om my kop draai vir die bergliefhebber van die baanontwerper). Alhoewel ek gewoonlik van die hidrasie -stasies ontslae raak tydens wedrenne (ek is nie 'n drinker tydens oefening nie, en ek voel nooit regtig nodig om my wedloop op te los nie), was hierdie wedloop anders.

Die temperatuur het geleidelik in die hoë 80's gestyg namate die wedloop aangegaan het, en die skuinsloop het my laat sweet, wat 'n hoofpyn veroorsaak het. Elke keer as ek by 'n stasie stop, val ek terug op my tipiese gewoonte om suikerhoudende drank te vermy, en omseil die neonkleurige vloeistowwe wat die helfte van die koppies vul, ten gunste van die ou H20.

Alhoewel hierdie keuse gewoonlik slim is (vloeistowwe is immers 'n groot bron van ongewenste kalorieë en suiker in die standaard Amerikaanse dieet), volgens Natalie Rizzo, RD, stigter van Nutrition à la Natalie, blyk hierdie situasie 'n uitsondering op die reël.

"Vir enige (inspannende) aktiwiteit langer as 60 minute, sal u aan 'n sportdrank wil dink," sê Rizzo. 'Gatorade - of enige sportdrankie - is eintlik vir atlete geformuleer. Ons dink dat dit nie so goed vir ons is nie, want baie mense drink dit as hulle by hul lessenaars sit of nie so aktief is nie, en as dit die geval is, ja, dit is te veel suiker. Maar sportdrankies is eintlik goed vir atlete wat langer as 'n uur oefen of in uiterste toestande soos uiterste hitte oefen.

My duimreël is gewoonlik dat u na 'n uur met 'n sportdrankie wil inskop.

Wanneer is 'n sportdrankie die regte keuse?

'My duimreël is gewoonlik dat u na 'n uur [aktiwiteit] met 'n sportdrankie wil inskop,' sê Rizzo. Maar hierdie reël wissel na gelang van die omstandighede en hoeveel u sweet.

'As u buitelug oefen en 'n swaar trui is (soos dat u hemp deurweek), moet u na 'n sportdrankie gaan vir enige aktiwiteit wat langer as 30 minute duur,' beveel Rizzo aan. 'As u 'n gewone trui is (u sweet, maar nie daarin verdrink nie), wag dan ongeveer 45 minute se aktiwiteit voordat u na 'n sportdrankie in hierdie uiterste hitte gaan.

En sportdrankies is nie net 'n slim keuse vir atlete nie: 'As u buite werk, soos 'n konstruksiewerker of 'n tuinarchitect, en u ure lank aan die gang is, moet u waarskynlik 'n sportdrankie in u dieet inkorporeer. , ”Sê Rizzo. 'Daarvoor sou ek voorstel om die hele dag ook met water te drink.'

Duiseligheid, moegheid, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie.

Daar is ook 'n paar fisiese simptome waarvan u bewus kan wees van die sein dat u moontlik met meer as water moet hidreer.

'Die wit residu op die vel is 'n teken van natriumverlies. Spierkrampe beteken dikwels dat u meer kalium nodig het. En duiselig, moeg, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie, ”sê Rizzo.

Om te voorkom dat hierdie simptome in die eerste plek opduik, beveel Rizzo aan om 'n sportdrankie te drink tydens oefening en 'n bietjie meer te drink na intense oefening. 'Die sportdrankie sal u verhoed dat u dehidreer, en u kan help om te hidreer as u dehidreer.'

Waarna om op die etiket te kyk

'In terme van dinge waarna ek moet let, is ek versigtig vir kunsmatige geure of kleure en koringstroop met hoë fruktose (HFCS),' sê Rizzo. “Gatorade gebruik suiker en dekstrose, terwyl Powerade HFCS gebruik. Baie ernstige en elite -hardlopers gebruik hul eie poeier, en baie ondersteun Skratch Labs omdat hulle 'n mengsel van rietsuiker en dekstrose as die suiker gebruik [bron]. Albei is meer natuurlike suikers wat vinnig in u bloedstroom kom. "

'N DIY sportdrankie met vier bestanddele

Maar 'n nog beter opsie is om jou eie te maak. U kan nie net die bestanddele beheer nie, maar u kan ook geld bespaar deur u eie sportdrankie tuis te maak.

'Ek hou nie van sportdrankies nie, ek hou nie van die smaak daarvan nie,' sê Rizzo, wat ook maagpyn gehad het toe sy probeer het om dit in haar voedingsplan op te neem. 'Daarom het ek 'n resep vir my eie sportdrankie. Daar is geen bymiddels, geen vreemde kleure of geure nie, en dit is regtig eenvoudig om te maak. ”

Rizzo beklemtoon die belangrike komponente van 'n sportdrank en waarom ons liggame dit nodig het om te hidreer:

  • Vloeistof met elektroliete: 'Ek gebruik klapperwater omdat dit vloeistof bevat, maar dit het ook elektroliete,' sê Rizzo. Maak seker dat u 'n handelsmerk kry wat geen bygevoegde suiker bevat nie, behalwe die suiker wat natuurlik in die klapper is, voeg sy by. 'U benodig elektroliete in 'n sportdrank, want dit is die minerale wat in sweet verlore gaan - hoofsaaklik natrium, kalsium, magnesium en kalium. Hierdie elektroliete is in wese nodig om die hoeveelheid water in die liggaam te balanseer en jou gehidreer te hou. “
  • Suiker: 'Glo dit of nie, koolhidrate in die vorm van suiker verskaf energie vir oefening. Ons liggaam stoor koolhidrate in die spiere en lewer (dit word glikogeen genoem), en ons gebruik enige koolhidrate en gestoor koolhidrate om ons deur oefening te dryf, ”sê Rizzo. 'Die gestoor koolhidrate duur ongeveer 'n uur, en dan moet u dit begin vervang vir voortgesette energie. Vir mense wat langer as 'n uur oefen, wil hulle 'n koolhidraat hê wat vinnig in hul bloedstroom kan kom, en dit kom in die vorm van suiker in sportdrank. Boonop help die suiker die selle om die vloeistof vinniger op te neem, so dit gee jou energie en hou jou gehidreer! ”
  • Sout: Hardlopers verloor gemiddeld een gram natrium per liter sweet, sê Rizzo. '' N Belangrike komponent van sweet is natrium, en diegene wat in die hitte oefen, kan oormatige sweet ervaar. As u ooit 'n wit oorblyfsel op u vel gehad het na oefening, is dit 'n ophoping van sout. Daarom is 'n belangrike deel van hidrasie ook die opname van natrium. As u binne 'n kort tydjie binne in die gimnasium of selfs buite oefen, is dit miskien nie nodig om natrium by u dieet te voeg nie. Maar as u 'n lang tyd (45 minute+) in die hitte oefen, moet u moontlik 'n paar ekstra sout by u volgende maaltyd voeg.

Klaar om u eie sportdrankie op te vang? Rizzo het drie verskillende resepte. Hier deel sy die aarbei -weergawe, maar u kan dit ook maak met lemoensap of suurlemoen, gebaseer op u smaak. 'Ek hou daarvan om dit in 'n messelkruik te maak, sodat u dit oornag kan laat sit, en as u die bevrore aarbeie daar laat intrek, proe dit die volgende oggend baie lekker, as u vroeg in die oggend is hardloop of oefen, en dit is baie goedkoper as om dit by die winkel te koop, ”sê sy.


Is Gatorade goed vir jou? Volgens 'n voedingsdeskundige moet u dit drink

Verlede maand was ek deurdrenk van sweet, met al my geestelike wilskrag om 'n 10K-wedloop deur te dring (met 'n paar keusewoorde wat om my kop draai vir die bergliefhebber van die baanontwerper). Alhoewel ek gewoonlik van die hidrasie -stasies ontslae raak tydens wedrenne (ek is nie 'n drinker tydens oefening nie, en ek voel nooit regtig nodig om my wedloop op te los nie), was hierdie wedloop anders.

Die temperatuur het geleidelik in die hoë 80's gestyg namate die wedloop aangegaan het, en die skuins baan het my laat sweet, wat hoofpyn veroorsaak het. Elke keer as ek by 'n stasie stilstaan, val ek terug op my tipiese gewoonte om suikerhoudende drank te vermy en omseil die neonkleurige vloeistowwe wat die helfte van die koppies vul, ten gunste van gewone ou H20.

Alhoewel hierdie keuse gewoonlik slim is (vloeistowwe is immers 'n groot bron van ongewenste kalorieë en suiker in die standaard Amerikaanse dieet), volgens Natalie Rizzo, RD, stigter van Nutrition à la Natalie, blyk hierdie situasie 'n uitsondering op die reël.

"Vir enige (inspannende) aktiwiteit langer as 60 minute, sal u aan 'n sportdrank wil dink," sê Rizzo. 'Gatorade - of enige sportdrankie - is eintlik vir atlete geformuleer. Ons dink dat dit nie so goed vir ons is nie, want baie mense drink dit as hulle by hul lessenaars sit of nie so aktief is nie, en as dit die geval is, ja, dit is te veel suiker. Maar sportdrankies is eintlik goed vir atlete wat langer as 'n uur oefen of in uiterste toestande soos uiterste hitte oefen.

My duimreël is gewoonlik dat u na 'n uur met 'n sportdrankie wil inskop.

Wanneer is 'n sportdrankie die regte keuse?

'My duimreël is gewoonlik dat u na 'n uur [aktiwiteit] met 'n sportdrankie wil inskop,' sê Rizzo. Maar hierdie reël wissel na gelang van die toestande en hoeveel u sweet.

'As u buitelug oefen en 'n swaar trui is (soos dat u hemp deurweek), moet u na 'n sportdrankie gaan vir enige aktiwiteit wat langer as 30 minute duur,' beveel Rizzo aan. 'As u 'n gewone trui is (u sweet, maar nie daarin verdrink nie), wag dan ongeveer 45 minute se aktiwiteit voordat u na 'n sportdrankie in hierdie uiterste hitte gaan.

En sportdrankies is nie net 'n slim keuse vir atlete nie: 'As u buite werk, soos 'n konstruksiewerker of 'n tuinarchitect, en u ure lank aan die gang is, moet u waarskynlik 'n sportdrankie in u dieet inkorporeer. , ”Sê Rizzo. 'Daarvoor sou ek voorstel om die hele dag ook met water te drink.'

Duiseligheid, moegheid, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie.

Daar is ook 'n paar fisiese simptome waarvan u bewus kan wees van die sein dat u moontlik met meer as water moet hidreer.

'Die wit residu op die vel is 'n teken van natriumverlies. Spierkrampe beteken dikwels dat u meer kalium nodig het. En duiselig, moeg, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie, ”sê Rizzo.

Om te voorkom dat hierdie simptome in die eerste plek opduik, beveel Rizzo aan om 'n sportdrankie te drink tydens oefening en 'n bietjie meer te drink na intense oefening. 'Die sportdrankie sal u verhoed dat u dehidreer, en u kan help om te hidreer as u dehidreer.'

Waarna om op die etiket te kyk

'In terme van dinge waarna ek moet let, is ek versigtig vir kunsmatige geure of kleure en koringstroop met hoë fruktose (HFCS),' sê Rizzo. “Gatorade gebruik suiker en dekstrose, terwyl Powerade HFCS gebruik. Baie ernstige en elite -hardlopers gebruik hul eie poeier, en baie ondersteun Skratch Labs omdat hulle 'n mengsel van rietsuiker en dekstrose as die suiker gebruik [bron]. Albei is meer natuurlike suikers wat vinnig in u bloedstroom kom. "

'N DIY sportdrankie met vier bestanddele

Maar 'n nog beter opsie is om jou eie te maak. U kan nie net die bestanddele beheer nie, maar u kan ook geld bespaar deur u eie sportdrankie tuis te maak.

'Ek hou nie van sportdrankies nie, ek hou nie van die smaak daarvan nie,' sê Rizzo, wat ook maagpyn gehad het toe sy probeer het om dit in haar voedingsplan op te neem. 'Daarom het ek 'n resep vir my eie sportdrankie. Daar is geen bymiddels, geen vreemde kleure of geure nie, en dit is regtig eenvoudig om te maak. ”

Rizzo beklemtoon die belangrike komponente van 'n sportdrank en waarom ons liggame dit nodig het om te hidreer:

  • Vloeistof met elektroliete: 'Ek gebruik klapperwater omdat dit vloeistof bevat, maar dit het ook elektroliete,' sê Rizzo. Maak seker dat u 'n handelsmerk kry wat geen bygevoegde suiker bevat nie, behalwe die suiker wat natuurlik in die klapper is, voeg sy by. 'U benodig elektroliete in 'n sportdrank, want dit is die minerale wat in sweet verlore gaan - hoofsaaklik natrium, kalsium, magnesium en kalium. Hierdie elektroliete is in wese nodig om die hoeveelheid water in die liggaam te balanseer en jou gehidreer te hou. “
  • Suiker: 'Glo dit of nie, koolhidrate in die vorm van suiker verskaf energie vir oefening. Ons liggaam stoor koolhidrate in die spiere en lewer (dit word glikogeen genoem), en ons gebruik enige dieetkoolhidrate en gestoor koolhidrate om ons te oefen, ”sê Rizzo. 'Die gestoor koolhidrate duur ongeveer 'n uur, en dan moet u dit begin vervang vir voortgesette energie. Vir mense wat langer as 'n uur oefen, wil hulle 'n koolhidraat hê wat vinnig in hul bloedstroom kan kom, en dit kom in die vorm van suiker in sportdrank. Boonop help die suiker die selle om die vloeistof vinniger op te neem, so dit gee jou energie en hou jou gehidreer! ”
  • Sout: Hardlopers verloor gemiddeld een gram natrium per liter sweet, sê Rizzo. '' N Belangrike komponent van sweet is natrium, en diegene wat in die hitte oefen, kan oormatige sweet ervaar. As u ooit 'n wit oorblyfsel op u vel gehad het na oefening, is dit 'n ophoping van sout. Daarom is 'n belangrike deel van hidrasie ook die opname van natrium. As u binne 'n kort tydjie binne in die gimnasium of selfs buite oefen, is dit miskien nie nodig om natrium by u dieet te voeg nie. Maar as u 'n lang tyd (45 minute+) in die hitte oefen, moet u miskien 'n paar ekstra sout by u volgende maaltyd voeg.

Klaar om u eie sportdrankie op te vang? Rizzo het drie verskillende resepte. Hier deel sy die aarbei -weergawe, maar u kan dit ook maak met lemoensap of suurlemoen, gebaseer op u smaak. 'Ek hou daarvan om dit in 'n messelkruik te maak, sodat u dit oornag kan laat sit, en as u die bevrore aarbeie daar laat intrek, proe dit die volgende oggend baie lekker, as u vroeg in die oggend is hardloop of oefen, en dit is baie goedkoper as om dit by die winkel te koop, ”sê sy.


Is Gatorade goed vir jou? Volgens 'n voedingsdeskundige moet u dit drink

Verlede maand was ek deurdrenk van sweet en gebruik ek al my geestelike wilskrag om 'n 10K-wedloop deur te dring (met 'n paar keusewoorde wat om my kop draai vir die bergliefhebber van die baanontwerper). Alhoewel ek gewoonlik van die hidrasie -stasies ontslae raak tydens wedrenne (ek is nie 'n drinker tydens oefening nie, en ek voel nooit regtig nodig om my wedloop op te los nie), was hierdie wedloop anders.

Die temperatuur het geleidelik in die hoë 80's gestyg namate die wedloop aangegaan het, en die skuinsloop het my laat sweet, wat 'n hoofpyn veroorsaak het. Elke keer as ek by 'n stasie stop, val ek terug op my tipiese gewoonte om suikerhoudende drank te vermy, omseil die neonkleurige vloeistowwe wat die helfte van die koppies vul ten gunste van gewone ou H20.

Alhoewel hierdie keuse gewoonlik slim is (vloeistowwe is immers 'n groot bron van ongewenste kalorieë en suiker in die standaard Amerikaanse dieet), volgens Natalie Rizzo, RD, stigter van Nutrition à la Natalie, blyk hierdie situasie 'n uitsondering op die reël.

"Vir enige (inspannende) aktiwiteit langer as 60 minute, sal u aan 'n sportdrank wil dink," sê Rizzo. 'Gatorade - of enige sportdrankie - is eintlik vir atlete geformuleer. Ons dink dat dit nie so goed vir ons is nie, want baie mense drink dit as hulle by hul lessenaars sit of nie so aktief is nie, en as dit die geval is, ja, dit is te veel suiker. Maar sportdrankies is eintlik goed vir atlete wat langer as 'n uur oefen of in uiterste toestande soos uiterste hitte oefen.

My duimreël is gewoonlik dat u na 'n uur met 'n sportdrankie wil inskop.

Wanneer is 'n sportdrankie die regte keuse?

'My duimreël is gewoonlik dat u na 'n uur [aktiwiteit] met 'n sportdrankie wil inskop,' sê Rizzo. Maar hierdie reël wissel na gelang van die omstandighede en hoeveel u sweet.

'As u buitelug oefen en 'n swaar trui is (soos u hemp deurweek), moet u na 'n sportdrankie gaan vir enige aktiwiteit wat langer as 30 minute duur,' beveel Rizzo aan. 'As u 'n gewone trui is (u sweet, maar nie daarin verdrink nie), wag dan ongeveer 45 minute se aktiwiteit voordat u na 'n sportdrankie in hierdie uiterste hitte gaan.

En sportdrankies is nie net 'n slim keuse vir atlete nie: 'As u buite werk, soos 'n konstruksiewerker of 'n tuinarchitect, en u ure lank aan die gang is, moet u waarskynlik 'n sportdrankie in u dieet inkorporeer. , ”Sê Rizzo. 'Daarvoor sou ek voorstel om die hele dag ook met water te drink.'

Duiseligheid, moegheid, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie.

Daar is ook 'n paar fisiese simptome waarvan u bewus kan wees van die sein dat u moontlik met meer as water moet hidreer.

'Die wit residu op die vel is 'n teken van natriumverlies. Spierkrampe beteken dikwels dat u meer kalium nodig het. En duiselig, moeg, hoofpyn of vinnige hartklop kan tekens van dehidrasie wees, wat beteken dat u waarskynlik nie vloeistof en elektroliete het nie, ”sê Rizzo.

Om te voorkom dat hierdie simptome in die eerste plek opduik, beveel Rizzo aan om 'n sportdrankie te drink tydens oefening en 'n bietjie meer te drink na intense oefening. 'Die sportdrankie sal u hopelik verhoed dat u ontwater word en u kan help om te hidreer as u ontwater is.'

Waarna om op die etiket te kyk

'In terme van dinge waarna ek moet let, is ek versigtig vir kunsmatige geure of kleure en hoë fruktose mieliesiroop (HFCS),' sê Rizzo. “Gatorade gebruik suiker en dekstrose, terwyl Powerade HFCS gebruik. Baie ernstige en elite -hardlopers gebruik hul eie poeier, en baie ondersteun Skratch Labs omdat hulle 'n mengsel van rietsuiker en dekstrose as die suiker gebruik [bron]. Albei is meer natuurlike suikers wat vinnig in u bloedstroom kom. "

'N DIY sportdrankie met vier bestanddele

Maar 'n nog beter opsie is om jou eie te maak. U kan nie net die bestanddele beheer nie, maar u kan ook geld bespaar deur u eie sportdrankie tuis te maak.

'Ek hou nie van sportdrankies nie, ek hou nie van die smaak daarvan nie,' sê Rizzo, wat ook maagpyn gehad het toe sy probeer het om dit in haar voedingsplan op te neem. 'Daarom het ek 'n resep vir my eie sportdrankie. Daar is geen bymiddels, geen vreemde kleure of geure nie, en dit is regtig eenvoudig om te maak. ”

Rizzo beklemtoon die belangrike komponente van 'n sportdrank en waarom ons liggame dit nodig het om te hidreer:

  • Vloeistof met elektroliete: 'Ek gebruik klapperwater omdat dit vloeistof bevat, maar dit bevat ook elektroliete,' sê Rizzo. Maak seker dat u 'n handelsmerk kry wat geen bygevoegde suiker bevat nie, behalwe die suiker wat natuurlik in die klapper is, voeg sy by. 'U benodig elektroliete in 'n sportdrank, want dit is die minerale wat in sweet verlore gaan - hoofsaaklik natrium, kalsium, magnesium en kalium. Hierdie elektroliete is in wese nodig om die hoeveelheid water in die liggaam te balanseer en jou gehidreer te hou. “
  • Suiker: 'Glo dit of nie, koolhidrate in die vorm van suiker verskaf energie vir oefening. Ons liggaam stoor koolhidrate in die spiere en lewer (dit word glikogeen genoem), en ons gebruik enige dieetkoolhidrate en gestoor koolhidrate om ons te oefen, ”sê Rizzo. 'Die gestoor koolhidrate duur ongeveer 'n uur, en dan moet u dit begin vervang vir voortgesette energie. Vir mense wat langer as 'n uur oefen, wil hulle 'n koolhidraat hê wat vinnig in hul bloedstroom kan kom, en dit kom in die vorm van suiker in sportdrank. Boonop help die suiker die selle om die vloeistof vinniger op te neem, so dit gee jou energie en hou jou gehidreer! ”
  • Sout: Hardlopers verloor gemiddeld een gram natrium per liter sweet, sê Rizzo. '' N Belangrike komponent van sweet is natrium, en diegene wat in die hitte oefen, kan oormatige sweet ervaar. As u ooit 'n wit oorblyfsel op u vel gehad het na oefening, is dit 'n ophoping van sout. Daarom is 'n belangrike deel van hidrasie ook die opname van natrium. As u binne 'n kort tydjie binne in die gimnasium of selfs buite oefen, is dit miskien nie nodig om natrium by u dieet te voeg nie. Maar as u 'n lang tyd (45 minute+) in die hitte oefen, moet u miskien 'n paar ekstra sout by u volgende maaltyd voeg.

Klaar om u eie sportdrankie op te vang? Rizzo het drie verskillende resepte. Hier deel sy die aarbei -weergawe, maar u kan dit ook maak met lemoensap of suurlemoen, gebaseer op u smaak. 'Ek hou daarvan om dit in 'n messelkruik te maak, sodat u dit oornag kan laat sit, en as u die bevrore aarbeie daar laat intrek, proe dit die volgende oggend baie lekker, as u vroeg in die oggend is hardloop of oefen, en dit is baie goedkoper as om dit by die winkel te koop, ”sê sy.


Is Gatorade goed vir jou? Volgens 'n voedingsdeskundige moet u dit drink

Verlede maand was ek deurdrenk van sweet, met al my geestelike wilskrag om 'n 10K-wedloop deur te dring (met 'n paar keusewoorde wat om my kop draai vir die bergliefhebber van die baanontwerper). Alhoewel ek gewoonlik van die hidrasie -stasies ontslae raak tydens wedrenne (ek is nie 'n drinker tydens oefening nie, en ek voel nooit regtig nodig om my wedloop op te los nie), was hierdie wedloop anders.

Die temperatuur het geleidelik in die hoë 80's gestyg namate die wedloop aangegaan het, en die skuinsloop het my laat sweet, wat 'n hoofpyn veroorsaak het. Elke keer as ek by 'n stasie stilstaan, val ek terug op my tipiese gewoonte om suikerhoudende drank te vermy en omseil die neonkleurige vloeistowwe wat die helfte van die koppies vul, ten gunste van gewone ou H20.

Alhoewel hierdie keuse gewoonlik slim is (vloeistowwe is immers 'n groot bron van ongewenste kalorieë en suiker in die standaard Amerikaanse dieet), volgens Natalie Rizzo, RD, stigter van Nutrition à la Natalie, blyk hierdie situasie 'n uitsondering op die reël.

"Vir enige (inspannende) aktiwiteit langer as 60 minute, sal u aan 'n sportdrank wil dink," sê Rizzo. 'Gatorade - of enige sportdrankie - is eintlik vir atlete geformuleer. Ons dink dat dit nie so goed vir ons is nie, want baie mense drink dit as hulle by hul lessenaars sit of nie so aktief is nie, en as dit die geval is, ja, dit is te veel suiker. Maar sportdrankies is eintlik goed vir atlete wat langer as 'n uur oefen of in uiterste toestande soos uiterste hitte oefen.

My duimreël is gewoonlik dat u na 'n uur met 'n sportdrankie wil inskop.

Wanneer is 'n sportdrankie die regte keuse?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Is Gatorade good for you? This is when you should drink it, according to a nutritionist

Last month I found myself drenched in sweat, using all of my mental willpower to push through a 10K race (with a few choice words swirling around my head for the hill-loving course designer). While I usually forgo the hydration stations during races (I’m not much of a drinker during exercise, and never really feel the need to break up my run), this race was different.

The temperature steadily climbed into the high 80’s as the race went on, and the inclined course had me dripping with sweat, which was bringing on a headache. Every time I stopped at a station I fell back on my typical habit of avoiding sugary beverages, bypassing the neon-colored liquids filling half the cups in favor of plain old H20.

While this choice is typically a smart one (after all, liquids are a huge source of unwanted calories and sugar in the standard American diet), according to Natalie Rizzo, RD, founder of Nutrition à la Natalie, this situation turns out to be an exception to the rule.

“For any [strenuous] activity longer than 60 minutes, you’re going to want to think about a sports drink,” says Rizzo. “Gatorade — or any sports drink — was actually formulated for athletes. We think that they’re not so good for us because a lot of people drink them when their sitting at their desks or they’re not so active, and if that’s the case, yes, it's too much sugar. But sports drinks are actually good for athletes working out for longer than an hour or who are working out in extreme conditions like extreme heat.”

My rule of thumb is generally after an hour, you want to kick in with a sports drink.

When is a sports drink the right choice?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Is Gatorade good for you? This is when you should drink it, according to a nutritionist

Last month I found myself drenched in sweat, using all of my mental willpower to push through a 10K race (with a few choice words swirling around my head for the hill-loving course designer). While I usually forgo the hydration stations during races (I’m not much of a drinker during exercise, and never really feel the need to break up my run), this race was different.

The temperature steadily climbed into the high 80’s as the race went on, and the inclined course had me dripping with sweat, which was bringing on a headache. Every time I stopped at a station I fell back on my typical habit of avoiding sugary beverages, bypassing the neon-colored liquids filling half the cups in favor of plain old H20.

While this choice is typically a smart one (after all, liquids are a huge source of unwanted calories and sugar in the standard American diet), according to Natalie Rizzo, RD, founder of Nutrition à la Natalie, this situation turns out to be an exception to the rule.

“For any [strenuous] activity longer than 60 minutes, you’re going to want to think about a sports drink,” says Rizzo. “Gatorade — or any sports drink — was actually formulated for athletes. We think that they’re not so good for us because a lot of people drink them when their sitting at their desks or they’re not so active, and if that’s the case, yes, it's too much sugar. But sports drinks are actually good for athletes working out for longer than an hour or who are working out in extreme conditions like extreme heat.”

My rule of thumb is generally after an hour, you want to kick in with a sports drink.

When is a sports drink the right choice?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Is Gatorade good for you? This is when you should drink it, according to a nutritionist

Last month I found myself drenched in sweat, using all of my mental willpower to push through a 10K race (with a few choice words swirling around my head for the hill-loving course designer). While I usually forgo the hydration stations during races (I’m not much of a drinker during exercise, and never really feel the need to break up my run), this race was different.

The temperature steadily climbed into the high 80’s as the race went on, and the inclined course had me dripping with sweat, which was bringing on a headache. Every time I stopped at a station I fell back on my typical habit of avoiding sugary beverages, bypassing the neon-colored liquids filling half the cups in favor of plain old H20.

While this choice is typically a smart one (after all, liquids are a huge source of unwanted calories and sugar in the standard American diet), according to Natalie Rizzo, RD, founder of Nutrition à la Natalie, this situation turns out to be an exception to the rule.

“For any [strenuous] activity longer than 60 minutes, you’re going to want to think about a sports drink,” says Rizzo. “Gatorade — or any sports drink — was actually formulated for athletes. We think that they’re not so good for us because a lot of people drink them when their sitting at their desks or they’re not so active, and if that’s the case, yes, it's too much sugar. But sports drinks are actually good for athletes working out for longer than an hour or who are working out in extreme conditions like extreme heat.”

My rule of thumb is generally after an hour, you want to kick in with a sports drink.

When is a sports drink the right choice?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Is Gatorade good for you? This is when you should drink it, according to a nutritionist

Last month I found myself drenched in sweat, using all of my mental willpower to push through a 10K race (with a few choice words swirling around my head for the hill-loving course designer). While I usually forgo the hydration stations during races (I’m not much of a drinker during exercise, and never really feel the need to break up my run), this race was different.

The temperature steadily climbed into the high 80’s as the race went on, and the inclined course had me dripping with sweat, which was bringing on a headache. Every time I stopped at a station I fell back on my typical habit of avoiding sugary beverages, bypassing the neon-colored liquids filling half the cups in favor of plain old H20.

While this choice is typically a smart one (after all, liquids are a huge source of unwanted calories and sugar in the standard American diet), according to Natalie Rizzo, RD, founder of Nutrition à la Natalie, this situation turns out to be an exception to the rule.

“For any [strenuous] activity longer than 60 minutes, you’re going to want to think about a sports drink,” says Rizzo. “Gatorade — or any sports drink — was actually formulated for athletes. We think that they’re not so good for us because a lot of people drink them when their sitting at their desks or they’re not so active, and if that’s the case, yes, it's too much sugar. But sports drinks are actually good for athletes working out for longer than an hour or who are working out in extreme conditions like extreme heat.”

My rule of thumb is generally after an hour, you want to kick in with a sports drink.

When is a sports drink the right choice?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Is Gatorade good for you? This is when you should drink it, according to a nutritionist

Last month I found myself drenched in sweat, using all of my mental willpower to push through a 10K race (with a few choice words swirling around my head for the hill-loving course designer). While I usually forgo the hydration stations during races (I’m not much of a drinker during exercise, and never really feel the need to break up my run), this race was different.

The temperature steadily climbed into the high 80’s as the race went on, and the inclined course had me dripping with sweat, which was bringing on a headache. Every time I stopped at a station I fell back on my typical habit of avoiding sugary beverages, bypassing the neon-colored liquids filling half the cups in favor of plain old H20.

While this choice is typically a smart one (after all, liquids are a huge source of unwanted calories and sugar in the standard American diet), according to Natalie Rizzo, RD, founder of Nutrition à la Natalie, this situation turns out to be an exception to the rule.

“For any [strenuous] activity longer than 60 minutes, you’re going to want to think about a sports drink,” says Rizzo. “Gatorade — or any sports drink — was actually formulated for athletes. We think that they’re not so good for us because a lot of people drink them when their sitting at their desks or they’re not so active, and if that’s the case, yes, it's too much sugar. But sports drinks are actually good for athletes working out for longer than an hour or who are working out in extreme conditions like extreme heat.”

My rule of thumb is generally after an hour, you want to kick in with a sports drink.

When is a sports drink the right choice?

“My rule of thumb is generally after an hour [of activity], you want to kick in with a sports drink,” says Rizzo. But this rule varies based on the conditions and how much you sweat.

“If you’re exercising outdoors and are a heavy sweater (like your shirt is soaked in sweat), then reach for a sports drink for any activity lasting more than 30 minutes,” advises Rizzo. “If you are a normal sweater (you sweat, but aren’t drowning in it), then maybe wait about 45 minutes of activity before reaching for a sports drink in this extreme heat.”

And sports drinks aren’t only a smart choice for athletes: “If you work outside, like a construction worker or landscaper, and are out for hours at a time while on your feet, then you should probably incorporate a sports drink into your diet,” says Rizzo. “For that, I would suggest sipping on it throughout the day with water as well.”

Feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes.

There are also some physical symptoms you can be aware of that signal you may need tohydrate with something more than water.

“The white residue on skin is a sign of sodium loss. Muscle cramps often mean that you need more potassium. And feeling dizzy, fatigued, headaches or rapid heartbeat can be signs of dehydration, which means you are probably lacking fluid and electrolytes,” says Rizzo.

To prevent these symptoms from popping up in the first place, Rizzo recommends sipping a sports drink during exercise, and sipping a bit more after intense exercise. “The sports drink will hopefully prevent you from experiencing dehydration and may help hydrate you if you are dehydrated.”

What to look for on the label

“In terms of things to look out for, I would be wary of any artificial flavors or colors and high fructose corn syrup (HFCS),” says Rizzo. “Gatorade uses sugar and dextrose, while Powerade uses HFCS. Many serious and elite runners use a powder to make their own, and many endorse Skratch Labs because they use a mixture of cane sugar and dextrose as the sugar [source]. Both are more natural sugars that get into your bloodstream quickly. "

A 4-ingredient DIY Sports Drink

But an even better option is to make your own. Not only can you control the ingredients, but DIY-ing your own at-home sports drink will also save you money.

“I don’t love sports drinks I don’t love the way that they taste,” says Rizzo, who also suffered from stomach aches when she attempted to incorporate them into her nutrition plan. “Because of that, I have a recipe for my own sports drink. There are no additives, no weird colors or flavors, and it’s really simple to make.”

Rizzo highlights the important components that go into a sports drink, and why our bodies need them to re-hydrate:

  • Fluid with electrolytes: “I use coconut water because it’s got fluid, but it’s also got electrolytes,” says Rizzo. Make sure to get a brand that doesn’t have any added sugar besides the sugar that’s naturally in the coconut, she adds. “You need electrolytes in a sports drink because they are the minerals lost in sweat — mainly sodium, calcium, magnesium and potassium. Essentially, these electrolytes are needed to balance the amount of water in the body and keep you hydrated. “
  • Sugar: “Believe it or not, carbs, in the form of sugar, provide energy for exercise. Our body stores carbs in the muscle and liver (its called glycogen), and we use any dietary carbs and stored carbs to power us through exercise,” says Rizzo. “Those stored carbs last for about an hour, and then you need to start replacing them for continued energy. For people who are exercising for longer than an hour, they want a carb that will quickly get into their bloodstream, and that comes in the form of sugar in sports drink. Plus, the sugar helps the cells take up the fluid quicker, so it gives you energy and keeps you hydrated!”
  • Salt: Runners lose an average of one gram of sodium per liter of sweat, says Rizzo. “A major component of sweat is sodium, and those that exercise in the heat may experience excessive sweating. If you’ve ever had white residue on your skin after exercise, that’s a build-up of salt. That’s why an important part of hydration is taking in some sodium as well. If you exercise indoors in a gym or even outside for only a short period of time, it might not be necessary to add sodium to your diet. But if you’re working out in the heat for an extended period of time (45 minutes+), then you might need to add a few extra shakes of salt to your next meal.”

Ready to whip up your own sports drink? Rizzo has three different recipes. Here, she shares the strawberry version, but you can also make it with orange juice or lemon, based on your taste. “I like to make them in a mason jar so that you can let it sit overnight and if you let the frozen strawberries infuse in there, it tastes really good the next morning, you can make it ahead of time if you have an early morning run or workout and it’s a lot cheaper than buying them at the store,” she says.


Kyk die video: How Beverage Composition Affects Athletic Performance Gatorade SSIu0026 KSI Whiteboard Animation (Mei 2022).