It isn’t as easy as it used to be to go into the supermarket and grab a sports drink off the shelf. Nowadays, you must read not only the nutrition facts label but also the ingredients list very carefully to ensure that the drink contains the proper nutrients that will support a high level of performance and none that will impair it. Energy drinks have also entered the beverage market and these drinks add to the confusion when trying to help an athlete choose which one may or may not be best.
 A sports drink is a beverage that is designed to help athletes rehydrate themselves by providing fluid, electrolytes and carbohydrate. An energy drink is a beverage that is designed to give athletes a “burst” of energy through the addition of caffeine and herbal ingredients. Sports drinks can typically be trusted to provide the athlete safe and tolerable ingredients while energy drinks sometimes walk the fine line of being safe and useful.
It is important to remember that these products are classified as supplements and any supplement should be scrutinized carefully before it is used by an athlete, especially energy drinks. Because some supplements can be contaminated with other ingredients not reported on the label or may not contain the ingredients listed on the label, a conservative rule of thumb is to choose a beverage that does not contain any questionable substances without clinical proof or third party testing that ensures the ingredients contained in the product work and are at the reported quantities without other, possibly banned, substances present.
Taking the conservative approach, sports drinks that are manufactured by reputable companies are generally safe to consume and provide the necessary ingredients to assist an athlete in the rehydration process. True to its definition, energy drinks are formulated to provide energy, although this energy is often short-lived. It is more beneficial for an athlete to obtain energy by eating the proper nutrients at the right times rather than relying on a drink that will only provide stimulation for a short time. Energy from food will prevent hypoglycemia and provide the mental alertness and cognitive functioning that is needed to compete at a high level.
When choosing a sports’ drink, it is important that it provides a combination of carbohydrate, sodium and fluid in the following quantities:
- Carbohydrates: 14-17 grams per 8 ounces (a 6-7% carbohydrate solution).
- Sodium: dependent upon athlete’s sweat rate and sweat sodium concentration but a range of 70-1266 milligrams per 8 ounces of fluid is recommended.
- Fluid: dependent upon athlete’s sweat rate but a range of 3-8 ounces per 15-20 minutes is recommended.
Recent research has indicated that it may be more beneficial to consume a combination of carbohydrates at one time. Specifically, sports drinks containing a small amount of fructose may increase the body’s absorption of carbohydrates and provide the athlete more energy to fuel training. Most sports drinks already contain a combination of glucose or maltodextrin and fructose or sucrose (a disaccharide comprised of glucose and fructose) but be sure to read the ingredients list to make sure!
Keep in mind that there are certain times of the year when an athlete should not worry about consuming these types of supplements. What many athletes fail to realize is that these beverages can contain quite a few calories and contribute to weight gain when an athlete is not actively training or is injured. Sports drinks are best used when the goal is rehydration. Encourage your athlete to use them before, during and after training and stick with water as their preferred drink throughout the day outside of training times.
 Turkey Chili
Serves 6
Ingredients:
1 Tbs Olive oil
16 oz Ground turkey (93% lean)
2 Tbs Garlic, minced
1 cup Diced onion
1 cup Diced bell pepper
1-12 oz Dark Beer or Broth
2-14oz cans Diced Tomatoes
1 can Campbell’s Healthy Request Cream of Celery Soup
1 can Low Sodium Black Beans
2 cups Frozen, shelled edamame
MRS DASH Southwest Chipotle Spice to taste
Preparation:
- In a large sauce pan, sauté ground turkey in olive oil until brown. Add MRS DASH spice blend and garlic and cook for 3 minutes.
- Add onions and peppers and cook until onions are soft (approx 5 min).
- Add dark beer or broth and simmer until 75% reduced.
- Add canned tomatoes, beans, and cream of celery soup. Stir well, cover, and simmer over low heat for 30-45 minutes.
- Add frozen edamame, cover, and simmer an additional 10 minutes.
- Feel free to spice it up at this point with your favorite hot sauce.
**Get creative and add more of your favorite vegetables like frozen corn, zucchini, mushrooms, and even jalapenos!
Nutrition per serving:
Calories: 420; Total fat: 16g Saturated fat: 4g; Protein: 29g; Carbohydrates: 36g; Fiber: 9g; Sodium: 570mg
Kitchen Tips:
- Ground turkey may have the same total fat as ground meat; but it is lower in saturated fat than lean ground beef!!!
- MRS DASH spice blends are a great way to season food without increasing the sodium. The blends are perfectly balanced and much more affordable than buying individual spices and blending them yourself!!!
Created by: Adam Korzun, MS, RD, LDN
Avocado Rice
Serves 6
Ingredients:
4 servings Instant Brown Rice
˝ tsp Ground cumin
2 Tbs Scallions, chopped
1 ea Avocado, diced
Preparation:
- Follow the package instructions for 4 servings of rice.
- Cook according to package details.
- When cooked, add in cumin, scallions and diced avocado.
- Stir until well incorporated.
Nutrition per serving:
Calories: 165; Total fat: 5g Saturated fat: 1g; Protein: 3g; Carbohydrates: 27g; Fiber: 3g; Sodium: 50mg
Kitchen Tips:
- Brown rice has only its husk removed during milling, so it is richer in fiber, trace minerals, and those important B vitamins than more processed white rice.
- Instant Brown Rice has all of the benefits of traditional brown rice, but it cooks in one third of the time!
Created by: Adam Korzun, MS, RD, LDN
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