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Natural Solution
Runner’s World
July 2009
Mother Nature's healthy
drinks recharge muscles and aid performance.
Online Version: http://www.runnersworld.com/article/0,7120,s6-242-301--13200-0,00.html
You just finished a run on a
warm day and you're hot, tired, and thirsty. Of course you could
reach for your favorite neon-hued sports drink, and there's nothing
wrong with that. But runners often forget all the other options out
there. In fact, research has shown that plenty of other types of
beverages (some of which may already be in your refrigerator) have
their own healthful qualities and can help you stay hydrated before,
during, or after your run.
"Mother Nature has given us a huge range of healthy drinks," says
Molly Kimball, R.D., a sports dietitian at Ochsner Elmwood Fitness
Center in New Orleans. "They're refreshing and can recharge muscles
and benefit performance." And (most important) they taste good, too.
Iced Green Tea
When: Pre- or postrun and on easy runs less than an hour
Why: Green tea is a stellar source of catechins, antioxidants
that fight heart disease and cancer. According to research,
catechins can reduce muscle damage caused by exercise, and also
speed recovery. A recent study found that people who had the
equivalent of five cups of green tea daily for three months and
exercised lost more belly fat than those who only exercised. Iced
green tea is a tasty alternative to water on easy, short runs, says
Leslie Bonci, R.D., director of sports nutrition at the Pittsburgh
Medical Center. Plus, tea contains caffeine, which boosts speed and
endurance. If you drink iced green tea often, go with unsweetened,
says Kimball, to avoid taking in excess calories.
Sipping Points: Steep tea bags for at least three minutes to
release more catechins. If you buy bottled, choose brands with fewer
than 15 grams of sugar per eight ounces.
Coconut Water
When: Pre- or postrun or on runs of about 60 minutes
Why: Coconut water, the clear liquid found inside the fruit,
contains none of the fat found in coconut milk and has a tangy,
light almond flavor. Eleven ounces contain 14 grams of sugar and 670
milligrams of potassium—way more than sports drinks. "Potassium
works closely with sodium to maintain water balance and helps
trigger muscles to contract and relax optimally," says Suzanne
Girard Eberle, R.D., author of Endurance Sports Nutrition. Coconut
water has enough carbohydrates for an hour-long run but not enough
sodium for longer efforts.
Sipping Points: Coconut water, which is fat-free, comes plain
or flavored with mango, orange peel, or passion fruit.
Chocolate Milk
When: Postrun
Why: The drink you loved as a kid has the ideal amount of
carbohydrates and protein that tired muscles need for recovery, says
Joel Stager, Ph.D., director of the department of kinesiology at
Indiana University. According to a study Stager led, drinking
chocolate milk postexercise speeds up recovery and increases the
time it takes to reach exhaustion during a subsequent exercise
session better than sports drinks. And a 2007 British study found
that regular milk is better than water or a sports drink at
restoring fluid levels following a bout of exercise in the heat.
Plus, milk contains bone-strengthening vitamin D and calcium.
Sipping Points: Single-serving containers are handy for
tossing into a cooler for a postrun treat and for portion control.
Cherry Juice
When: After a hard run
Why: If George Washington was more of an athlete, he never
would have felled his dad's cherry tree. A study done in 2008 by
British researchers found that runners who drank 16 ounces of tart
cherry juice in the days before, the day of, and two days after a
marathon decreased inflammation, oxidative stress, and muscle
damage. "Cherry juice is very useful for postexercise recovery,"
says Declan Connolly, Ph.D., professor of physical education and
exercise science at the University of Vermont. Cherries are higher
in antioxidant and anti-inflammatory properties than many other
types of fruit. Try drinking a cup of tart cherry juice after
exercise—particularly during heavy training. But don't guzzle it
like it's tap water: One cup has about 30 grams of natural sugar and
130 calories.
Sipping Points: If cherry juice is too tart for you, try a
sweeter blend with cherries and other 100 percent fruit juices.
Vegetable Juice
When: Postrun
Why: Chock-full of a variety of nutrients in a concentrated
package, 100 percent vegetable juice is a tasty way to get a serving
or two of veggies. Those made mostly with tomatoes have lots of
lycopene, an antioxidant that a British Journal of Nutrition study
found protects muscles from oxidative stress caused by exercise.
Many brands have three to five times the amount of sodium and 13 to
17 times the amount of potassium in sports drinks, "which makes
vegetable juice an ideal part of a postrun snack or meal that
includes carbs and protein," says Kimball.
Sipping Points: Sodium levels can range from 140 to 620
milligrams in regular (non—low sodium) brands. Choose higher levels
if you crave salt postrun.
Coconut Shake
Protein, carbs, and electrolytes make this an ideal drink to add to
your postrun nutrition routine
1 11-ounce container coconut water
1 cup cherry juice
1 scoop unflavored or vanilla protein powder
1/2 cup strawberries, frozen
1 banana
Add all the ingredients to a blender and whirl until smooth. Serves
one.
Calories: 440
Carbs: 70 g
Protein: 27 g
Fat: 2 g
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