A New Member To The Sports Drink Family

By: Sarah Schutzberger, RD, CSO

You have new cross-trainer shoes for joint support, workout gear to keep you cool as you sweat it out and eight hours of shut-eye to maximize your energy level—so why do you feel worn-out as soon as your workout begins?

Your dietary regimen could be putting a damper on your energy levels.  How you fuel your body is an important part of how you feel during your workouts.  Remember that calorie means energy and proper hydration means energy stability. With a proper balance (especially with these hot summer days) you will have enough energy to keep your exercise intensity maximized. 

So, what does it mean to be properly hydrated? How do you know what is best for you? You walk into the gym or the grocery store and are instantly bombarded with an outrageous array of sports nutrition drinks. Which one to choose? Natural or scientifically proven? They all look so colorful (oh the world of marketing).

First ask yourself: What is the intensity and duration of the exercise you will be performing?

The reason this question is important is because sports drinks are intended mainly for endurance exercise and athletes (however, this does not mean hydration is only important in such a case). It is recommended to consume about 8oz of water or an electrolyte based drink every 15-20 minutes during exercise. Even more so, it is also recommended to consume 30-60 grams of carbs an hour to keep your workout strong. Sports Drinks came about to provide athletes with an “all inclusive”, easy-to-get-down, beverage: carbs, fluids, and electrolytes.

This industry has exploded, introducing the newest member to the Sports Drink family: Coconut Water. A tropical vacation turned sporty. A marketer’s dream come true to be able to label this as “a natural alternative”. You can see the family resemblance when comparing the nutritional composition to a more traditional Sports Drink like Gatorade. The average brand of coconut water “claims” to contain 45 calories, 30mg of sodium, 500mg of potassium and 15 grams of carbs in an 8oz serving. However, sports experts would recommend adding a bit of sodium (salt) to the coconut water to give more balance to this “natural alternative”.

Whatever drink you choose to refuel with, just remember to drink enough to minimize fluid and electrolyte loss during your workout. Drinking too little or too much can be dangerous to your health and can hinder your performance. So cheers… and bottoms up.

Yummy Chocolate Tofu Pudding

10.5 oz silken tofu

1 tsp. vanilla extract

1-1.5 tsp natural peanut butter

2 Tablespoons Unsweetened Cocoa Powder

3 Tablespoons Splenda

1 Scoop Chocolate Muscle Gain

In a Magic Bullet or food processor, blend tofu until creamy. Add Vanilla and Peanut Butter together and blend for 1 minute, scraping sides occasionally. Add the Muscle Gain powder & blend together for 1 minute scraping sides as needed. Measure into 4 serving dishes of equal portions. You can double the recipe of you use a food processor. Keep in the fridge 1 hour before serving.

To find Muscle Gain: Order Here

Peach 'N Carrot Smoothie

This smoothie delivers an AMAZING flavor along with a serving of vegetables. You will be shocked at how great it tastes!!!

Ingredients:
1 1/4 cup Carrot Juice
1 cup of Ice
1 Pouch AdvoCare Peaches'N Cream Fiber Drink
1 serving of AdvoCare Muscle Gain (1 pouch or 2 scoops)
1/2 Tbsp Flaxseed Oil

Blend until smooth (blender, magic bullet, hand mixer, etc)

Nutritional info: 350 calories, 10g fiber, 30g carbohydrates, 25g protein, 7g fat

To order Peaches 'N Cream Fiber Drink, Click Here
To order Muscle Gain, Click Here

Bacon and Egg English Muffin

Ingredients

1 slice cheddar cheese

1 whole wheat English muffin

2 slice Canadian bacon

2 large eggs

Preparation

Toast a whole wheat English muffin.

In a bowl the diameter of the muffin, break two eggs and whisk.

Place eggs in microwave for 1-2 minutes.

Place 2 slices of Canadian bacon and 1 slice on cheddar cheese on one half of the English muffin, and microwave for 30 seconds.

Place the microwaved eggs on the muffin and serve.

Nutrition

Calories: 470

Protein: 36g

Total Fat: 24g (Saturated Fat: 11g)

Carbohydrates: 28g

Dietary Fiber: 4g

Find this and other recipes like it at www.coreperformance.com/knowledge/recipes

Thai Chicken Salad

Cook Time 25 minutes

Serves 6

Ingredients
5 cups cooked rotisserie chicken
1/2 cup canola oil
3 tbsp peanut butter
1/2 cup lime juice
2 tbsp water
3 cloves garlic, minced
2 tsp ginger, grated
2 tbsp light brown sugar
1 1/2 tsp hot red pepper flakes
1/2 cucmber
1 carrot, grated
4 scallions, chopped
3 tbsp cilantro leaves, minced
1/2 cup toasted peanuts, chopped
1/2 tsp salt
1/2 tsp pepper
12 cups lettuce

Preparation
1. Put canola oil, peanut butter, lime juice, 1/4 teaspoon of salt, minced garlic, ginger, light brown sugar, and red pepper flakes in blender and puree until well blended.

2. Transfer blended ingredients to a large bowl.

3. Add cucumber, carrot, scallions, and cilantro to the blended vinaigrette and toss to combine.

4. Add chicken and toss again.

5. Let stand for 15 minutes at room temperature.

6. Top with 1/2 cup of chopped toasted peanuts, and serve over a bed of lettuce.

Calories 560    Protein 51g     Total Fat 34g     Saturated Fat 4.5g

Carbohydrates 14g     Dietary Fiber 2g

Find this recipe and more like it at http://www.coreperformance.com/knowledge/recipes

Blueberry Banana Shake

Ingredients

10 oz vanilla soy milk

1 cup low-fat blueberry yogurt

1/2 cup frozen blueberries

1 tsp Metamucil (unflavored) 

1/2 banana

Preparation

1. In a blender, combine 10 ounces of vanilla soy milk with 1 cup of low-fat blueberry yogurt, and 1 teaspoon of Metamucil

2. Add in 1/2 of a banana and 1/2 cup of frozen blueberries.

 3. Blend until shake reaches desired consistency

Cook Time

5 minutes

Serves

1

Calories

405

Protein

17g

Total Fat

7g

Saturated Fat

2g

Carbohydrates

72g

Dietary Fiber

7.5g

Find this and more recipes like it on the Core Performance Website:

www.coreperformance.com

Agave Nectar Spice Cookies

Ingredients:

1 cup brown sugar
1 tsp cinnamon, ground
1/2 cup vegetable shortening
1/2 tsp cloves, ground
1/2 cup agave nectar
1/2 tsp ginger, ground
1 large egg
1/4 tsp salt
2 1/4 cups white flour, unbleached
1/2 cup water
1/4 cup sugar
2 tsp baking soda

Preparation:

1. In a large bowl, combine 1 cup of brown sugar with 1/2 cup of vegetable shortening in a large bowl.
2. Beat mixture at a medium speed until light and fluffy.
3. Add 1/2 cup of agave nectar and 1 large egg to the bowl, beat well.
4. In another bowl, mix 2 1/4 cups of white flour with 2 teaspoons of baking soda, 1 teaspoon of ground cinnamon, 1/2 teaspoon of ground cloves, 1/2 teaspoon of ground ginger, and 1/4 teaspoon of salt.
5. Stir ingredients with a whisk.
6. Add flour mixture to sugar mixture, beat at a low speed until blended.
7. Cover bowl with plastic wrap, and place it in the freezer for 1 hour.
8. Preheat oven to 375 degrees.
9. Place water 1/2 cup of water in a small bowl and 1/4 cup of sugar in another bowl.
10. Lightly coat hands with cooking spray.

11. Shape dough into 1-inch balls.
12. Dip one side of each ball in water, then dip the wet side into the sugar.
13. Place balls, sugar side up, 1 inch apart, on baking sheets coated with cooking spray.
14. Bake for 8-10 minutes.
                     

     

Source: http://www.coreperformance.com/knowledge/recipes/

BBQ Turkey Burger

Ingredients

1 whole wheat bun

6 oz turkey burger

1 slice low-fat cheese

1/2 avocado

1 cup berries

4 yams (medium)

2 tsp cinnamon

1 tbsp chile powder

2 tbsp olive oil

1/4 cup chopped onions

1 leaf lettuce

1 slice tomato

1/2 cup barbeque sauce

Preparation

Slice yams into wedges

Toss with cinnamon, chile powder, olive oil, salt and pepper

Bake for 20 mintues at 400 degrees

Mix ground turkey with a 1/2 cup of barbeque saucesauce, a 1/4 cup of diced onions and salt and pepper

Mold ground turkey into a 6-ounce patty .

Grill or cook in a pan until the juice runs dry.

Place turkey burger on whole wheat bun with 1 leaf of lettuce, 1 slice of tomato, 1/2 an avocado and 1 slice of low-fat cheese.

Add a side of yam cinnamon chile yam fries, and 1 cup of fresh berries

Cook Time: 35 minutes
Serves: 1
Calories:  681
Protein:  48g
Total Fat:   21g
Saturated Fat:  4g
Carbohydrates:  80g
Dietary Fiber:  14g

Source:  http://www.coreperformance.com/recipes/

Recovery Nutrition

by Kate Thielicke, BS

Every athlete’s goal is to train like they compete.  But when you are going hard, pushing your personal limit one day, where does that leave you the next?  Sore, tired, and lifeless. 

That won’t work.  Our focus this month is on how to recover from workouts in such a way that an athlete is able to come back stronger and healthier after a strenuous, energy-depleting workout.  Our other goals include reducing soreness, promoting quick adaptations to training, and enhancing muscle repair by replacing fuel while rebuilding muscle.  All you need to remember are the three R’s: 

Refuel, Rebuild, and Rehydrate

Refueling is accomplished with carbohydrates.  As their main source of fuel, carbohydrates as stored by our bodies as glycogen to supply us with the energy we need to work hard and move well.  The longer and more intense the workout, the more an athlete has burned through their glycogen stores.  Getting carbohydrates back into your body as soon as possible after exercise will ensure a quicker recovery.  The key is to begin the process of refueling 15 to 60 minutes post-exercise. 

The rebuilding component starts with protein.  Getting protein in your recovery nutrition acts to repair damage to muscle fibers and promote the growth of new muscle tissue.  Numerous studies now cite the benefits of consuming both protein and carbohydrates after exercise because, so as to reap the effects of muscle building and glycogen replenishment.  In fact, chocolate milk is quickly becoming a favored recovery drink for its optimal carbohydrate to protein ratio. Other good ideas include protein smoothies,  post workout shakes, meal replacement shakes, turkey sandwiches with juice or a sports drink, and yogurt with fruit and cereal. 

The final “R” in recovery is rehydrate.  Make it a priority to restore the fluids and electrolytes lost in sweat according to your everyday needs and specific performance needs.  A good rule of thumb is to weigh before and after exercise, then replenish what was lost.  Be sure that you are not basing your hydration needs on your level of thirst, but know that staying hydrated before, during, and after workouts is necessary for peak performance.   

Highlights:

• 15-60 minutes post-exercise: Begin recovery nutrition
• Consume 20-24 ounces of fluid per pound lost during exercise
• Keep a 2:1 carbohydrate: protein ratio
 

Kate Thielicke, BS is a Personal Trainer at Prevail Conditioning Performance Center.  Degreed in Kinesiology, Kate works with clients for general fitness and young aspiring athletes.

Contact Kate: kate@prevailconditioning.com

Sources: 
Burke, LM. "Nutrition for post-exercise recovery." Aust J Sci Med Sport. 29.1 (1997): 3-10. 
Carlson, Amanda. "Recovery Nutrition." Core Performance. 19 Oct 2009.

WOW Popcorn!! & SPARK™ Breadsticks

WOW Popcorn!!

Sprinkle 1 package Mandarin Orange SPARK™ Energy Drink powder over a bag of popcorn. Shake well.

SPARK™ Breadsticks

SPARK™ breadsticks make a quick and easy snack to make. Unroll a package of low fat breadstick dough. Bake as directed on package. Roll in your favorite SPARK flavor while still hot – get sharper mental focus and more energy with very bite.

Waldorf Salad with SPARK™ Yogurt Dressing

4 cups chopped apples (cut into 1/2 inch cubes)

1 cup seedless grapes, cut in half

1 cup chopped celery pieces

1/2 cup chopped walnut pieces

1 cup low fat vanilla yogurt

1-0.53 oz packet Cherry SPARK™ Energy Drink

Combine all ingredients except yogurt and SPARK™ in mixing bowl. Stir SPARK™ into yogurt. Pour over ingredients in bowl. Toss gently. Chill until ready to serve. Makes 6 servings.

Mandarin Orange Oatmeal Cookies

(Add lots of nutrition to these family favorites)

1- 17.5 package Oatmeal Cookie Mix

2- 0.53 ounce packages Mandarin Orange SPARK™ Energy Drink

1/3 cup vegetable oil

6 tablespoons water

1 egg

Combine cookie mix and SPARK™ Energy Drink mix in bowl. Stir to mix. Add oil, water and egg. Beat well to form soft dough. Drop by rounded teaspoonfuls 2 inches apart on ungreased cookie sheet. Bake as directed on package. Makes 36 cookies.

Nutrition information per 2 cookies:

Calories 157

Protein 2 g

Carbohydrates 23 g

Dietary Fiber 0

Sugars 12 g

Fat 2 g

Sodium 100 mg

Quick & Healthy Cheese Quiche

1 (26 oz.) package frozen three-cheese Pour-A-Quiche

1 (9-inch) prepared pie crust
1 (2.08 oz.) package AdvoCare Vanilla Meal Replacement Shake powder

Thaw quiche filling in refrigerator overnight. Pour into pie crust. Sprinkle meal replacement shake powder over quiche filling and mix with fork until dissolved. Bake according to directions. Makes 6 servings.

Nutrition Information per Serving

Calories 367
Protein 19 g
Carbohydrates 22 g
Dietary Fiber 0 g
Sugar 7 g
Fat 24 g
Sodium 453 mg

SPARK™ Onion Dip For Fruits & Vegetables

8 ounce container light cream cheese
1/2- 1 ounce envelope onion soup & dip mix
0.53 ounce package Mandarin Orange SPARK™ Energy Drink

Combine in bowl. Beat until smooth. Serve with fresh fruit and vegetable pieces, Makes 1 cup.

Nutrition Information per 2 tablespoons

Calories 72
Protein 3 g
Carbohydrates 5 g
Dietary Fiber 0
Sugar 2 g
Fat 5 g
Sodium 355 mg

Note: For lower fat recipe, use fat-free vanilla yogurt.

Lemon Berry Holiday Pudding

1 (1 oz.) package lemon instant sugar-free pudding
1 (2.08 oz.) package AdvoCare Berry Meal Replacement Shake powder
2 cups cold low-fat milk

Combine all ingredients in mixing bowl. Beat with wire whip two minutes. Pour into 4 serving dishes. Makes 4 servings.

Nutrition Information per Serving

Calories 125
Protein 6 g
Carbohydrates 12 g
Dietary Fiber 1 g
Sugar 3 g
Fat 1 g
Sodium 350 mg

Chocolate Muscle Gain Truffles

1/4 cup butter or margarine
3 tablespoons honey
2-1.46 oz packets Chocolate Muscle Gain
1/3 cup finely chopped pecans

Melt butter and honey together in saucepan over low heat. Pour into mixing bowl. Add Muscle Gain powder. Beat thoroughly. Shape into one-inch round balls. Roll into pecans. Place on plate. Chill until ready to serve. Makes 16.

Healthy Buttermilk Biscuits

1 (7.5 oz.) buttermilk biscuit mix
1 (2.08 oz.) package AdvoCare Vanilla Replacement Shake powder
1/2 cup water

Combine all ingredients in mixing bowl. Prepare according to biscuit package directions. Makes 6 servings.

Nutrition Information per Serving

Calories 187
Protein 6 g
Carbohydrates 25 g
Dietary Fiber 1 g
Sugar 3 g
Fat 6 g
Sodium 392 mg

Pumpkin Snack Cake

HAPPY HALLOWEEN!!!!!!!!!

1 can (15 ounces) pure pumpkin
2 eggs
1 tablespoon vegetable oil
2 teaspoons pumpkin pie spice
2- 7 oz packages Apple Cinnamon Muffin Mix
2- 1.32 oz packets Vanilla Muscle Gain
1/3 cup water
Powdered sugar

Preheat oven to 375 degrees F. Beat pumpkin, eggs, oil and pumpkin pie spice together in mixing bowl. Add muffin mix, Muscle Gain and water. Beat until smooth. Pour into lightly oiled 13 x 9 inch baking pan. Bake 30 to 35 minutes, or until toothpick inserted into center comes out clean. Cool. Dust lightly with powdered sugar. Cut into 20 squares.

Orange Cinnamon Rolls

(Add mental focus, amino acids, vitamins & minerals to quick breakfast rolls)

1- 7.3 ounce refrigerated Cinnamon Rolls
1- 0.53 ounce package Mandarin Orange SPARK™ Energy Drink

Bake cinnamon rolls according to package directions. Meanwhile, combine icing and SPARK™ energy drink in small bowl. Blend well. Drizzle icing over rolls after baking. Makes 5 servings.

Nutrition information per serving:
Calories 159
Protein 1 g
Carbohydrates 24 g
Dietary Fiber 0
Sugars 10 g
Fat 5 g
Sodium 340 mg

Balanced Cheesecake

16 ounces fat free cream cheese
16 ounces light whipped cream cheese
1 cup Splenda
2 large eggs
1 egg white
2 tsp. vanilla extract
1 cup fat free sour cream
1 tablespoon cornstarch
4 scoops vanilla Muscle Gain*
For fun Orange Spark* would be yummy for variety, or Citrus Rehydrate*
Preheat oven to 325 degrees. Lightly spray 9 inch spring form pan with non stick spray.
In a large bowl beat together cream cheese and Splenda until light. Add the eggs and egg
white. Beat thoroughly after each egg. Blend in sour cream and vanilla. Add the
cornstarch and muscle gain, mix well. Pour the mixture into the pan. Place a pan with 1
inch of hot water on the bottom rack of the oven. Bake the cake at 325 for 45 minutes on
the center rack. Use a timer to keep track. Turn off the oven without opening it and let it
cool for 1 hour. Let it completely cool before handling it. It’s normal for it to crack a bit.
Serve with fresh berries.