Ask the Sports Nutritionist

Nutrition Tip March 5 2011

March 5, 2011
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Yogurt Comments: Who would have thought that yogurt could be so confusing?!? An 8 oz. container of plain yogurt will usually have the most calcium.  From there, it can drop by 100-300 mg depending on the size of container and other ingredients used which decrease the volume of milk.  When decreasing the size of...
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Nutrition Tip February 19 2011

February 19, 2011
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Butter Vs Margarine Comments:  Talk about a nutrition debate: margarine vs. butter!  Actually, neither is the best option when choosing a fat for spreading or baking.  Whenever possible, use olive oil, peanut oil, or coconut oil instead.  When you do need margarine or butter, choose butter over margarine.  Instead of opting for a spread...
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Nutrition Tip February 12 2011

February 12, 2011
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Cheese Comments: Regular cheese is going to be high-fat (saturated) no matter how you slice it.  As long s you don’t overdo it, it can still be part of a healthy diet.  Part-skim cheeses, like most available mozzarella, are lower in fat and calories than most cheeses.  Some brands, like Kraft, have calcium-fortified cheeses...
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Nutrition Tip January 22 2011

January 22, 2011
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Muffins/Bagels, and other baked favorites Think you’re doing yourself a favor by choosing the muffin instead of the donut (and no, I’m not recommending the donut)?  Many muffins and even bagels pack more calories than a donut (400+ calories).  And, made with refined flours, they pack it right on your butt, hips, and belly....
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Nutrition Tip January 15 2011

January 15, 2011
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Restaurant Foods At home you can probably make a medium-fat burger, with toppings (mustard, ketchup, pickles, etc) and small bun for about 500 calories without being too strict.  So, when you go out, you may think you’re getting this amount of maybe a couple hundred more.  Think again.  Applebee’s Quesadilla Burger, for example, packs...
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Nutrition Tip January 8 2011

January 8, 2011
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Sports Drinks Sports drinks absolutely have their place when you’re training hard.  But, they are only appropriate immediately before, during and after training when you’re tying to shed fat.  At 120 calories per 16 ounces, they pack on some extra calories and are designed to hit your blood stream fast.  If you’re working out...
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Nutrition Tip January 1 2011

January 1, 2011
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Everything You’ve Ever Needed to Know About Calcium: Calcium is a mineral that has gotten a lot of media attention in the last 10 years.  Not only is it important for muscle contraction and strong bones, it plays a role in fat loss and storage. When meal planning, aim to get adequate calcium.  If...
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Nutrition Tip December 25 2010

December 25, 2010
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What can a little water do for you? Boost your Metabolism. It takes about 70 calories to warm your daily 64 ounces of ice water to body temperature.  In one week, that’s ~500 calories burned! Help you lose fat. Fat Breakdown creates byproducts that must be flushed from the system.  Without adequate fluid, your...
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Nutrition Tip December 18 2010

December 18, 2010
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Heavy Cream in hidden places Ever wonder why your favorite restaurant’s mash potatoes taste so good?  Or, why you can’t get your omelet to fluff up like that at home?  Often times, chefs will enhance the taste and texture of ordinary foods with heavy cream.  At calories 100 per 1 ounce (~2 Tbsp), EATER...
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Nutrition Tip December 11 2010

December 11, 2010
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Fruit Juice Remember juice glasses?  The ones your Grandma had in her cupboard and held ~4-6 ounces?  In most kitchens, these are long gone.  When you pour yourself a glass of juice, you’re getting the same calories and grams of carbohydrates (without any of the fiber) you’d find in a piece of fruit, FOR...
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Nutrition Tip November 27 2010

November 27, 2010
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High Sodium Foods I know…when you’re watching what you eat, high-salt foods can rear their ugly head and start screaming for your attention.  And, the more you eat, the more you want.  Are you just low on willpower?  Believe it or not, sodium actually has addictive qualities that make you absolutely want, or even...
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Nutrition Tip November 20 2010

November 20, 2010
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How to read a label to Avoid Transfats Within the “Total Fat” section of a nutrition label, you’ll usually find any amount of saturated fats and transfats.  Although it may be confusing, even when a type of fat is listed as “0,” it may actually be anywhere from 0-0.4 grams (they are allowed to...
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Sugar Alternatives for Energy and Hydration

Question: I am using the homebrew sugar formulations (sometimes added to green tea).  I am also trying to wean myself off 1/2 dose adrenalean “lip tonic delivery system” (biorhythm brand- caffeine, hoodia g, synephrine, yohimbe) capsule for energy.

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out.  Have you tried either of these?  Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.

Sports Drink Homebrew

Please send us your questions for our Expert Sports Nutritionist, Kelli Jennings to “Ask the Sports Nutritionist“. Kelli Jennings is a Registered Dietitian with a passion for healthy eating, wellness, & sports nutrition. For more information go to www.apexnutritionllc.com.

Nutrition Tips