Crockpot Bolognese

The crockpot is perfect for Bolognese sauce which is made by slow cooking lean ground beef, pancetta, onions, tomatoes and wine. This recipe by Skinnytaste is an excellent way to enjoy your pasta, so dig in! Serve with a boiled pasta of your choice or cooked spaghetti squash.

Crockpot Bolognese 

Ingredients

• 4 ounces pancetta, chopped (or center cut bacon)
• 1 tablespoon butter (or olive oil)
• 1 large white onion, minced
• 2 celery stalks (about 3/4 cup), minced
• 2 medium carrots (about 3/4 cup), minced
• 2 pounds 95% lean ground beef
• 1/4 cup white wine
• 2 (28 ounce) cans crushed tomatoes
• 3 bay leaves
• Salt and fresh pepper
• 1/4 cup chopped fresh parsley
• 1/2 cup half & half cream

Directions

In a large deep saute pan, sauté pancetta on low heat until the fat melts, about 4-5 minutes. Add butter, onions, celery and carrots and cook on medium-low heat until soft, about 5 minutes.

Increase flame to medium-high; add meat, season with salt and pepper and sauté until browned. Drain the fat then add wine; cook until it reduces down, about 3-4 minutes.

Add to crock pot. Add tomatoes, bay leaves, salt and pepper; cover and set slow cooker to LOW 6 hours.

After the 6 hours, adjust salt and pepper to taste, add half & half and parsley; stir and serve over your favorite pasta or spaghetti squash.

Nutrition Information

Serves: 20 |  Serving Size: 1/2 cup sauce

Per serving: Calories: 143; Total Fat: 7g; Saturated Fat: 3g; Monounsaturated Fat: 3g; Cholesterol: 48mg; Sodium: 145mg; Carbohydrate: 5g; Dietary Fiber: 1g; Sugar: 3g; Protein: 15g

Nutrition Bonus: Potassium: 452mg; Iron: 10%; Vitamin A: 30%; Vitamin C: 20%; Calcium: 2% 

Gina Homolka is the founder of Skinnytaste.com, the award-winning blog that’s been featured on Fitness, Better Homes and Gardens, Glamour.com, and FineCooking.com, among other media outlets. She lives on Long Island with her husband and their two children. Look for Gina’s new cookbook, The Skinnytaste Cookbook: Light on Calories, Big on Flavor on sale September 30, 2014.

Photo courtesy of Penny De Los Santos. Original recipe published in The Skinnytaste Cookbook.

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Is ‘Gluten-Free’ Good for Weight Loss?

It’s difficult to go a day without seeing a gluten-free product on store shelves or hearing the words “gluten-free” in passing. In 2014, the research company Nielsen asked consumers how a “gluten-free” attribute affected their food purchasing decisions. About 21% of respondents rated gluten-free as a very important factor, and 23% of them were very willing to pay a premium for gluten-free products. How did gluten-free become so trendy, and is it scientifically proven to help with weight loss? Let’s investigate!

What is gluten?
Gluten is a mixture of proteins (primarily, glutenin and gliadin) found in wheat, barley, rye and all their species and hybrids (such as triticale). When mixed with water, gluten creates a sticky, gluelike network that makes dough elastic, helps bread rise — and creates that satisfyingly squishy, chewy texture found in baked goods.

A Brief History of Gluten, and the Rise of Gluten-Free
We’ve been regularly consuming gluten since we started cultivating grains around 10,000 years ago, give or take.

In 1992, the USDA created the original American Food Guide Pyramid. It valued grains as one of the most important food groups, recommending at least 6–11 servings per day. Naturally, this led to an increased prevalence of grains in the American diet, and coincidentally, an increased prevalence in celiac disease cases.

Dr. Joseph Murray, a gastroenterologist and celiac disease expert at the Mayo Clinic, hypothesized that this increase in celiac cases may be due to two factors: the evolution of modern wheat and hygiene. Today’s wheat has been extensively hybridized, and we still have no idea how these changes may affect our immune systems. In terms of hygiene, our increasingly clean environments eliminate challenges (e.g, infectious agents, bacteria and parasites) that strengthen developing immune systems of infants and children, increasing their vulnerability to immune disorders and allergic diseases.

Wheat is the most widely consumed grain in America and one of the top five food commodities in the world. By 2020, the US gluten-free market is forecasted to be valued at $23.9 billion. With such a profitable market, it’s no wonder more and more gluten-free options are becoming available.

Who should be concerned about gluten?
For someone who has celiac disease (only 1% of the U.S. population) or is gluten-intolerant, a gluten-free diet is necessary because gluten does not break down properly. These undigested proteins cause musculoskeletal, reproductive, neurological, digestive and dermatological symptoms, including fatigue, headache, gas, bloating, constipation and diarrhea, according to the Celiac Disease Foundation.

Does science really say that gluten-free diets are effective for weight loss?
With top celebrities touting the benefits of glutenless diets and new gluten-free products popping onto shelves left and right, it’s easy to associate gluten-free with weight loss. But, despite what media outlets let on, there is no research to support that a gluten-free diet is effective for weight loss or necessary if you do not have celiac disease or gluten intolerance, according to the Journal of the Academy of Nutrition and Dietetics.

In fact, going on a gluten-free diet may be detrimental to your health and lead to nutrient deficiencies — specifically the nutrients that whole-wheat flours contain and refined flours are commonly fortified with, including: iron, folate, thiamin, niacin, calcium, riboflavin and fiber. This may be because gluten-free diets are typically lower in whole grains — which is not very favorable for weight-loss goals, as a higher whole-grain intake is correlated with a lower body mass index. On top of that, gluten-free products are typically higher in fat and calories and lower in fiber than their gluten-containing counterparts, which may lead to weight gain, elevated lipid levels and constipation.

In a study of 371 celiac patients, 82% of initially overweight patients gained weight after two years on a gluten-free diet. After reviewing clinical records of 149 children with celiac disease who followed a gluten-free diet for at least 12 months, one study found that the percentage of overweight children almost doubled, from 11% to 21%. Although these studies show weight gain on a gluten-free diet, why do some still believe in it?

5 Reasons Why People May Lose Weight When They Go Gluten-Free

1. They eat less because a gluten-free diet is restrictive.
2. Many carbohydrate-rich foods like bread, cereal and pasta are eliminated.
3. Many high-calorie junk foods like cakes, muffins and cookies are eliminated.
4. Many healthy foods are naturally gluten-free, including beans, meat, nuts, dairy, fruits and veggies.
5. They eat less or eat more produce because gluten-free packaged goods are pricier than their normal counterparts.

That being said, more randomized, controlled trials are needed to clarify the relationship between weight loss and individuals who adhere to a gluten-free diet that is not medically prescribed.

Key Takeaways:

1. Avoiding gluten is unnecessary for the vast majority (i.e., 99%) of us.
2. A gluten-free label does not automatically equate to “healthy.”
3. Don’t write off whole grains out of fear of gluten — higher whole-grain intake is linked to lower BMI, and whole grains provide an array of beneficial nutrients from fiber to antioxidants.
4. Gluten-free or not, weight loss comes from a well-balanced diet and regular exercise.
5. If you are following a gluten-free diet, be particularly mindful about your food intake. Consult a registered dietitian to ensure that your nutrient needs are met.

If you’ve been recently diagnosed with celiac disease or gluten intolerance, don’t miss out on five things you need to know about going gluten-free. While you’re at it, familiarize yourself with the new(ish) gluten-free labeling law, and check out some healthy gluten-free recipes from our blog!

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The Workout You Need To Do If You’re Trying To Lose Weight

If you’re trying to lose weight, you probably already know that you need to burn more calories than you take in to meet your goals. Likely that thought conjures images of sweaty cardio classes and breathless outdoor training movie montages. But while it’s definitely true that cardio workouts can help you get the calorie deficit you need (in addition to sticking to a clean, healthy diet), strength training is what’s really going to give your weight-loss goals that extra boost.

Here’s the thing, while strength training may not give you the instant heart-pounding, sweat-dripping satisfaction of, say, Zumba or an indoor cycling class, in the long run, building lean muscle definitely works in favor of your weight-loss goals. The short version? Having more muscle means your body burns more calories at rest. The long version? Read on.

Strength training helps build lean muscle.
“Aerobic exercise is actually the most effective in losing weight, however, it’s not the best at burning fat and increasing lean mass (muscle),” says Noam Tamir, C.S.C.S., founder of TS Fitness. When you’re losing weight strictly through cardio, it’s normal to lose muscle and fat. And if resistance training isn’t a part of your plan to counteract this, you could actually be slowing down your metabolism by losing lean muscle mass, rather than revving it up (which can lead to weight-loss plateaus).

Strength training is better at much building muscle than a cardio-only routine, explains Michaela Devries-Aboud, Ph.D., an exercise physiologist at McMaster University. “When you lift weights, you overload the muscle and it works to adapt to be able to lift more weight. The way the muscle adapts is by increasing something called myofibrillar size (the contractile units of the muscle),” she explains. Resistance training stimulates this growth, which leads to an increase in muscle mass over time. “And while aerobic exercise can also [stimulate this process], this increase is not as great as it is with resistance exercise.”

More muscle = a higher BMR (base metabolic rate).
Having more lean muscle means your body will burn more calories at rest. Having more muscle increases your everyday base metabolic rate, or BMR (AKA, how many calories your body would burn just to keep itself running if you did nothing but binge on Netflix all day). “Muscle mass is a more metabolically expensive tissue,” explains Devries-Aboud. “The metabolic demand of a pound of muscle is greater than it is for a pound of fat, so just sitting around, the amount of energy needed to maintain a pound of muscle per day is greater than that of a pound of fat. The more muscle you have the more calories you burn throughout the day.”

“Muscle is constantly being broken down, recreated, and synthesized, and all these processes require energy. The more muscle you have, the more energy it takes for this process,” adds Tamir. So by building more muscle, you’re stoking the fires of your metabolism. By increasing your BMR and burning more calories at rest, you’re also increasing your calorie deficit, which is necessary for weight loss. (Head over here to get all of the formulas and information you need to figure out how many calories you should eat for weight loss.)

And don’t freak out if you don’t see huge results on the scale: “Go by how your clothes fit, because muscle is more compact than fat,” suggests Devries-Aboud. If you’re not losing as much weight as you think you should be, you’re probably building muscle as you’re losing fat, and that’s a good thing! (And no, you won’t get bulky.)

“That new muscle has a huge influence on decreasing body fat,” explains Holly Perkins, B.S., C.S.C.S. “The net result is that you are tighter and leaner, regardless of what the scale says.”

You’ll still burn calories during a strength workout.
Even though cardio gets a lot of the credit when it comes to calorie-torching workouts, you can still get a great burn during a strength-training session by adding in some heart-pumping elements. There are several things you can do maximize your burn, says Perkins: Move faster between exercises, don’t rest between sets, move quickly during each set, increase your reps, and choose heavier weights (but don’t go so heavy that you risk injury, of course). Or, “add a five-minute cardio burst in-between strength moves: Hop on the treadmill and jog or sprint for five minutes,” says Perkins.

“These methods work mostly because they increase your heart rate during the workout,” she explains. “An increase in heart rate means a greater need for fuel, and a greater need for fuel means that your body will demand more calories. Also, as a result of an intense workout, your excess post-exercise oxygen consumption, or EPOC, will [go up and] result in more calories being burned after the workout. Think of EPOC as a temporary boost to your metabolism.” This is known as the afterburn effect.

Here’s how to add strength training into your weight-loss plan.
At the end of the day, you still have to burn more calories than you take in to lose weight, and even though building muscle can help keep that up long-term, it’s still important to chip away at calories on a day-to-day basis. “Having a challenging cardiovascular routine helps in your caloric deficit,” says Tamir.

Moral of the story: Do both strength training and cardio, says Tamir. It’s important to include both types of training in a successful weight-loss plan. In general, Tamir recommends strength training three to four times a week for 45 to 60 minutes. “Strength training also gives you the ability to endure more during your aerobic training,” notes Tamir. “The stronger you are, the less effort it takes for you to complete aerobic exercise.”

This means you can increase your performance in cardio-based activities: “For example, having strong glutes for running helps you go faster for longer, which burns more calories. And doing exercises to strengthen your core can help you maintain form for biking, which can also help you burn more calories,” says Tamir.

So no need to ditch the dance cardio or treadmill workout—just throw some weights into your routine a few times a week, too.

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Garlicky Broccoli “Zoodles” with Bacon

An unbelievably simple dish with garlic, olive oil and broccoli, this recipe by Inspiralized showcases the extreme versatility of the spiralizer and what it empowers you to make out of everyday vegetables. Bacon makes this dish all the more mouthwatering and flavorful — without blowing your daily total fat budget.

Garlicky Broccoli “Zoodles” with Bacon

Ingredients

• 3 large broccoli crowns with stems
• 6 slices bacon
• 2 tablespoons olive oil
• 1/4 teaspoon crushed red pepper
• Salt and pepper to taste
• 5 cloves garlic, thinly sliced
• 1 lemon, zested and juiced
• 3 tablespoons grated Parmesan cheese

Directions

Slice off the broccoli florets, taking as little stem as possible, and set aside. Then spiralize the stems into linguine.

Fill a large saucepan halfway with salted water, and bring to a boil over high heat. Add the broccoli florets and noodles. Cook for 2–3 minutes or until easily pierced with a fork. Drain and pat dry.

Place a large skillet over medium heat, and coat with cooking spray. When water flicked onto the skillet sizzles, add the bacon slices in an even layer, working in batches if needed. Cook for 3 minutes per side, or until browned and crisped to your liking. Set aside to drain on a plate lined with paper towels.

Wipe out the skillet, return it to medium heat, and add the olive oil. When the oil is shimmering, add the broccoli florets, broccoli noodles and crushed red pepper; season with salt and pepper. Cover and cook for 2 minutes, uncovering occasionally to toss. Add the garlic, half the lemon zest and the juice. Cover and cook for another 5 minutes, or until the broccoli is lightly browned.

Remove the pan from the heat, and stir in the cheese. Toss to combine and serve warm.

Nutrition Information

Serves: 4 |  Serving Size: 1 cup

Per serving: Calories: 194; Total Fat: 13g; Saturated Fat: 3g; Monounsaturated Fat: 5g; Cholesterol: 14mg; Sodium: 234mg; Carbohydrate: 13g; Dietary Fiber: 4g; Sugar: 3g; Protein: 10g

Nutrition Bonus: Potassium: 562mg; Iron: 5%; Vitamin A: 18%; Vitamin C: 230%; Calcium: 11% 

Ali Maffucci is the founder of Inspiralized.com, the only blog dedicated to cooking creatively and nutritiously with a spiralizer. She is the author of the New York Times bestselling cookbook Inspiralized. Hew new cookbook, Inspiralize Everything: An Apples-to-Zucchini Encyclopedia of Spiralizing, will be published by Clarkson Potter this August.

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5 “More Bang for Your Buck” Exercises

Got limited time to maximize your workout? Check out these 5 “bang-for-your-buck” exercises that work multiple muscle groups in one move, with bonus points and options to make the exercises more intense by adding a cardio and power element. Work at your own pace, and only add the options if you want to get your heart rate pumping!

Start with a warmup of squats, reverse lunges, inchworms and arm swings and circles.

Begin with 5–8 reps of each exercise, and complete two sets of each exercise. Work your way up to 12–15 reps of each exercise, completing two sets.

• Squat to Press + Jump Squat
• Plank Row with Pushup + Mountain Climber
• Lateral Lunge with Bicep Curl + Speed Skater
• Super-Push (Superman Pushup) + Fireman Roll
• Hip Thrust + Standing Hop or Burpee

As with any exercise program, consult with your doctor. Make sure to take each exercise at your own pace, and only add on the options if you want to add a cardio and power element to your workout.

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13 Easy Egg Recipes for Busy Mornings

Are you an egg lover? Eggs are a nutrient-dense, complete protein that are a great addition to any morning meal. Check out the 5 reasons why we love eggs, and then whip up these delicious recipes. Whether you’ve got plenty of time on your hands or you’re a jet-settin’ busy bee, our collection of 13 egg recipes will make you one egg-static eater!

MAKE AHEAD

1. Mini Whole Wheat Egg Sandwich | 24 Carrot Life
Try this mini whole wheat egg sandwich that you can make ahead of time and reheat for a quick breakfast. Cheesy egg and ham patties sandwiched between a flaky whole wheat green onion biscuit will surely make you smile. You can also add tomato, spinach, avocado or any of your favorite veggies to the mix. Recipe makes 12 servings at 1 egg patty and 1 whole-wheat biscuit each.

Nutrition (per serving): Calories: 178; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 2g; Cholesterol: 90mg; Sodium: 735mg; Carbohydrate: 16g; Dietary Fiber: 3g; Sugar: 0g; Protein: 8g

2. Slow Cooker Bacon, Egg & Hash Brown Casserole | Elle Penner, MyFitnessPal Registered Dietitian 
This slow cooker breakfast casserole features fluffy eggs and hash brown potatoes studded with pieces of thick-cut bacon topped with cheddar cheese. An added bonus? You can just as easily eat leftovers for lunch and dinner as you would for breakfast. Recipe makes 8 servings at approximately 1 cup each. 

Nutrition (per serving): Calories: 342; Total Fat: 22g; Saturated Fat: 10g; Monounsaturated Fat: 8g; Cholesterol: 357mg; Sodium: 648mg; Carbohydrate: 14g; Dietary Fiber: 2g; Sugar: 2g; Protein 21g

3. Broccoli & Cheese Egg Muffin | Budget Girl
Broccoli and cheese egg muffins are an easy, healthy breakfast food. They’re great to make ahead of time and put in the freezer. During the week, take one out of the freezer then warm in the microwave or toaster oven for a great grab-and-go breakfast. These small, cheesy egg muffins are only about 73 calories a piece so you’ll certainly need to eat more than one (or add other breakfast foods into the mix)—not a bad problem to have! Recipe makes 12 servings at 1 small egg muffin each.

Nutrition (per serving): Calories: 73; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 75mg; Sodium: 143mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugar: 1g; Protein: 6g

4. Stuffed Bell Pepper Eggs | Steps 2 Nutrition
A handful of simple ingredients like eggs, salsa, spinach and onion are served nestled in a red bell pepper shell then baked to delicious perfection. This meal idea is high in protein and low in carbs, but you can always enjoy it with a piece of fruit. Recipe makes 1 serving at 1 stuffed bell pepper. Nutrition info is for 2 whole eggs (yolk + white) and 2 egg whites, but you can modify it any way you want.

Nutrition (per serving): Calories: 226; Total Fat: 10g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 370mg; Sodium: 509mg; Carbohydrate: 10g; Dietary Fiber: 4g; Sugar: 6g; Protein:22g

5. BLT Egg Bagel Sandwiches | Tina’s Chic Corner
The traditional BLT (bacon-lettuce-tomato) sandwich is remade with a breakfast twist in this recipe for BLT egg bagel sandwiches. Crispy bagels are topped with center-cut bacon, fried egg, cheese, sweet tomatoes and lettuce. Recipe makes 2 servings at 1 bagel sandwich each. Want to cut down on carbs? Make this an open-faced sandwich and use only 1/2 bagel per serving. To trim saturated fat, we suggest using center-cut bacon (nutrition info reflects this) or even Canadian bacon.

Nutrition (per serving): Calories: 397; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 3g; Cholesterol: 236mg; Sodium: 622mg; Carbohydrate: 42g; Dietary Fiber: 2g; Sugar: 5g; Protein: 20g

6. Homemade Breakfast Hot Pockets | Running to the Kitchen
If you’ve got a hankering for hot pockets, you can now make your own. This recipe uses store-bought pizza dough and combines it with eggs, sweet bell peppers, chicken sausage and onion to make cozy breakfast hot pockets. They’re perfect for a healthy breakfast on the go and are way better for you than the store-bought variety.

Nutrition (per serving): Calories: 229; Total Fat: 6g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 458mg; Carbohydrate: 33g; Dietary Fiber: 2g; Sugar: 2g; Protein: 11g

 

TWENTY MINUTES TO SPARE

7. Easy Baked Egg & Ham Tortilla | Maebells
Quick, easy and full of protein! You’ve just been introduced to one of our new favorite go-to breakfasts. These baked egg-and-ham tortillas are ready in just 15 minutes—including prep. Get creative and adapt the recipe to use what you have on hand. Recipe makes 2 servings at 1 egg-and-ham tortilla each.

Nutrition (per serving): Calories: 271; Total Fat: 10g; Saturated Fat: 4g; Monounsaturated Fat: 3g; Cholesterol: 245mg; Sodium: 621mg; Total Carbohydrate: 25g; Dietary Fiber: 3g; Sugars: 3g; Protein: 22g

8. Poached Egg + Crispy Prosciutto Avocado Toast | Elle Penner, MyFitnessPal Registered Dietitian 
It’s easy to experience a sugar crash after breakfast. The coffee, banana, bagel and other quick fixes we grab in the morning can leave us feeling tired instead of energized. Think about where else can you squeeze in the fat and protein that adds balance to your morning meal. Here’s a sugar-proof idea: poached egg and crispy prosciutto avocado toast. It takes a little prep work but only 7 minutes to put together. With zero grams of added sugar, you’ll be out the door, feeling better after a balanced breakfast.

Nutrition (per serving):Calories: 273; Total Fat: 6 g; Saturated Fat: 3 g; Monounsaturated Fat: 2 g; Cholesterol: 195 mg; Sodium: 661 mg; Total Carbohydrate: 22 g; Dietary Fiber: 5 g; Sugars: 4 g; Protein: 15 g

9. Spinach and Cheese Omelet | Calories In, Calories Out Cookbook
Got a hankering for some perfectly cooked omelets? Check out this recipe featuring a simple spinach and cheese omelet. Omelets are a versatile breakfast food so sub in your favorite veggies if spinach isn’t your cup of tea. Recipe makes 1 serving at 1 omelet each.

Nutrition (per serving): Calories: 190; Total Fat: 13g; Saturated Fat: 5g; Monounsaturated Fat: 4g; Cholesterol: 432mg; Sodium: 319mg; Carbohydrate: 2g; Dietary Fiber: 1g; Sugar: 1g; Protein 15g

10. Open-Faced Broiled Egg, Spinach and Tomato Sandwich | Lose Weight the Low-Carb Way
This open-faced sandwich has nothing to hide! Once you crunch into the toasty English muffin, spinach, tomatoes, egg and lightly browned mayo, you’ll be well on your way to a balanced breakfast. The best part is you’ll get to share the other half of your English muffin with someone else. Sharing is caring! Recipe makes 1 serving at 1 sandwich each.

Nutrition (per serving): Calories: 201; Total Fat: 11g; Saturated Fat: 2g; Monounsaturated Fat: 1g; Cholesterol: 195mg; Sodium: 423mg; Total Carbohydrate: 17g; Dietary Fiber: 3g; Sugars: 3g; Protein: 10g

11. Egg and Hummus Breakfast Wrap | Eating Bird Food
This quick and healthy breakfast recipe features an egg and veggie scramble wrapped in a whole-grain tortilla. Hummus, feta and sun-dried tomato make this a Mediterranean-inspired breakfast wrap. Recipe makes 1 serving at 1 wrap each.

Nutrition (per serving): Calories: 300; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 0g; Cholesterol: 193mg; Sodium: 574mg; Carbohydrate: 27g; Dietary Fiber: 6g; Sugar: 5g; Protein 21g

12. Kale & Egg Scramble | Kalyn’s Kitchen
Kale and eggs are a winning combination, especially in this recipe for kale and egg scramble. This yummy take on breakfast boosts your daily dose of vitamins A and C in addition to supplying you with satisfying protein and fat. Recipe makes 6 servings.

Nutrition (per serving): Calories: 212; Total Fat: 13g; Saturated Fat: 4g; Monounsaturated Fat: 5g; Cholesterol: 441mg; Sodium: 592mg; Carbohydrate: 4g; Dietary Fiber:1 g; Sugar: 1g; Protein: 20g

13. Fluffy Scrambled Egg with Avocado Feta | The Iron You
Easy, fluffy scrambled eggs are buffed up with creamy avocado and feta in this delicious recipe. Just add your favorite seasoning or herbs, sprinkle with salt and pepper, then serve with your favorite side of veggies. Recipe makes 2 servings.

Nutrition (per serving): Calories: 353; Total Fat: 30g; Saturated Fat: 9g; Monounsaturated Fat: 6g; Cholesterol: 447mg; Sodium: 535mg; Carbohydrate: 7g; Dietary Fiber: 5g; Sugar: 1g; Protein: 15g

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The Anatomy of a Sports Drink

As you chug down your favorite sports drink after a long workout to rehydrate, have you ever wondered what exactly is in that bottle? To understand the effects of a sports drink on your body, take a look at the main components and what each one does to help your performance.

Water (92–94%)
This may seem intuitive, but good ol’ water is the key to rehydration! The goal is to drink enough fluid to replenish what was lost during activity, and the main component of sports drinks—water—allows for this.

Carbohydrates (6–8%)
At high intensities and for long-duration exercise, carbohydrates (sugars) are the primary fuel source for your muscles and brain. After exercising for longer than an hour, blood sugar and glycogen (your muscles’ energy reserves) levels begin to deplete. Because the body has limited carbohydrate stores, this is where a sports drink can come in handy.

Current guidelines from the Academy of Nutrition and Dietetics recommend that sports drinks contain a 6–8% carbohydrate concentration because this level is isotonic with blood (meaning they contain similar amounts of salt and sugar as blood), allowing the body to absorb the fluids faster.

If you want to reduce your sugar intake, there are numerous low-calorie, low-sugar and even sugar-free sports drink options on the market that do a great job at rehydrating, especially for shorter and lower intensity workouts. Since these options contain significantly less sugar than their higher-calorie counterparts, low-calorie or reduced-sugar sports drinks are less ideal for fueling muscles before, during and after particularly tough or long workouts.

Unlike a banana, which contains only two forms of sugar (fructose and glucose), sports drinks are designed to contain a mix of carbohydrates so that the sugar transporters in your gut do not become overwhelmed. Research has suggested that a blend of sugars, like glucose, sucrose, dextrose or fructose, allows your body to optimally absorb all sugars, meaning more carbohydrates get to your muscles as fuel.

While carbs can enhance performance, too many carbs during exercise overwhelm the gut and upset the digestive system. Most endurance athletes perform best when they eat about 30–60 grams of carbohydrates per hour. Keep in mind that carbohydrate replenishment during exercise is most important when exercise lasts longer than an hour.

Electrolytes (Less than 1%)
Sodium: The superstar of all electrolytes, as it’s lost in the greatest amount in sweat. Loss of sodium creates poor fluid balance and may lead to muscle cramps and, while rare, hyponatremia (i.e., blood sodium levels that are way lower than normal). While sodium has received much criticism in the Western diet, athletes often have higher sodium needs than the general population. The presence of sodium in a sports drink can enhance and maintain thirst, prompting more liquid consumption and hydration, which improves performance. For prolonged intense exercise, the presence of sodium will offset sodium lost in sweat and help the body maintain optimal blood volume. Sodium replenishment isn’t usually necessary for activities lasting less than an hour, unless you’re exercising in hot and humid environments or at high intensities.

Potassium: This important electrolyte plays a critical role in muscle contraction and regulating blood pressure. In conjunction with sodium, it can aid in preventing muscle cramps—a crucial aspect to performing your very best. While potassium losses are not as high as sodium losses in sweat, it is still important to replenish your potassium levels to maintain the proper electrolyte balance.

Magnesium and Calcium: These two electrolytes work in conjunction to aid muscle contractions—calcium allows for the contractions while magnesium allows your muscles to relax. The combination of these two electrolytes is crucial for optimal muscle function.

Additional Minerals
Some sports drinks also incorporate minerals, such as sodium bicarbonate. Sodium bicarbonate serves to buffer the lactic acid buildup (frequently felt as “muscle burn”) from performance, thus making the blood less acidic. This can delay the onset of fatigue and enhance endurance capacity.

3 Tips for Sipping Sports Drinks
Proper hydration is necessary before, during and after an intense workout. While plain water is an effective way of hydrating your body before activity, a sports drink can provide you with a needed energy and performance boost during a longer workout.

1. Two hours before a workout, drink 16 ounces of water. If planning on working out at a high intensity for a long duration, you may benefit from sports drinks or a high-electrolyte drink before training.

2. Aim to drink 4–6 ounces of water or a sports drink every 15–20 minutes. This will help you maintain good hydration. After prolonged activity, sports drinks quickly replenish levels of electrolytes lost to sweat, as well as help restore proper fluid balance.

3. For tough workouts lasting more than 1 hour, consider drinking 16 fluid ounces of a sports drink for every pound lost through sweat. Consuming sports drinks immediately following activity can be advantageous as compared to plain water if your electrolyte levels have been significantly depleted during the training session. With all the fluid-replacement options on the market, experiment with which drinks hydrate you the best for your workouts.

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