Posts Tagged ‘fueling’

Maple Products for Athletes

Monday, February 20th, 2017

callie and maple products 006It won’t be long before the sap rises and maple syrup season arrives. Here are a few maple themed products from New England that can be used for sports fueling and hydration.

Drink Maple is described as “pure maple water, straight from the tree.” It is from Concord, MA and is marketed as a sports drink. An 8 ounce portion has 25 Calories, 6 grams of carbohydrate, and 40% of the daily manganese requirement. (Manganese does not have any particular known benefit for athletic performance.) This product has a little more body and sweetness than plain water.

Untapped, based in Richmond, VT, offers maple waffles and 1 ounce packets of maple syrup. The waffles are made with organic maple syrup and have 140 Calories and 20 grams of carbohydrate. They are a little drier and crumblier than I expected, but the maple flavor was pleasant. The Slopeside Syrup is billed as “all natural athletic fuel” and has 100 Calories, 26 grams of carbohydrate, and 60% of the daily manganese requirement. These could be used as carb sources during cross-country skiing, running,  cycling, or other activity.

Brown Cow maple whole milk yogurt is distributed by Stonyfield yogurt in Londonderry, NH. It provides 130 Calories, 23 grams carbohydrate, and 5 g protein. It is a “cream top” yogurt with a pleasant mpale flavor. It would make a good recovery snack.

If you are looking for a change from standard sports drinks and gels give one of these a try!

​© 2017 Kathleen Searles, MS, RDN, CSSD, LDN

Fueling Your Soccer Match

Thursday, October 1st, 2015

040Did you know that the average soccer player covers 5-7 miles during a game? This is definitely a sport with high energy expenditure! That means that you should do some planning around food and fluids. Fueling properly and staying hydrated will help you play well through the end of the game.

About 1-4 hours before your game you should have a meal that includes plenty of carbohydrates. Foods like pasta, fruit, cereal, potatoes, rice and vegetables are usually well digested and can top off your glycogen stores. (Glycogen is the fuel that your muscles use. You will really call on your glycogen stores as you get into the later minutes of the game.) You can also help your performance by “pre­-hydrating” – going into the game well hydrated. Drink 12-16 ounces of water a couple of hours pre-game, with another 4-8 ounces about 15 minutes before the start.

During the game you can consistently play hard by keeping up your fluid intake and getting some carbohydrate. Sports drinks can be very helpful here, because they are designed to provide both. (Sports drinks also provide electrolytes, particularly sodium, which your body loses when you sweat.) Try for about 4 ounces (4 gulps) every 15 minutes. If you can’t drink during the game, you will want to be sure to get your fluids during the half time break. If you prefer to drink plain water, try eating something like a few pretzels to give you carbohydrate and some sodium.

Practice your fueling and hydration when you are practicing your skills. That way you can learn what works best for you. Food, fluids, fun…have a great season!

© 2015 Kathleen Searles, MS, RDN, CSSD, LDN