6 DIY sports drink recipes to fuel up before and after a race - Singapore Forums by SGClub.com
Singapore Forums by SGClub.com
Sitemap Contact Us FAQ Singapore Forums by SGClub.com
Home Photos Member List Register Mark Forums Read  
Go Back Home > Lifestyle > Food & Dining > Recipes » 6 DIY sports drink recipes to fuel up before and after a race

Why aren't you a member of SGClub.com yet??

» Join 130,000+ other members in chatting.
» Make lots of new friends here.
» Keep up-to-date with current events.
» Participate in Club outings.
» Download lots of Free Stuff!

Registration just takes 2mins and is absolutely free so join our community today!

I Want to Choose my Own Personal Nickname Now!


Reply
 
LinkBack Thread Tools Display Modes
Old 27th September 2014, 09:40 AM   #1 (permalink)
Experienced SGClubber
ms.siqi is a jewel in the roughms.siqi is a jewel in the rough

 
ms.siqi's Avatar
 
Posts: 17,035
Join Date: Jan 2008
Likes: 112
Liked 153 Times in 144 Posts
Gender:

6 DIY sports drink recipes to fuel up before and after a race

6 DIY sports drink recipes to fuel up before and after a race


From right: Strawberry recovery slush, Java blast drink, Berry coconutty smoothie and Banana chocolate shake.

Wednesday, Sep 10, 2014
Mind Your Body, The Straits Times
By Poon Chian Hui


SINGAPORE - Before you head out for a long run, gym workout or any form of strenuous exercise, it is always wise to prep your body properly.

Not only does this help a person to make the most out of his training session, it also prevents fatigue or a decline in performance midway through the workout, said senior dietitian Pamela Wong from Khoo Teck Puat Hospital's department of nutrition & dietetics.

Besides buying pre-made sports drinks, a fun - and healthy - way to fuel up is to blend your own.

Generally, a pre-event drink should be high in carbohydrates to top up your glycogen stores, said clinical dietitian Jaclyn Reutens of Aptima Nutrition & Sports Consultants.

Glycogen is the main storage form of glucose in the body. Sufficient energy stores are needed for muscles to maintain high levels of physical activity during exercise.

In addition, sports drinks taken before exercise should have little fat to lower any risk of getting an upset stomach, said Ms Reutens.

Do not neglect your nutritional needs after exercise, too.

"Proper nutritional recovery post-exercise can help with the restoration of energy stores and fluids, electrolyte balance and, more importantly, aid the repair and adaptation process," said Ms Wong.

Mr Derrick Ong, director of Eat Right Nutrition Consultancy, said recovery drinks should have plenty of carbohydrates to replenish the glycogen used up during exercise, as well as moderate levels of protein to stimulate muscle recovery.

It should also contain electrolytes such as sodium to replace what was lost through sweat, he added.

The experts share six yummy and fuss-free recipes to try when you go for your next workout.

RECIPES

Before exercise

Blueberry Starter Smoothie (Serves one)

INGREDIENTS


1 large banana
200ml fat-free milk
100g low-fat yogurt
1/2 cup frozen blueberries

METHOD

Blend all the ingredients in a blender. Serve in a tall glass.

NUTRITIONAL INFORMATION (per serving)

Energy: 296 kcal
Protein: 15.7g
Fat: 0.8g
Cholesterol: 8mg
Carbohydrate: 56.5g
Dietary fibre: 4.9g
Sodium: 194mg

Source: Ms Jaclyn Reutens, clinical dietitian at Aptima Nutrition & Sports Consultants

Java Blast Drink (Serves one)

INGREDIENTS


250ml low-fat milk
2 tbs instant coffee powder
1 medium-sized banana
1 tbs low-fat milk powder

METHOD

1. Blend all the ingredients together in a blender. Consume the drink about half an hour before your workout to allow the caffeine to take effect.

2. You may replace the low-fat milk with skimmed milk for lower calories and fat.

3. If you are lactose-intolerant, try making this with high-protein soya milk or almond milk.

NUTRITIONAL INFORMATION (per serving)

Energy: 251 kcal
Protein: 15.2g
Fat: 3.4g
Cholesterol: 17.7mg
Carbohydrate: 38.5g
Dietary fibre: 3.9g
Sodium: 137mg

Source: Ms Pamela Wong, senior dietitian at Khoo Teck Puat Hospital's department of nutrition & dietetics

During and after exercise

Blackcurrant Booster Drink (Serves one)

INGREDIENTS


5 tbs of blackcurrant-flavoured glucose supplement powder, such as Glucolin
2 tsp sugar
1/4 tsp salt
1 litre of water

METHOD

1. Mix the glucose powder, sugar and salt in a large water bottle. Add the water. Stir and shake to mix well.

2. Take the water bottle along with you on your workout for a convenient energy booster.

NUTRITIONAL INFORMATION (per litre)

Energy: 240 kcal
Carbohydrate: 60g
Sodium: 575mg

Source: Mr Derrick Ong, director, Eat Right Nutrition Consultancy

RECIPES

After exercise

Strawberry Recovery Slush (Serves one)

INGREDIENTS


1 cup of frozen strawberries
250ml unsweetened orange juice
100g low-fat vanilla yogurt
1 tbs honey
1/2 cup ice cubes

METHOD

1. Blend all the ingredients in a blender. Serve in a tall glass. Those who are lactose-intolerant can opt for soya milk and soya-based yogurt.

NUTRITIONAL INFORMATION (per serving)

Energy: 234 kcal
Protein: 10.5g
Fat: 0.7g
Cholesterol: 4mg
Carbohydrate: 46.3g
Dietary fibre: 3.9g
Sodium: 108mg

Source: Ms Jaclyn Reutens, clinical dietitian at Aptima Nutrition & Sports Consultants

Berry Coconutty Smoothie (Serves one)

INGREDIENTS


150g silken tofu
100ml coconut juice
2 tbs frozen blueberries
150ml high-protein soya milk
2 tsp honey

METHOD

1. Blend all the ingredients in a blender. Consume within half an hour after finishing your workout to maximise the recovery process.

2. You can also experiment with different berries, such as strawberries or raspberries.

3. To make a thicker drink and raise its protein content, up the amount of tofu used.

NUTRITIONAL INFORMATION (per serving)

Energy: 245 kcal
Protein: 15.5g
Fat: 5.4g
Carbohydrate: 34.3g
Dietary fibre: 2.6g
Sodium: 177mg

Source: Ms Pamela Wong, senior dietitian at Khoo Teck Puat Hospital's department of nutrition & dietetics

Banana Chocolate Shake (Serves one)

INGREDIENTS


1 large banana
4 tsp of a cocoa powder drink, such as Milo
250ml low-fat milk

METHOD

Combine all the ingredients in a blender and blend for about 20 to 30 seconds to achieve a pureed consistency. Consume immediately.

Ice cubes can be added to make it cooler, especially on hot days.

NUTRITIONAL INFORMATION (per serving)

Energy: 308 kcal
Protein: 11g
Fat: 4g
Carbohydrate: 58g
Sodium: 125mg

Source: Mr Derrick Ong, director, Eat Right Nutrition Consultancy*

- See more at: http://yourhealth.asiaone.com/content/6-diy-sports-drink-recipes-fuel-and-after-race#sthash.XLXnvOVo.dpuf

Sponsors:
ms.siqi is offline  
Add to ms.siqi's Reputation Reply With Quote
Old 29th September 2014, 05:24 PM   #2 (permalink)
Experienced SGClubber
*StarDust* has much to be proud of*StarDust* has much to be proud of*StarDust* has much to be proud of*StarDust* has much to be proud of*StarDust* has much to be proud of*StarDust* has much to be proud of

 
*StarDust*'s Avatar
 
Posts: 67,883
Join Date: Oct 2007
Likes: 408
Liked 349 Times in 307 Posts
Gender:

Re: 6 DIY sports drink recipes to fuel up before and after a race

I believe the best recipe would be plain water.

__________________
"Dear children, let us not love with words or tongue but with actions and in truth". - 1 John 3:18
*StarDust* is offline   Add to *StarDust*'s Reputation Reply With Quote
Old 3rd October 2014, 04:38 PM   #3 (permalink)
Experienced SGClubber
ms.siqi is a jewel in the roughms.siqi is a jewel in the rough

 
ms.siqi's Avatar
 
Posts: 17,035
Join Date: Jan 2008
Likes: 112
Liked 153 Times in 144 Posts
Gender:

Re: 6 DIY sports drink recipes to fuel up before and after a race

True, water is best.

ms.siqi is offline   Add to ms.siqi's Reputation Reply With Quote
Old 15th October 2014, 05:24 PM   #4 (permalink)
Addicted SGClubber
jacqn is on a distinguished road

 
jacqn's Avatar
 
Posts: 406
Join Date: Jun 2008
Likes: 6
Liked 7 Times in 7 Posts
Gender:

Re: 6 DIY sports drink recipes to fuel up before and after a race

Yeah water is good for less intense exercise. these drinks are for intense exercise like long distance running or body building. Its good and delicious treat after workout. Thanks for sharing!

jacqn is offline   Add to jacqn's Reputation Reply With Quote
Reply

Thread Tools
Display Modes


Similar Threads
Thread Thread Starter Forum Replies Last Post
Why Coconut Water Could Replace Your Sports Drink *StarDust* Health & Fitness 7 30th August 2014 05:56 PM
Broquet Fuel Charger(uk)--->increase Horse Power & Travel Mileage...save Fuel ! vtec88 Autos & Motorcycles 37 28th August 2011 02:13 PM
Cherry juice could be the new sports drink after scientists found it helps ease pain after running Voodoo Vince Health & Fitness 5 2nd June 2009 01:34 AM
Final race begins on proposals for Singapore Sports Hub mochalicious International & Singapore News 10 21st January 2008 11:33 AM
Share your great Singaporean Cooking Recipes with us at IPTV Recipes IPTVRecipes Food & Dining 0 20th September 2007 11:51 PM

» Sponsors
Watch Free Movies Online
Celebrity Gossip
Food Delivery

» Facebook Fans
» What's Going On?
Title, Username, & Date
Cleaning companies report increase in spring cleaning services
Hybrid Bike or Road Bike?
My experience of dealing with government sabotage(My research-part 2 series)
Deaf driving instructor?
Cutest animal pics
Lower-calorie meals for SAF non-combat servicemen
Man jailed 81 months for handphone subscription scams of over $170,000
Man, 58, jailed 14 months over bogus calls to police hotline
Batches of ACUVUE contact lenses recalled in Singapore
Planet Earth
Bukit Panjang LRT service to start later on Sundays from Nov 12
sales.Apple iPhone X www.BizFests.com 50 Pieces 256GB $42,450
Malaysian arrested for impersonating police officer to cheat woman of $270,000
Growing list of Internet-connected devices vulnerable to Reaper malware threat
Stall at Bishan coffee shop suspended, fined
Kindness and A Gracious Society
Inspirational Songs
Now I Get It: Watch your Wi-Fi
No home yet for turtle, tortoise museum
Eight men to be charged for outrage of modesty
Featured Photos
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by ajadep
· · ·
Member Galleries
20280 photos
13344 comments
by Vikas Dhar
· · ·
Photography
43 photos
5 comments
by aaudreygan
· · ·
Guy Photos
1581 photos
946 comments
by aaudreygan
· · ·
Girl Photos
4352 photos
4216 comments
by a8paris
· · ·
Guy Photos
1581 photos
946 comments

 

All times are GMT +8. The time now is 07:27 PM.


Powered by vBulletin
Copyright ©2000 - 2017, Jelsoft Enterprises Ltd.
Copyright© 2004-2013 SGClub.com. All rights reserved.