Cinnamon Apple Delight Recipe
MYTH VS. FACT
Myth: Sports drinks are good for me at anytime of the day.
Fact: Sports drinks like Gatorade and PowerAde are designed to provide carbohydrate and electrolytes for exercise lasting 1 hour or longer. If thirsty during the day…rely on water, flavored waters and Crystal Light for hydration.
“The Product Pick” Choosing the right sports drink…
Sports drinks are designed to provide the body with carbohydrate during a workout (for energy) as well as replace the electrolytes (sodium & potassium) that are being sweated out. As an athlete, your goal is to choose a sport drink that is 6-8% carbohydrate during exercise. This carbohydrate amount is optimal for athletic performance/training and gastric emptying. Examples of drinks that fit this profile are Gatorade, PowerAde, Hydrade, etc. Below 6% (Propel, Flavored Waters, Crystal Light) and above 8% carbohydrate (Fruit juices, Kool Aid, sodas) do not provide beneficial levels of carbohydrate during exercise and can cause stomach cramping and/or a decrease in energy levels.
Sports Drink Purpose
*Provide carbohydrate during exercise for energy and maintenance of blood sugar levels ü Provide electrolytes (sodium, potassium, chloride) to aid in hydration
*Provide fluid to prevent or minimize dehydration
When should sports drinks be used?
*Exercise lasting longer than one hour
*Exercise in extremely hot and humid conditions
*Post-exercise as a recovery fluid providing carbohydrate and replenishing fluid lost
*NOT to be used as hydration all day during school and work (drink water when not exercising)
Healthy Bites…Recipe of the Month
Cinnamon Apple Delight…a sweet treat that replenishes carbohydrate after a workout!
Can a tasty dessert be a healthy post-workout snack? YES! The goal of a post-workout snack is to replenish carbohydrate stores used during exercise as well as provide protein to start muscle tear repair.
Let’s breakdown the “Cinnamon Apple Delight” ingredients…Apples are a great source of carbohydrate and fiber in addition to providing tons of vitamins and minerals. Besides apples, yogurt is a great source of calcium and protein. The nutrition community recommends 3 servings of dairy a day, especially for girls and women. Calcium helps with bone growth, development and maintenance. Complex carbohydrates, like whole grain cereal, are also a great source of energy and fiber. Then of course, everyone needs spice in their life! Cinnamon provides great flavor without lots of added sugar!
“Cinnamon Apple Delight” Recipe
• 1 medium apple chopped in cubes or cut in thin slices
• Cover the apple, once cut, with cinnamon & cook in the microwave 2-3 minutes
• Cover apples with one Dannon Light-n-Fit vanilla yogurt & stir
• Sprinkle 2 Tbs. Kashi Go Lean Crunch cereal on top
• Grab a big glass of low-fat milk and enjoy!!!
Nutrition Facts: Calories: 144, Carbohydrate: 30 gm, Fiber: 3 gm, Protein: 5 gm, Fat: less than 1 gram, Cholesterol: 5 mg
Amy Goodson, MS, RD, CSSD, LD is a registered dietitian for Ben Hogan Sports Medicine and serves as the sports dietitian for the Dallas Cowboys, Texas Rangers, FC Soccer Dallas, Jim McClean Golf School, Texas Christian University Athletics, and University of Texas at Arlington Athletics. In addition, she is an adjunct professor and dietetic intern preceptor for Texas Woman’s University, Texas Christian University and the University of Texas at Arlington and is a state media representative for the Texas Academy of Nutrition and Dietetics. . She received her Bachelor of Science degree in speech communications from Texas Christian University and Masters in Exercise and Sports Nutrition from Texas Woman’s University.