Hey there runners! I hope everyone is having a fantastic week so far. I am taking a little break this week from running to rehab a tight low back and hips, but that doesn’t mean I’m slacking off in my running nutrition. ;) This week I’m going to bring some beverages to the table.
While there are many different forms of liquid calories, I’m going to stick with ones that may contain some benefits for us runners. I don’t think anyone is under the impression that sweetened carbonated beverages are healthy, so no point wasting space talking about anything that really brings very little value from a nutritional perspective. And while we all know water should take top priority for our hydration needs, there are some other beverages that can be rotated out of a healthy athletes plan.
Pros: If you have followed my personal blog, you have probably seen me post a few smoothie concoctions. They can be a great way to get in extra servings of fruits and vegetables, especially as a way to bump up your leafy green count. As opposed to juices, smoothies actually do retain all of the fiber of the produce that you put into the blender. You can also add in some good quality protein powder or other supplements like flax or chia seeds, matcha, or amla powder if you struggle with deficiencies. Smoothies are a great way to boost calories if you really load them up for those runners who have a hard time meeting caloric needs through eating, and they can especially make a great post-run option to really absorb nutrients and refuel quickly after a hard effort.
Cons: Like any liquid calories, smoothies may pose a problem if you are trying to lose some body fat as it is very easy to underestimate how many calories you are consuming. Liquid calories also do not require any chewing and are absorbed fast by the body, so you may not feel as satisfied after a smoothie as you would be after eating the same food whole and then you end up eating more calories to make up for it. On the other end of the spectrum, sometimes people substitute shakes for real meals and then don’t consume enough whole foods throughout the day. Though much of the fiber is retained, it is still broken down enough that it may not function as well as food that you chew as far as benefits to the digestive tract. The smoothies that you get from stores or shops can also be loaded with sugar or other unwanted ingredients. Even when you make them at home you want to shoot for a good ratio of fruits to vegetables and avoid any added sweeteners.
Tips: Make your smoothies at home if you decide to include them as part of your daily intake. Try to work up to at least a 50/50 ratio of fruits to leafy greens and other vegetables. Frozen bananas and berries are always great fruit add-ins to give nutrients to aid in recovery and a sweet natural flavor. Adding things like beets, celery, herbs, and plain pureed pumpkin or squash are a great way to load up on extra veggies without impacting the flavor of the smoothie. Also watch your portions and adjust depending upon your needs. If you are looking to gain weight or just boost your caloric intake, add in extra healthy fats like avocado, yogurt or even silken tofu.
Pros: If you opt for fresh-pressed juice with no extra ingredients, juice can be a great option before, during or after a long run to get in things like carbohydrates, vitamins and minerals to support your performance and recovery. Since fiber can bother some people before a race or long run, juice can help get in those same calories as a piece of fruit or smoothie but without the fiber to bother your stomach. I like beet juice before a race since it can help with dilation of blood vessels to better utilize oxygen and may give you a slight enhancement in your aerobic performance. Going for green juices can also help boost your intake of nutrients and give you a more concentrated burst of antioxidants. Like smoothies, for those athletes who have a hard time consuming enough calories to fuel your intense workouts, juices can help fill up some of those extra fueling needs.
Cons: The fiber is completely extracted from juice, so you get none of its benefits and the sugars are extra concentrated meaning those calories have a high absorption rate. It can be really easy to drink way more calories than you intend, especially if the juices you choose are high in sugars (even if it is sugar just from fruit—remember the benefits of fruits come more from the whole package, not just one isolated nutrient). High quality juices can also be expensive, so a busted budget may not be worth the benefits to drink them frequently. Making juice at home can also be a bit pricey as you need a good bit of fruit and vegetables to be able to extract even a single cup of juice.
Tips: If you are going to drink juices, make sure to only consume varieties that are 100% fruit and vegetable-based. Organic and fresh produce is ideal to make sure you are consuming the highest quality and not the highest quantity of pesticides. If you like the flavor but don’t need the extra calories, try mixing with filtered water or club soda to dilute.
Pros: Sports drinks can definitely be a great option if you are running for long distances and/or out in the heat and humidity. They were designed to have the right combination of carbohydrates and electrolytes to restore what your body loses through sweat while also hydrating you. The formulation is also such that they tend to be easy to digest and absorb quickly, so they can be a good option in the middle of a workout or right after. There are tons of different varieties available, so they can found just about anywhere in a multitude of flavors. Some options even just have the electrolytes (like sodium and potassium) without the carbohydrates if you feel you don’t need the caloric element.
Cons: Many of the options are highly processed, so in addition to the positive components you may also be consuming things like artificial dyes, sweeteners or other preservatives. If you are not accustomed to consuming them they can actually cause gastrointestinal distress (I’ve experienced that personally during a half marathon—not pleasant). If you are not engaged in strenuous or long duration activity, you may not actually need to drink anything more than water so they may not be as beneficial as you think if you are just going for a quick 30-minute run.
Tips: There are more natural alternatives like coconut water which contains a good portion of potassium, magnesium, manganese and a bit of sodium to supply hydration and replenish electrolytes. You can also make your own concoction at home using ingredients straight from your kitchen if you would prefer to have more control over the percentages and quality of ingredients.
I know some of you may have expected a section on beer, but I’ll save that for another day. ;) How do you runners feel about liquid calories? Are juices, smoothies, or other sport drinks part of your running nutrition arsenal?
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Interesting and informative read. Thanks for sharing!
Glad you enjoyed it! Thanks for checking it out. :)
I know you probably think this article is old, but I have a tendency to miss out on stuff and get there too late but I just had to say, this post was so useful and informative! I’m not a runner but as a dietitian I get asked quite a few questions related to sports nutrition and I don’t know enough about it to answer then all but your post is really helpful, so I’ll know what to say about liquid nutrition next time! Thank you :-)
Ahh, I just saw this! Sorry I missed it when you posted, but I'm so glad you found it beneficial! Thank you for stopping by and commenting. :)
Oh no worries, it really was such a good, insightful read, so thank YOU! :-)