Eat To Win
This nutrition tip is courtesy of Sydney Jacobson, registered dietitian at Hy-Vee in Windsor Heights, IA.
Electrolytes for Every Athlete
Drinking water to treat dehydration makes sense, but it doesn't replace the electrolytes that are lost through sweat. Electrolytes are minerals crucial in maintaining the body’s fluid balance.
Sodium, the electrolyte found in highest concentration in our sweat, is essential to help prevent muscle cramping and fatigue. For a healthy athlete with a low sweat rate, 2000-3000 milligrams a day may be adequate, however, when training in extreme heat or higher intensity, sodium losses can be significant. Nutrient dense foods that are high in sodium like cheese, canned tuna, soups, olives, canned beans and whole grain breads are a great choice. These foods are also high in chloride, another important mineral that contributes to muscle function. Potassium plays a important role in hydration and recovery. High mileage athletes may wish to aim for 4,700 milligrams of potassium per day although three times this amount each day is considered safe. Potassium is found in fruits, vegetables, whole grains, nuts, beans, poultry and low-fat dairy products.
Calcium, most often associated with maintaining healthy bones, also supports glycogen metabolism and muscle activity. Get calcium from dark leafy greens like kale and Swiss chard, low-fat yogurt or milk. Magnesium is vital in the process of energy production, transmission of nerve impulses and contraction of muscles. High magnesium foods include nuts, beans, soy, grains and dark leafy greens. Following exercise, replenishing the body with electrolytes can enhance or inhibit the body’s ability to respond and perform. Coconut water is gaining popularity and known as nature’s sport drink. Top off your electrolytes with this refreshing beverage after your next workout!
Serves 5 (1 cup each)
All You Need:
- 5 cups cubed cantaloupe
- 1 cup coconut water
- 2 tbsp Hy-Vee granulated sugar
All You Do:
- Combine cantaloupe, coconut water and sugar in blender. Blend until smooth. If desired, strain before serving over ice.
Nutrition Facts per serving: 80 calories, 0 g fat, 0 g saturated fat, 0 g trans fat, 0 mg cholesterol, 75 mg sodium, 18 g carbohydrates, 2 g fiber, 17 g sugar, 2 g protein.
Sydney Jacobson earned a dietetics degree from Iowa State University and is a member of the Academy of Nutrition and Dietetics. She is also a marathoner with an interest in sport nutrition. Contact her at firstname.lastname@example.org
This information is not intended as medical advice. See a medical professional for individual consultation.
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Frequently Asked Questions
Q: So who will be taking part in the U.S. Championship?
A: Athletes who have qualified for the event by placing in the Top 15 in their age groups at a previous 5150 event. They’re competing for national titles as well as thousands of dollars in prizes.
Attention Hy-Vee Triathlon athletes, Scheels is once again offering a bike shipping and return service for the Hy-Vee Triathlon. Our service includes full assembly and transportation of your bike to the race transition on Saturday, and full return service of your bike to a designated address. We also will be at the transition Saturday for any final tune-ups on your bike. For more information on the bike shipping service, please refer to the Hy-Vee Triathlon website, and the link below:
Scheels Bike Shipping Info