Why are they always handing out Coconut Water samples at pre race package pick up events and why would I want to drink it as an athlete? Zico, O.N.E., Vita Coco and Nature Factor are a few brand names. They are heart healthy with 1/2 the calories of a can of soda pop, no fat or cholesterol and a heaping 720 mg of potassium.
|Banana + 8 ounce water||121||31||487||6|
|8 ounces Gatorade||50||14||30||110|
|8 ounces coconut water||43||10||480||70|
Your goal as an athlete in an endurance competition is to consume:
- 60 grams of carbohydrate/hour for events lasting 1-2.5 hours
- 60-90 grams of carbohydrate/hour for events > 2.5 hours
- 7-10 ounces every 10-20 minutes
- Sodium loss varies based on activity. Example: 1-3 grams sodium loss for 60-120 minutes of high intensity, moderate duration activity.
During the race, coconut water is too light on carbohydrate and sodium to meet your energy and sweat needs.
Post race, it is still too light in both carbohydrate, sodium and protein to be used as a recovery drink.
Everyday hydration, coconut milk is pricey but may reduce muscle cramps, help regulate blood pressure and keep fluids topped off if you like the flavor and texture.
Categories: Sports Nutrition