EATING WELL

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Make-at-Home Sports Drinks

Aguas frescas are typically light, nonalcoholic drinks made from blending fruit with some sugar and water. While they seem refreshing and delicious in the summer or after a long run, they aren’t the perfect drink for rehydration. However, add some sodium, and they become an essential rehydration beverage.

More importantly they can be tailoredcan to specific workouts and individual needs! The type of fruit you use in your aguas frescas may depend on your exercise goals. The intensity of your exercise, your need for quick recovery, and whether your activity requires high intensity and long duration also play a role in what you should add to your aguas fresca.

Fruit Suggestions

Watermelon contains a compound called citrulline, which may have the ability to enhance endurance exercise performance by improving oxygen delivery to muscles. Pre-work out idea.

Pineapple contains an enzymatic compound called bromelain that has been found to reduce exercise-induced muscle damage and inflammation. Ideal for while working out.

Kiwis are packed with Vitamin C. Great for after long runs or rides and when training for a marathon, cycling race or triathlon. Post-work out idea. If you want to bring your drink with you to a workout, I recommend having it in a squeeze-type bottle. For rehydration after a round of golf or a hike, keep it in a cooler in your car.

Post-workout, pair an agua fresca with food containing protein and more carbs for recovery.

—Tysen Christensen, registered dietitian

Agua Fresca

Serves: 1

Ingredients

1 ½ cups of chopped fruit, such as watermelon, pineapple, or kiwi

1 cup water (or ½ cup coconut water and ½ cup water)

½ lime or lemon, juiced

2 1 /8 teaspoons honey or maple syrup teaspoon salt

Directions

1. In a blender, combine all ingredients and purée until fruit is completely mixed, about 30-60 seconds, depending on blender power.

2. Depending on the fruit used, some aguas frescas will have a bit more pulp and texture than others. Those who prefer a smoother agua fresca can strain the pulp with cheesecloth.

3. Serve immediately, or store in the refrigerator. Shake or stir before serving

Optional: Herbs or spices such as mint, paprika, or basil. Experiment with different herbs and spices. For example, mint or basil with the watermelon, paprika or ginger with the pineapple, and basil with the kiwi.

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