Choosing a Sports Carbohydrate Replacement

runnerIf you are exercising vigorously for 1-2 ½ hours then it’s smart to consume a 120-240 calories (30-60 grams of carbs, lower amount for person weighing less and/or less vigorous exercise) per hour snack or beverage to keep your blood sugar and energy levels stable throughout your hike.

If you are exercising vigorously for over 2 to 3 hours then it’s smart to consume a 240-350 calories (60-90 grams of carbs) per hour snack or beverage to keep your blood sugar and energy levels stable throughout your activity.

We’ve known for a long time that carbohydrate is the critical fuel for performance that carbohydrate ingestion during exercise can increase exercise capacity. For those activities lasting greater than 2.5 hours, consume 90 grams per hour of only a multiple transportable carbohydrate.

A multiple transportable carbohydrate is absorbed by different methods (transporters or pathways) in the intestine and this means a better delivery of the carbohydrate, increased fluid delivery, less gastrointestinal distress, reduced fatigue and higher performance. The carbohydrate source should be a mix of glucose and fructose, or maltodextrin and fructose in a ratio of roughly 2:1, so there is 60 g/h of glucose or maltodextrin (to saturate the SGLT1 transporters) and 30 g/h of additional fructose for oxidation.  Source:

Sports Drinks

Avoid low-calorie version. Low calorie means less sugar and the purpose of a sports drink is to replenish glycogen.

Look for a combo of glucose and fructose, called multiple transportable carbohydrates since those carbs will be absorbed faster, will enhance endurance by increasing exogenous carbohydrate oxidation, reduce the reliance on endogenous carbohydrate stores and cause less GI distress.

Examples:  PowerBarISOACTIVE  or CytoSport Cytomax Sports Performance Mix found at Amazon.

The most efficient and effective sports drinks have a carbohydrate concentration of 6 to 8 percent. This concentrations allows the fluid to absorb into the bloodstream quickly, at about the speed of water.

Avoid pure fruit juice since this will provide too much fructose and can cause digestive issues when you are doing heavy exercise.

Electrolytes such as potassium and sodium are necessary, extras like vitamins or herbal supplements aren’t necessary.

Energy Gels and Solids

Energy gels and solids such as gummies, are much more calorically-dense than sports drinks, and are designed to enable a person to get a high amount of carbs intake during a difficult long distance event.

When you eat energy gels, drink water so it digests and enters the blood stream. And don’t take with as sports drink or you can get too much sugar at once time.

Gels can be hard on the digestive system causing cramps, bloating and diarrhea and nausea. So practice using these.

The least expensive carbohydrate replacement is plain honey. Plus it has right ratio of glucose and fructose for maximum carb absorption, and there aren’t any additives.

Protein Bars

Choose real food instead. Many of these types of bars have lots of unhealthy saturated fat and other processed junk like partially hydrogenated soybean, palm, and palm kernel oils, additives, simple sugars.



Soft Foods Dental Post Oral Surgery Wisdom Teeth Removal

Soft, easy to chew foods are the best thing to eat after oral surgery, especially within the first few days. There are a number of delicious soft foods to choose from.

It is important to include healthy protein and fiber-rich choices after oral surgery to provide necessary nutrition for optimal healing. To get more fiber from the foods you eat, make smoothies with fruit, and eat soft fruits such as bananas or canned fruit. Brown rice, oatmeal or other whole grains can be eaten as well, as long as they are thoroughly cooked and moistened with milk. Protein can be provided in the form of cut-up eggs, ground meats, fish, and dairy products or protein nutrition drinks. Staying hydrated and continuing with your vitamin/mineral supplement (if you take one) is also important for a quick healing time.

By carefully choosing the foods you eat you can usually make eating easier. Here are some suggestions that may help:

Straw use: If you have had a tooth removed, do not us a straw for at least three days.

o Crunchy, sticky, and sharp foods should be avoided.
o Cold foods like smoothies, puddings, ice cream and sorbet can help with mouth pain, while pureed foods and drinks are easy to swallow, even after painful oral surgery. Be sure to ask your surgeon if you can use a straw or not.
o Try foods cold or at room temperature. Hot and warm foods can irritate a tender mouth and healing gums.
o Cook foods until they are soft and tender.
o Use a blender or food processor to puree your food.
o Cut foods into small pieces.
o Cook or simmer foods in sauces or liquids.
o Mix food with butter, thin gravies, and sauces to make it easier to swallow.
o Add sauces to vegetables.

Here are some specific food ideas:

Soft casseroles such as Tamale casserole, Tuna and noodles, Lasagna, etc.
Egg dishes such as Scrambled Eggs, Poached Eggs, Quiche, Breakfast Casserole, Egg Salad
Vegetables pureed or mashed such as peas and carrots or baby foods
Rice or Tapioca Pudding
Savory Cheese and Bread Puddings
Sweet Bread Pudding
Creamed Corn
Gratineed Potatoes
Mush or Porridge-Type Hot Cereals Like Oatmeal, Grits And Cream-Of-Wheat
Soft Breads and Muffins
Miso soup with soft tofu
Pasta Cooked To a Soft Consistency
Potatoes and Sweet Potatoes without Skin
Avocados, Asparagus, Peas, Carrots, Lima Beans (All Mashed)
Canned Bartlett Pears
Meatball Sandwich with spaghetti sauce
Skinless Vegetables That Cook To A Soft Consistency Or Can Be Mashed, Like Carrots, Cauliflower
Canned Tuna Or Chicken
Tender Meats And Ground Meats That Have Been Well-Cooked – Braised Meats Or Meats Cooked In A Crock-Pot Are
Meats that have been chopped, ground or blenderized
Foods cooked or simmered in liquids (e.g. stews with ground or finely chopped meats, hearty soups)
Well-Cooked Legumes With Soft Skins Like Baked Beans
Pureed Or Blended Soups
Pureed Or Blended Sauces
Finely Grated/Melted Cheese
Ice Cream/Sorbets/Gelato
Pudding Or Custard
Protein Powders
Peanut Butter
Cold Cereal Soaked In Milk
Pancakes or French Toast With Butter And Syrup Or Fruit Sauce
Macaroni and Cheese, Pasta Dishes With A Cheese, Cream Or Tomato/Cream Sauce
Buttered Noodles with Parmesan Cheese
Pasta Or Potato Salad
Egg Salad, Tuna Salad, Pate, Liverwurst, Guacamole, Hummus Or Cream Cheese Spread On A Slice Of Soft, Crustless, Buttered Bread
Chunky Soups, Stews, Shepherd’s Pie Or Pot Pies
Chicken A La King, Creamed Salmon Or Seafood
Baked Beans
Fish Poached Or Cooked In A Sauce
Baked Or Broiled Fish
Broiled Or Stewed Chicken (Finely Chopped)
Bread Softened With Gravy
Soft Cooked Vegetables with A Cheese Or Cream Sauce
Melon, Avocado, Bananas
Canned Fruit With Cottage Cheese
Cream Pies Or Sponge Cake With Custard Sauce
Soft Boiled Or Poached Eggs
Hot Cereals Such As Oat Bran, Cream Of Wheat, Corn Meal, Oatmeal, Congee
Cottage Cheese
Hearty Broth Based Soups, Borscht, Congee, Cream Soups Or Chowders (Blended If Necessary), Split Pea, Lentil Or Bean Soup
Ground Beef, Pork, Lamb, Chicken Or Turkey Cooked In Gravy
Add Strained “Baby” Meats Or Canned Fish To Soups, Sauces Or Gravies
Mashed Potatoes, Carrots, Turnips, Yams Or Squash
Blended Vegetables
Cooked Puddings Such As Tapioca, Rice, Bread Or Custard
Jell-O Or Instant Pudding Mixes
Applesauce, Stewed, Mashed Or Pureed Fruits
Pureed Berries Put Through A Strainer To Remove Skins And Seeds
Cooked Fruits Without Seeds Or Skins Like Apples And Pears
Mashed or cut up bananas
Canned Cherries, Mandarin oranges, fruit cocktail, peaches, pears, lychee
Soft ripe Blueberries, Guava, Papaya, Mango, Watermelon, Cantaloupe, Honeydew, Peeled plum
Liquid Food Ideas
Vegetable or Fruit Juice
Toddler Breakfast Cereals Or Rice Cereals Thinned With Milk
Carnation Instant Breakfast or Ensure or Slim Fast
Meal Replacement Drinks (Boost Plus®, Ensure Plus®, Meal Cal Plus®)
Milk, Soy Milk Or Almond Milk
Milkshakes Or Fruit Smoothies
Yogurt or Yogurt Drink
Eggnog (Store Bought)
Hot Chocolate or Café Au Lait, cooled to luke warm
Ovaltine® or Postum® Made With Milk
Strained Or Blended Soups
Juices Or Nectars Such As Carrot, Grape, Apple, Pear, Guava, Peach, Apricot, Cherry Or Lychee (Diluted If Necessary)
Iced Tea Or Fruit Flavored Drinks Such As Kool Aid®
Carbonated Drinks
Popsicles, Sherbet, Ice Cream, Frozen Yogurt Bars
Cold Tomato Soup
Broth or Bouillon