Wednesday, October 31, 2012

Is Coconut Water the New Sports Drink?

Contributed by Christine Blanchette (@christineruns, www.christineruns.com)

When I think of coconut – I think of basking in the tropics while sipping an exotic drink with one of those little umbrellas. Didn’t that famous chimpanzee, ‘Cheetah,’ supply Tarzan and Jane with all the coconuts they could eat?

Well, now there’s a new energy drink on the market - coconut water – and it's trending in a large way with North American endurance athletes. No wonder Tarzan was so buff.   
What is coconut water you might ask? It is an all natural energy drink containing potassium and minerals, great for hydrating and low in calories. You can buy coconut water almost anywhere these days. For those unfamiliar with this product, the main question is: is it just a trend or a natural energy drink that will give you a needed boost at the right time? To learn the health benefits, I recently tried coconut water with pulp for the first time and while it tasted refreshing and sweet, I wanted to know how it compared to other energy drinks on the market.

I asked registered dietitian and accomplished runner Crystal Higgins about the benefits of drinking coconut water. Does she drink it? “Yes, especially when it is ice-cold. Don't try to drink it warm at room temperature,” Higgins warns by email from her Vancouver office.

Are there substantial benefits to be gained from coconut water? “Absolutely. Coconut water is 100% natural compared to other sport drinks that are artificially sweetened, coloured and flavoured,” Higgins says. “In fact coconut water has even been successfully used as an alternative IV treatment in remote areas. There may also be some antioxidant properties, which may aid in neutralizing reactive oxygen species production resulting from long duration exercise.”

According to PMC – US National Library of Medicine,
All ResourcesChemicals & Bioassays  coconut water is naturally occurring, is very rich in potassium, contains sodium chloride and carbohydrate and is viewed as the hydrating beverage of choice in many countries, including India, Brazil, Singapore, Southeast Asia and the CaribbeanBioSystems
Higgins says athletes should drink coconut water when performing an aerobic exercise or long, intense runs lasting longer than 75-90 minutes. Higgins enjoys one cup (eight oz) after a 90 minute bikram (yoga) class or a long run. She finds it “quite tasty and refreshing.” Remember, the large cans often have more than eight ounces, so watch the portion size she notes.

“Many people enjoy the flavour, the natural-factor and the fact that it has low carbohydrates, sugar and chemically manufactured elements,” Higgins says. “Most definitely it is a trend. There are currently limited studies and clinical evidence to suggest that coconut is any better than water or other sport drinks at rehydration, recovery and performance. Carbohydrate-electrolyte beverages are widely consumed and represent a multi-billion dollar segment of the food and beverage industry.” 

Higgins adds, “It is certainly a more natural choice relative to commercial sports drinks, but there is not sufficient evidence to suggest that it's necessarily better. Although it is excellent in terms of potassium, coconut water falls short on sodium. If you're a 'salty-sweater' you may require additional sodium for adequate rehydration and recovery.”

In an article by Molly Kimball, a registered dietitian in New Orleans, “coconut water ranges from 34 to 76 calories per eight ounce serving, compared to 50 calories for the same amount of Gatorade or PowerAde. Vita Coco, by the way, is the brand of coconut water that appears to most closely match the calorie content of a regular sports drink, with 45 calories per eight ounces.”

Ultimately, the choice is yours to try coconut water. I did but I still prefer old fashion water, nice and cold, straight from the tap.


Thursday, October 18, 2012

Halloween Themed Races


Contributed by Sue Strong

The time is near, where the ghosts and goblins are waiting around the corner. The scary music, the haunted houses, the witches and warlocks. The princesses and ballerinas, the pop stars and beauty queens. Jack O Lanterns (pumpkin carving) are also a huge part of Halloween fun. Halloween was originally called “All Hallows Evening” and is a time for people to be something they inspire to be or a magical character that they want to be for a day. It brings out the creativity in the young and the young at heart. Halloween comes from Celtic origins and the  Celtic festival Samhain. It is believed to be the one night each year where spirits and those that have passed cross over into the world of the living. People would light bonfires and wear costumes to keep the ghosts away. Known for the candy received, Halloween brings out happy smiles on children’s faces Trick or Treating. Kids scurry around from house to house with their baskets, bags, pillow cases and more open to collect wonderful sugary treats.

Halloween themed events are increasing in numbers each year. Families are making these types of events a tradition along with the regular festivities.

Trek or Treat is one such event that is held in Oakville and NEW for this year, in Collingwood. An evening 1k, 5k or 10k event. Headlamps or flashlights are needed to guide you through the epic trail running event. Headlamps can be rented from the race officials.

You could also try the WestMONSTER Woods 5k event that also includes a kids Pumpkin Dash. Prizes are given for best costume for participants and best costume for volunteers. The Zombie Run, the Haunted Hustle, the Monster Dash, the Pumpkin fun run, the list goes on and on!

Here are a few more Halloween based events across the country:

October 20th  - Halloween Howl 3k, 5k and 10k events. Calgary, AB

October 21st - Shannex Kentville Harvest Pumpkin Mile. Kentville, NS

October 27th - Horror Hill 15k road race, 5k,10k, 3 and 6 hr Trail Race. Waterloo, ON

October 28th - Pumpkin Summit 8k Trail Race. Milton, ON
STATO’s Haunted Hustle 5k, 10k, Half Marathon. Haileybury, ON

October 28th  - Hallows Eve Half Marathon and 10k. Vancouver, BC

October 28th - London X-Ray Associates Halloween Haunting 3k, 5k, 10k.
London, ON

October 28th - Scary Beazley 1k - 5k kids only events. Dartmouth, NS


Get into the spirit this year. Create a fantastic costume and take part in one of the many events in your neighbourhood to celebrate this wonderful day!

HAPPY HALLOWEEN!

Wednesday, October 17, 2012

Getting Over the Post-Event Blues


Contributed by: Sue Strong, Erica's WishFounder and Race Director

You have trained for months. You have dreamt about the start line, the finish line, the course and the medal. You have visualized crossing that finish line and receiving your well deserved medal. You can see yourself at the start line, nervous but telling yourself that ‘you can do this’.  You know you can, you trained for it. This is all you have thought of for months. What happens when it is done? When you wake up the next day and your scheduled workout doesn’t need to happen because recovery IS essential. All you can think is “what do I do now?”.

This is a very good question. Most athletes go through the post event blues if they do not have a plan in place. You have been so preoccupied by your event that you forgot to figure out what you are doing post event.  The best way to deal with this is to be prepared. You know you are going to go through it, its almost impossible not to but if you have a plan in place, you won’t feel as bad.

Here are some tips to alleviate the blues:

1.  First off you MUST plan for some recovery. A great time to fit in a massage or yoga.
2.  Set up a new goal plan for the coming year. Make sure you plan it out that you have your smaller events and a lead up to your main goal.
3.  Have a friend get involved and sign up too. Training is always easier with a friend. (so is being accountable)
4.  You should have some time before your events begin so set up a proper training plan. Include cross training, strength training, stretching/yoga and endurance workouts. Plan your schedule around your goal events. Make sure you have taper weeks to allow for recovery.
5.  Try something new! Now is a great time to try a new workout or sport that you have wanted to get involved in. You don’t have to worry that it may affect your goal as you have accomplished it. Have fun!
6.  BE PROUD. You have accomplished something you worked hard for. Don’t just dismiss it as being done. You have accomplished something that many have not.
7.  Most of all, take time to thank those that have been there for you. There’s a pretty good chance that you have not been as attentive as you were pre-training. Thank your family and friends that have put up with your crazy schedule. Their support was a big part of your training.


Plan. Train. Achieve. Enjoy.