Sports drinks are designed to deliver hydration, fast digesting carbohydrates for a source of quick energy, and some sodium to replace some of what is lost in sweat. But you need not rely on techy store-bought versions: making your own elixir couldn’t be easier. You’ll also save some hard-earned cash. This sports drink hack makes enough to fill two standard-sized water bottles. The pineapple juice can be replaced with orange juice if desired.
Chill out
When the heat is on, cold liquids can promote thirst, which in turn encourages better hydration habits during exercise, and reduces perceived effort by helping to lower core body temperature. When getting ready to exercise in steamy conditions, keep a bottle of this drink in the fridge to be consumed early on and freeze a second filled bottle which will thaw in the heat so you’re rewarded with a chilly drink mid-workout.
Pineapple Lime Sports Drink
Ingredients
- 2 1/2 cups (625 mL) unsweetened plain coconut water
- 1 1/2 cups (325 mL) pineapple juice
- 2 Tbsp (30 mL) fresh lime juice
Nutrition
Per serving:
- calories159
- protein3g
- fat1g
- saturated fat1g
- trans fat0g
- carbohydrates36g
- sugars27g
- fibre4g
- sodium319mg
Directions
01
Place all of the ingredients in a large jug or jar and stir to combine. Divide among 2 water bottles.
Matthew Kadey, MSc, RD
Matthew Kadey is a dietitian, nutrition writer, and recipe developer. He is also the author of Rocket Fuel (VeloPress, 2016) and Muffin Tin Chef (Ulysses Press, 2012).
READ THIS NEXT
SEE MORE »
Sweet and Sour Brussels Sprout Tempeh Stir-Fry
This Asian-inspired stir-fry takes full advantage of the crunch Brussels sprouts achieve when they’re heated quickly. The sweet-and-sour sauce delivers a tangy edge, and tempeh offers plant-based protein and a blast of umami. If you want meat in the dish, you can replace tempeh with ground pork. Ready, set, go Stir-frying is a cooking method that thrives on speed. That means you want to have all of your ingredients prepped and ready to go into the pan. That also means no chopping on the fly.
Rutabaga Chard Cakes with Smokey Cashew Cream
Two fall stalwarts—rutabaga and Swiss chard—team up to bring seasonal flavour to these baked savoury cakes. A topping of velvety cashew cream adds a little extra spark. Rutabaga burgers, anyone? You can also prepare these cakes burger-style in a skillet. Simply form rutabaga and chard mixture into burger-sized patties and cook in greased skillet over medium-high, until golden brown on both sides.
Sweet Potato Breakfast Bowl with Maple Fall Fruit
If you’re feeling a bit burnt out when it comes to your typical morning repast, consider pivoting to this bowl of nutrition and quintessential fall flavours. It might just be the cozy sweater of the breakfast world. If you need extra energy to power your day, you can scatter on some crunchy granola. The sweet potato mixture can be made a day or two in advance and reheated in the microwave before serving. Pick of the crops For sautéing purposes, you want to use pears that keep their shape when heated. Bosc and Anjou are two good options. Fuji, Cortland, Honeycrisp, and Empire are excellent apple choices for heating in the skillet, as they won’t turn too mushy.
Lentil and Shiitake Mushroom Potato Bake
A plant-based spinoff of shepherd’s pie makes an ideal use for those surplus starches. Flavour-rich shiitake mushrooms and saucy lentils meet creamy potatoes in a protein-filled and satisfying comfort meal packed with nutrition and perfect for any cool-weather dinner. Mash it up Do you have other kinds of leftover mash on hand? Any mash befits the top of this comfort food. Try substituting potatoes with mashed sweet potatoes or yams. For lower carb options, try celeriac or cauliflower mash!