The post is about Coconut Water After Workout For Weight Loss
The post will be about the benefits of coconut water after workout. Coconut water is a great source of potassium, which helps your body recover after a workout. Coconut water also has natural electrolytes that help you hydrate and replenish your body with nutrients.
The post will also discuss how coconut water can help with weight loss
It’s important to drink enough water after working out, but not all drinks are equal. Coconut water contains electrolytes and potassium which are key in helping you stay hydrated and recover from exercise. Drinking coconut water is an excellent way to avoid dehydration and maintain healthy levels of sodium, magnesium and other important minerals that help support your body during workouts.
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Coconut Water After Workout For Weight Loss
Coconut water is in low in calories, which makes it a great substitute for higher calorie drinks like sodas or juice. According to MedicalNewsToday, coconut water has less sugar and carbohydrates than most juices, which makes it a great alternative.
It is also loaded with bio-active enzymes that are known to ease digestion and boost metabolism. For the unversed, metabolism is the process in which the food you eat is converted into energy required for your body to thrive. It is the rate at which your body burns the calories to keep you active. So, the higher the metabolic rate, the more fat you will burn.
Though it’s good to sip coconut water during any time of the day, consuming it during certain times of the day might help. Drinking it early in the morning on an empty stomach can add to your weight loss efforts.
It also provides a host of other health benefits, including boosting your immunity, giving your metabolism a boost, fight dehydration and constipation.
What Is Coconut Water?
Coconut water is different from high-fat coconut milk or coconut oil. It’s a clear liquid that comes from the center of young, green coconuts. Coconut water is made from an emulsion of the grated meat and fluid of a coconut.
Pure coconut water is not the same as coconut-flavored beverages. Some sweet drinks include coconut flavoring as well as added sugars and other ingredients. These drinks are generally not advised as hydration fluids during runs.
Unsweetened coconut water contains about 43 calories per one-cup serving. It also provides about 10 grams of carbohydrate (almost all sugar), half a gram of protein and no fat.1
Coconut Water Benefits for Runners
Coconut water contains easily digested, energy-boosting carbohydrates in the form of naturally occurring sugar. Many runners who participate in long training runs or races need to replace carbohydrates in order to maintain energy levels and muscular endurance.
Coconut water also provides micronutrients such as potassium and magnesium that runners and athletes lose during workouts. These micronutrients help your body to function better during long workouts.
Potassium assists in muscular contraction, nerve transmission, and heart function. According to that National Institutes of Health (NIH), adult women need 2,600mg of potassium per day. Men need 3,400mg per day.2 A single cup of coconut water provides about 400 milligrams of potassium.1
Magnesium helps regulate muscle and nerve function. Women need 310 to 320mg and men need 400 to 420mg of magnesium per day. One cup of coconut water provides about 15 milligrams of magnesium.1
Coconut Water vs. Other Beverages
Coconut water is often touted as a superior alternative to water and other sports beverages. But studies have not confirmed substantial benefits.
Studies have investigated how coconut water compares to plain water for the purposes of hydration during sports like running. Most studies that have compared coconut water to plain water or to sports drinks have been limited in nature.3 That is, they involve only a few test subjects and many of them only include well-trained men.
While research shows that coconut water is as effective at rehydration as water. But most study authors suggest that it is no more effective and that more studies are needed to determine additional benefits.4
Coconut water is more expensive than water and is not likely to be available on race day. If you’re used to training with it, you’d have to carry it with you if you want to consume it during a competitive event. However, coconut water contains calories (energy) and micronutrients that may decrease your need for sports gels or other fuel, depending on how long and intense your race is.
Some runners wonder how coconut water compares to sports drinks. Some athletes may be interested in replacing drinks like Gatorade with coconut water because it is more natural. But there are some key differences between them.
Pure Coconut Water
- Does not contain added sugars
- Not likely to be available at races
- Does not contain electrolytes
- May produce less nausea
- Easier for some to consume
- May contain added sugars
- Popular brands usually available during races
- Available for purchase at most stores
- Usually contains electrolytes
- May cause nausea
Pure coconut water does not contain the levels of electrolytes, especially sodium, that are found in sports drinks and are necessary to replace all of the electrolytes lost through sweat. Commercial sports drinks, such as Gatorade, offer a complete hydration and electrolyte replacement option for people who are running for more than 60 minutes.
However, one study found that coconut water caused less nausea, increased fullness and no stomach upset when compared with carbohydrate-electrolyte beverages. Test subjects also found that it was easier to consume in a larger amount.4
But that study did not involve running in a race. During races, coconut water is not likely to be available at water stops. However, Gatorade and other similar fuels are almost always offered.
There are different times when consuming coconut water may work within your nutrition and hydration plan. Consider any of these timing scenarios.
During Short Runs
If you’re running less than an hour, you don’t need to worry about electrolyte replacement, so plain water should suffice. And because research has indicated that plain water hydrates as well as coconut water, you may choose water because it has fewer calories and is less expensive. However, if you like the taste of coconut water, it’s certainly a good option for those shorter runs.3
During Long Runs
Some runners opt for coconut water during long runs because their sensitive stomachs can’t tolerate the sugar and artificial sweeteners in many conventional sports drinks. Of course, you should definitely see how well you tolerate coconut water before you decide to use it for a long run.
One study found the subjects didn’t like the taste, and as a result drank far less of the coconut water than they did plain water.5 That could put you at risk of dehydration. Another study found that the subjects experienced more bloating and stomach upset when using coconut water as compared to a sports drink.3
If you find that you enjoy coconut water and tolerate it well, you may want to add a few sprinkles of salt to it or do a salt shot halfway through your long run to make sure you’re replacing sodium.
Coconut water is also used as a recovery drink and a natural way to replenish electrolytes after a hard run or workout. Some runners like to mix it with protein powder to make sure that they’re getting the ideal 3-to-1 protein to carbohydrate ratio for optimal recovery.
If you choose not to drink coconut water during your run, consider adding it to a post-run smoothie. Add bananas, fresh berries, coconut milk and coconut water to a blender and add a small amount of protein powder. You’ll get a filling, protein enriched treat that also provides carbohydrate and potassium for muscle recovery.
When choosing coconut water, be sure that you look for unsweetened varieties, as some coconut drinks contain added sugars (and therefore more calories). Check the label to be sure that the product contains only coconut water and no other fillers or flavors.
Always check the product label to see if your coconut water needs to be refrigerated. Some brands recommend it.
It is important to stay hydrated during endurance exercise and replenish your body after exercising. Coconut water can be one way to do that, but only if it is something you enjoy drinking. It has long been a recommendation of the American College of Sports Medicine that whatever you use for fluid replacement must be palatable so you will drink enough of it.
Can We Drink Coconut Water After Workout
You’ve just finished a sweat session and are looking to reach for something refreshing to quench that thirst and replenish yourself after a solid workout. If you’re looking for something with a little more oomph than water, but don’t want all the added sugars from sports drinks, try coconut water. When you hydrate with coconut water during exercise and recovery, your body will thank you by feeling replenished and refreshed. Of course, not all of us have the convenience of scaling a coconut palm to get the freshest coconut, but packaged coconut waters are the next best thing. In this post, we will cover 5 reasons to hydrate with coconut water during and post exercise, and why you should include it as part of your work out regime!
Coconut Water Aids in Rehydration
According to the American College of Sports Medicine, it is recommended that you consume 3 – 8 ounces of fluids every 15-20 minutes during exercise in order to maintain proper fluid balance. You’re constantly losing fluids and electrolytes through sweat when exercising- if you’re not properly hydrated, you can be left feeling dizzy, weak and experience muscle cramps. Hydrating with coconut water during exercise can help you feel more energetic and increase your athletic performance – go ahead, join that boot camp!
Coconut Water Contains Electrolytes
Electrolytes are ions found in blood, urine and other body fluids like sweat. Our bodies lose electrolytes when we get our sweat on and need to be replaced! The main electrolytes in body fluid are sodium, potassium, chloride, calcium, magnesium, bicarbonate and phosphate. If you do not replace and replenish these during or post workout, you can experience stiffness, muscle cramping, nausea, fatigue and irritability. Hydrating on water alone does not replace those lost nutrients.
Coconut Water is All Natural
Coconut water is naturally healthy and a natural healer. There are no food additives or artificial ingredients in pure coconut water. The water hidden inside these magical fruits is all natural and contains a nutrient composition ideal for rehydrating the human body – a perfect reason to hydrate with coconut water during exercise. An article from the American Journal of Emergency Medicine cited that coconut water is used as an emergency intravenous rehydration in remote areas of the world. Since it comes directly from the coconut almost sterile, with perfect proportions of nutrients, allowing it to be infused directly.
It’s Better Than Sports Drinks
To put it bluntly, coconut water has more nutrients per serving, 25 percent fewer calories and half the sugar of manufactured sports drinks. Not to mention, coconut water packs just under 1 gram of protein per cup, which of course aids in muscle recovery post workout. In addition, coconut water contains more electrolytes per serving than sports drinks. For example, in 1 cup of sports drink there are 37 milligrams of potassium and 2 milligrams of calcium. In the same serving of coconut water there are over 600 milligrams of potassium and 58 milligrams of calcium.
The Bottom Line
Next time you’re heading to the gym, or on your way home, grab a coconut water to help replenish those vital nutrients lost during exercise. Water is always a good option, but lacks all of the optimal nutritional value and added supplements that coconut water brings to the table. Avoid all of the added sugars and artificial flavours of manufactured sports drinks and hydrate with pure coconut water during exercise instead – your body will thank you!