Combine common, easy-to-digest carbohydrates with a small amount of salt to replenish energy and sodium during your workout. Just 1/12 (.5 grams, or just less than half of a 1/4 teaspoon) teaspoon of salt adds 200 milligrams of sodium making these at-home snacks just as effective, if not more so, as the ones you buy at the store. Here are 10 workout foods that may already be in your kitchen.
Dates and Mango Strips
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Rice
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Rice is a concentrated source of carbohydrates; just 2/3 cup cooked rice provides 30 grams carbohydrates. Add 1/12-teaspoon salt, smash into tight balls, and take a few with you in a zip top bag. These savory rice balls provide 30 grams carbohydrates and 200 milligrams sodium. As an alternative, you can add 1/2-teaspoon liquid aminos or soy sauce.
Juice and Water
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This isn't a food, but it's still an easy and refreshing drink option for short training sessions, no more than two hours. Pour 10 to 12 ounces of 100 percent juice or organic lemonade in a bottle, add the same amount of water and 1/8-teaspoon salt. This drink provides 45 grams carbohydrates and up to 300 milligrams sodium.
Note: The fruit juice has quite a bit of fructose, anywhere from a 2:1 to a 1:1 fructose:glucose ratio, which isn't optimal for long sessions, and may even cause stomach issues in some athletes. However, the added salt makes it safe and effective for short training workouts.
Licorice
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LARA Bars
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Photo from LARABAR.com
Remove packaging and add 1/12-teaspoon salt across the length of the bar. Fold bar over itself. Store in a baggie and consume when needed for 23 to 30 grams carbohydrates, 4 to 8 grams protein, and 200 to 250 milligrams sodium.
Sweet Potatoes
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Fruit Strips
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Natural Fig Newtons
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Honey
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This is the original workout food. Add salt and a bit of water to make it a complete training fuel. Place 2 tablespoons honey in a gel flask along with a teaspoon of water—this makes it easy-to-squeeze—and 1/12-teaspoon salt for 30 grams carbohydrates and 200 milligrams sodium with each 2-tablespoon squeeze.
Coconut Water
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You can consider coconut water liquid workout food because it provides all the same necessary nutrients—carbohydrates, sodium and potassium. Naturally flavored (100 percent fruit juice or fruit puree) varieties provide extra carbohydrates and a great taste. Pour 16 ounces fruit-flavored coconut water such as Vita Coco with peach and mango in your water bottle. Fill to the top with water and add 1/12-teaspoon salt. This provides 30 grams carbohydrates, 290 milligrams sodium and 920 milligrams potassium per bottle.
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