Hydration - More than H2O

Don't let the gym feel like the Sahara Desert!

It doesn't have to be hot outside for your athlete to lose essential hydration and electrolytes.
Here are a few great links to help you with your gymnast's hydration needs:

These links assist you in understanding hydration needs: http://gymnastcare.com/category/nutrition/hydration
http://gymnasticszone.com/sports-hydration-young-athletes-guide/

This link is a great resource for DIY Electrolyte Sports Drinks: https://www.mommypotamus.com/diy-electrolyte-sports-drink/

In addition to the awesome choices from Mommypotamus above we tried an easy cheat by making lemonade with Crystal Lite Pure and Coconut water.
Crystal Lite Pure States the following:

• Contains No Artificial Sweeteners, Flavors or Preservatives; Gluten Free and Kosher
• Sweetened with Sugar and Stevia Leaf Extract; Each 8 Ounce Serving Contains 5 Calories
• Color Sourced from Turmeric
• Flavor Sourced from Lemon and other Natural Flavor

By using coconut water in place of H2O we added some essential electrolytes.

Our girls were quite satisfied and it was an easy compromise.

"Watermelon water" was another summer favorite.

Why Watermelon?

Watermelon contains:

• cancer-fighting lycopenes
• tumor-blocking cucurbitacin E
• vitamin C
• carotenoids, AKA what your body generously turns into vitamin A
• amino acid citrulline
• potassium
• magnesium
• a handful of vitamins B

We made "watermelon water" in our Nutribullet.

Just cube a bunch of watermelon, grind a bit of sea salt in the batch, and fire it up in the blender.

Put in the fridge for a cool treat and add a sprig of mint or wedge of lime for fun.

Savory Gym Snack - Bring on work out energy without the crash of refined sugar!

I'm not sure how you break from serious gymnastics to the Christmas Fitness Tree rotation and back to serious gymnastics if you are fueling up with a cupcake (unless there is a can of pumpkin in it of course.)

To me it appears like a recipe for sugar crash.

With a typical gymnastic practice lasting four hours, I prefer to offer a savory treat such as this whole grain rye bread with spinach and yogurt dip.

It is super easy to create and our athletes enjoyed a treat without a crash.

The dip is not my creation - it can be found on the back of the Lipton Vegetable Dip mix.   

I used 1 cup greek yogurt rather than sour cream to add protein without as much fat.

Ingredients include:

Vegetable Dip Mix

1 container chopped frozen spinach cooked and drained

1 cup Greek yogurt

1 cup Mayo

Mix it all up and serve with cubed rye bread and a variety of fresh raw veggies.  

Deconstructed Pumpkin Pie Snack - A New Favorite Fall Treat

  I love introducing gymnasts to healthier twists on sweet treats.

                                              For Thanksgiving this year I brought in mini "Deconstructed"                                                     Pumpkin Pies.  The gymnasts added the finishing touches of                                                       whipped cream and pie crust leaves for a fun and festive                                                               celebration.

I found the below recipe and made modifications.

OMG Pumpkin Pie Recipe from:  https://omgchocolatedesserts.com/omg-pumpkin-pie-cupcakes/

Modification:  I rolled out pie dough and cut out with a leaf cookie cutter.  I baked them until brown.  I topped the pumpkin pie cupcakes with whipped cream and a dough leaf for a “deconstructed” mini pie.  I used whole wheat flour instead of bleached flour.

Ingredients

·         15 oz. pumpkin puree

·         3/4 cup sugar

·         2 eggs

·         1 tsp vanilla

·         3/4 cup evaporated milk

·         2/3 cup flour

·         1/4 tsp baking soda

·         1/4 tsp baking powder

·         2 tsp pumpkin spice

·         1/4 tsp salt

Instructions

1.      Preheat the oven to 350 F.

2.      Grease 12 cup cupcake pan.

3.      In a bowl stir together flour, pumpkin spice, salt, baking powder and baking soda.

4.      Mix the pumpkin puree with sugar, eggs, vanilla and evaporated milk

5.      Add dry ingredients in the mixture and mix until it’s evenly combine.

6.      Fill the pan with 1/3 cup of the mixture in each cup.

7.      Bake for 20 minutes.

8.      Let the cupcakes cool in the pan for 20 minutes than remove them from the pan and let them cool completely. Store them in the fridge.

9.      Top the cupcakes with whipped cream and dusted with cinnamon or pumpkin pie spice on top before serve.