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Monday, 25 August 2014 00:00

Natural Sport Drink for BJJ Athletes – Coconut Water

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What is Coconut Water?

Coconut water has been dubbed “nature’s sports drink” by many, and can be a refreshing and nutritious solution to replenish athletes after strenuous training sessions. Coconut water is a clear liquid that is drained from the center of young green coconuts. It has a slightly nutty, sweet taste, and in terms of nutrition, coconut water is a great natural source of electrolytes with less sugar, less sodium, and more potassium than traditional sports drinks. These factors make unflavored coconut water an excellent alternative to sports drinks. It is also a great alternative to sugar-sweetened beverages such as soda and sweet tea.

Grapplers Diet

Effects of Coconut Water!

There are a few things to keep in mind when turning to coconut water to rehydrate. First, make sure what you are getting is 100% coconut water, with no added sugar or other ingredients. Coconut water is not the same thing as coconut milk or coconut oil, which are very high in fat and calories. Also, just like most foods, it should be consumed in moderation and not used as a full-time substitute for water, mainly because 8 ounces, or 1 cup, of coconut water contains around 70 calories. Depending on the size of container you buy, many brands have 2 servings of coconut water per container, so always check the serving size and number of servings per container on the label. If consumed in excess, these calories and natural sugar content can really add up and work against a healthy eating plan, so stick with only about 8 ounces as a serving. It’s also important to remember that water is always the best source of hydration, and is naturally calorie free!

Grapplers Diet Recipe

If consumed in moderation, coconut can be a very nice and nutritious addition to a healthy eating plan, especially for athletes. You can add it to regular water or to smoothies. Try mixing 1 cup (8 ounces) coconut water with 2-4 cups plain water. Drop in orange slices and fresh berries and let sit overnight for a delicious coconut-fruit infused water. Enjoy, and happy eating!

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Read 3951 times Last modified on Monday, 25 August 2014 21:42
Jim Fiore

Jim Fiore is the head coach at and is a Purple Belt under Carlson Gracie Black Belt Jean Dalua Cartagena.  Fiore will be a contributing author for nutrition and performance conditioning as well as giving techniques and tips on how to optimize your diet, increase lean muscle, and become a beast on the mats. He is a certified trainer and nutritionist, holds a Master’s of Science, and is a BJJ Instructor at American Martial Art Academy.

Twitter: @grapplersdiet

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