Ocnutrition’s Blog

Coconut Water – Is It Nature’s Sports Drink?
November 10, 2010, 2:59 am
Filed under: General Nutrition, Sports Nutrition

Coconut water appears to be gaining popularity as an alternative to sports drinks.  But is this drink a good alternative? 

Coconut water is advertised as a great source of electrolytes, especially potassium.  In fact it typically provides 15 times the amount of potassium in a standard sports drink.  Though this sounds like an improvement, it may not be what an athlete needs for replenishment.  We do lose potassium and other electrolytes when we sweat, but our water and sodium losses are most significant.  

Coconut water is new to the market so there is limited research on its effectiveness as a sports drink.  Research on other drinks reveals that the optimal composition of an 8 ounce cup of sports drink is 10-18 grams of carbohydrate and at least 100 milligrams of sodium.  Popular brands like Gatorade meet these recommendations.  Coconut water, on the other hand, does not meet these recommendations.  An 8 ounce cup typically contains 9 grams of carbohydrate and about 30 milligrams of sodium.

Though the nutrient composition of coconut water appears similar to that of a sports drink, there are still shortcomings.  These deficiencies and their effects need to be researched before we can say whether or not coconut water is truly nature’s sports drink.  

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice, and Lauren Bernardo, CSULB Dietetic Intern.  OC Nutrition offers nutrition counseling services in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

Overuse and Overload Injuries – What Should You Do?
November 2, 2010, 3:07 am
Filed under: Exercise

Injuries resulting from overuse or overload are becoming more and more common.  The elbow and deltoid are two of the body parts frequently affected so let’s take a minute to discuss them.

The Elbow is a complex joint formed by three large bones, four sets of muscles, and thick tendons and ligaments.  The ligaments hold the bones together, the tendons attach the muscle to the bone, and the muscle helps move the joint.  Any break down in the 3 parts can cause pain.  Most elbow pain is cause by overusing or overloading the joint (e.g., tennis/golfer’s elbow, carrying too many items at once). 

Many elbow injuries can be treated with RICE therapy.  Rest (resting the injury), Ice (icing for 15-20 minutes three times a day), Compression and Elevation (to reduce the swelling).  If you’ve tried RICE and you’re still having issues, please contact your physician or physical therapist.

The Deltoid is composed of three muscle groups that make up the shoulder.  The three muscles are the lateral (side) deltoid which moves the arm up from your side, the posterior (rear) deltoid which moves the arm backwards towards your back, and the anterior (front) deltoid which raises the arm to the front.  Most deltoid overuse or overload injuries are from the deltoid supporting other muscles (acting as a secondary muscle) while carrying out exercises. 

Many deltoid injuries can be resolved with Rest and Ice.  If you’ve tried this and you’re still having issues, please contact your physician or physical therapist.

To prevent injuries make sure to use proper form, gradually increase weights or intensity, incorporate a variety of exercises, stretch, and give the muscles time to rest.  For a well rounded workout designed to prevent injuries, make an appointment with a Certified Personal Trainer.

This information was brought to you by Merritt Robinson, Certified Personal Trainer, and Just for the Health of It, a state-of-the-art personal training and yoga studio in the heart of Orange.  For more information please contact:

Diane McConahay, B.S.
Certified Personal Trainer and Yoga Instructor
(714) 639-0494