Calisthenics is a form of exercise that utilizes body weight for resistance, making it accessible and effective for building strength, flexibility, and endurance. This document provides a comprehensive overview of various statistics related to calisthenics, including its benefits, popularity, and impact on physical fitness.

   Popularity and Participation

• Growth Rate: The calisthenics community has seen a significant increase in participation, with a reported growth rate of approximately 20% annually over the last five years.

• Demographics: A survey indicated that around 60% of calisthenics practitioners are aged between 18-34 years, with a notable increase in participation among women, rising from 25% to 40% in recent years.

• Social Media Influence: Over 10 million posts on Instagram are tagged with #calisthenics, showcasing the popularity and community engagement in this fitness trend.

Health Benefits

• Muscle Strength: Studies show that individuals who engage in calisthenics can achieve muscle strength comparable to those who lift weights, with a 30% increase in upper body strength after 12 weeks of consistent training.

• Flexibility Improvement: Regular calisthenics practice can lead to a 25% improvement in flexibility, particularly in the hips and shoulders, which is crucial for overall mobility.

• Cardiovascular Health: High-intensity calisthenics workouts can elevate heart rates to 70-85% of maximum heart rate, providing cardiovascular benefits similar to traditional aerobic exercises.

Injury Rates

• Injury Incidence: Research indicates that calisthenics has a lower injury incidence rate of about 1.5 injuries per 1,000 hours of training, compared to 3.5 injuries per 1,000 hours in traditional weightlifting.

• Common Injuries: The most common injuries in calisthenics are related to overuse, with shoulder and wrist injuries accounting for approximately 40% of all reported injuries.

Performance Metrics

• Progression: On average, practitioners can perform basic movements like push-ups and pull-ups within 4-6 weeks of starting, with advanced skills like muscle-ups taking 6-12 months to master.

• Workout Frequency: Most successful calisthenics athletes train 4-6 times a week, focusing on different muscle groups to allow for recovery and growth.

Conclusion

Calisthenics offers a versatile and effective way to enhance physical fitness, with a growing community and numerous health benefits. Understanding these statistics can help individuals make informed decisions about incorporating calisthenics into their fitness routines.

Protein is an essential component of every single cell in our body — it plays a huge role in everything from tissue growth and repair to DNA synthesis, cellular transport, building antibodies, muscle building, and more. Without adequate protein, our body’s ability to function optimally is compromised. (1)

It’s an important macronutrient for weight management. On average, MyFitnessPal members who want to lose weight get 24% of their calories from protein. Remember, 1 gram of protein contains 4 calories, so if you’re eating about 1400 calories per day with a goal to lose weight, it’s a good idea to try to eat about 83 grams of protein per day.

If you’re looking to increase protein, MyFitnessPal currently offers two high-protein Plans in-app. Check out the free 7-day Quick Start High-Protein Plan. Want a longer term commitment to meeting those protein goals? Try the 28-day Ultimate High-Protein Plan.

How Much Protein Do We Really Absorb? 

Exactly how much protein we need can vary depending on factors such as age, body composition, sex, health, and activity level. (2) 

While there’s been ongoing debate about how much protein we can absorb in a single meal, current science suggests that there’s a limit to how efficiently our bodies can utilize protein at once. (3)

Is There Such a Thing as Too Much Protein?

Yes, there can be too much of a good thing, and more protein isn’t always better. (4) 

Unlike carbohydrates, which get stored as glycogen in the liver and muscle cells for later use (5), protein doesn’t have a specialized storage unit. When you eat more protein than your body needs, the excess amino acids are broken down and the nitrogenous part is excreted in urine, while the remaining carbon can be used for energy or converted into fat for storage. (4)

How Much Protein Should You Aim for in a Day? 

The National Institutes of Health recommends a daily intake (Recommended Daily Allowance or RDA) of 0.8 to 1 gram of protein per kilogram of body weight. (6) This amount of protein is what you need to prevent muscle loss. 

The Academy of Nutrition and Dietetics and the International Society of Sports Nutrition recommends 1.2 to 2 grams of protein for every kilogram of body weight per day. (11)

Optimal Protein Intake
Body Weight		Lower End of Range	Upper End of Range
Pounds	Kilograms
125	57	68 grams	114 grams
150	68	82 grams	136 grams
175	79	95 grams	158 grams
200	91	109 grams	182 grams
225	102	122 grams	204 grams
250	113	135.6 grams	226 grams

However, protein needs can vary greatly depending on factors like activity level and fitness goals. In fact, the NIH notes that a healthy diet can consist of 10–35% protein.

Athletes or those engaging in heavy weightlifting typically need more protein to support muscle repair and growth. (7)

If you’re uncertain about how much protein is right for you, using an app like MyFitnessPal can help. The app can recommend a daily protein goal as well as goals for the other macros–carbohydrates and fats. Consulting with a registered dietitian can help tailor a personalized recommendation.

Why You Should Spread Out Your Protein Intake 

Research suggests that 25–35 grams of protein per meal is the maximum amount our bodies can use at one time for muscle building. (3) 

Consuming protein beyond this limit in one sitting won’t harm you, but it’s unlikely to increase muscle protein synthesis further. That’s why spreading protein intake evenly across meals is more beneficial for maximizing muscle repair and growth, as well as overall health.

Here are a few sample meals that provide up to 35 grams of protein:

Breakfast

• 1 cup (150g) Greek yogurt with 2 tablespoons almond butter (23g protein)
• Protein-Packed Breakfast Burritos (27g protein)
• 1 cup (150g) cottage cheese with 1/2 cup (75g) blueberries (26g protein)
• Smoked Salmon Scrambled Eggs (24g protein)

Lunch

• Deli Box (27g protein)
• Greek Salad With 4 ounces of Grilled Chicken (31g protein)
• Egg and Avocado Lettuce Wraps (25g protein)
• Chicken Salad on a Whole-Grain Wrap (25g protein)

Dinner

• Spicy Chicken Burger With Sweet Potato Fries (35g protein)
• Mac and Cheese With Chicken and Kale (30g protein)
• Shrimp Burrito Bowl (34g protein)

Does Nutrient Timing Matter? 

Nutrient timing, especially protein timing, can make a significant difference depending on your goals. For most people, evenly distributing protein between meals and snacks ensures that the body has a steady stream of amino acids for optimal muscle repair and performance.

For those focused on weight loss, protein plays a critical role in regulating blood sugar levels and promoting satiety. Some research even suggests that front-loading your protein intake earlier in the day — consuming around 35 grams at breakfast — can improve appetite control and reduce overall calorie intake. (8)

For people with a healthy body weight trying to lose weight, protein recommendations are 1.6-2.4 g/kg, and for people with overweight/obesity aiming to lose weight, the protein recommendations are 1.2-2.4 g/kg. (11)

For athletes and those engaging in intense exercise, nutrient timing becomes even more crucial. The International Society of Sports Nutrition (ISSN) recommends consuming high-quality protein within three hours post-exercise to maximize muscle protein synthesis and recovery. (9)

The Bottom Line 

Regardless of your health and fitness goals, it’s a good idea to focus on high-quality, whole-food-based proteins from a variety of sources. These can include lean meats such as chicken and turkey, eggs, seafood, and plant-based proteins like nuts, legumes, and seeds. (10)

Remember, protein isn’t just for athletes or bodybuilders — it’s essential for everyone’s health. Prioritizing quality over quantity and spreading out your intake will help ensure your body gets the most out of the protein you consume.

Originally published December 2019, Updated October 2024

The post Ask the Dietitian: How Much Protein Can Our Body Absorb? appeared first on MyFitnessPal Blog.

When you need a quick dinner, you want high protein pasta recipes at your fingertips. Not only is pasta super easy to make, but it’s also a perfect vehicle for adding veggies and tasty herbs to your diet. 

Not all pasta recipes are high in protein, though. Some popular pasta dishes are pretty low in protein. Although pasta contains some protein, it is mainly made up of carbs. But fret not! There are plenty of ways to boost the protein content of your favorite pasta dishes. 

9 High-Protein Pasta Recipes

You can make a high protein pasta recipe without sacrificing flavor. The following high-protein pasta recipes take things up a notch with cheese, lentils, meat, and other simple ingredients. 

Each of these options offers at least 20 grams of protein per serving.

1. Baked Ziti Casserole

This high protein pasta recipe gets its protein payload from lean ground turkey. The spinach adds some much-needed iron and vitamins, while the artichoke hearts bring in fiber and potassium.

Estimated Nutrition Info (per serving): Calories: 286; Total Fat: 7g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 57mg; Sodium: 400mg; Carbohydrate: 28g; Dietary Fiber: 7g; Sugar: 7g; Protein: 31g

2. Chicken And Broccoli Alfredo

This dish uses tender chicken breast to give your pasta a protein boost. The broccoli adds a nice mix of vitamins and fiber. The Alfredo sauce, made with cashews and coconut milk, gives you healthy fats and a creamy texture without the dairy.

Estimated Nutrition Info (per serving): Calories: 365; Total Fat: 12g; Saturated Fat: 1g; Monounsaturated Fat: 1g; Cholesterol: 0mg; Sodium: 314mg; Carbohydrate: 26g; Dietary Fiber: 7g; Sugar: 4g; Protein: 38g

3. Instant Pot Rotini With Chicken And Bell Peppers

This incredibly filling high protein pasta recipe boasts almost 50 grams of protein per serving. That’s thanks to the addition of chicken breast. The fiber in the whole-grain rotini is an added bonus.

Estimated Nutrition Info (per serving): Calories: 407; Total Fat: 11.2g; Saturated Fat: 2.5g; Monounsaturated Fat: 4.5g; Cholesterol: 78.6mg; Sodium: 707mg; Carbohydrate: 66.6g; Dietary Fiber: 10g; Sugar: 4.1g; Protein: 48.5g

4. Quicker Skillet Lasagna With Ground Turkey

This low-fat dish gets its protein from several ingredients. There’s lean ground turkey, cottage cheese, and part-skim mozzarella. The vegetables, on the other hand, add fiber and essential vitamins.

Estimated Nutrition Info (per serving): Calories: 425; Total Fat: 8g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 35mg; Sodium: 528mg; Carbohydrate: 45g; Dietary Fiber: 14g; Sugar: 6g; Protein: 34g

5. Spaghetti With Roasted Tomatoes And Shrimp

This high protein pasta recipe gets its protein from large shrimp. Shrimp also supply omega-3 fatty acids. The roasted cherry tomatoes add antioxidants and natural sweetness. 

Estimated Nutrition Info (per serving): Calories: 419; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 220mg; Sodium: 504mg; Carbohydrate: 49g; Dietary Fiber: 2g; Sugar: 7g; Protein 38g

6. Smoked Salmon Alfredo

The star of this recipe is the smoked salmon. However, the mix of Parmesan and cream cheese also add to the protein content while keeping things creamy and rich. 

Estimated Nutrition Info (per serving): Calories: 422; Total Fat: 15g; Saturated Fat: 8g; Monounsaturated Fat: 0g; Cholesterol: 36mg; Sodium: 540mg; Carbohydrate: 48g; Dietary Fiber: 7g; Sugar: 4g; Protein: 24g

7. Lightened Chicken Alfredo

This high-protein pasta recipe gives the classic Alfredo a healthier spin. It uses shredded chicken breast for most of the protein and adds more with the cream cheese and Parmesan in the sauce.

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 13g; Saturated Fat: 8g; Monounsaturated Fat: 2g; Cholesterol: 82mg; Sodium: 465mg; Carbohydrate: 23g; Dietary Fiber: 4g; Sugar: 8g; Protein: 29g; Net Carbs: 19g

8. Whole Wheat Pesto Pasta With Chicken Sausage And Veggies  

The Italian chicken sausage in this dish gives you a good dose of protein. In addition, its pesto sauce adds tons of flavor with healthy fats from olive oil and nuts. 

Estimated Nutrition Info (per serving): Calories: 572; Total Fat: 40g; Sodium: 684mg; Total Carbohydrates: 47g; Dietary Fiber: 7g; Sugar: 5g; Protein: 34g

9. Creamy Mac N’ Cheese With Chicken And Baby Kale

This all-time favorite high protein pasta recipe is a sneaky way to pack in protein thanks to the addition of tender chicken. It’s also loaded with fiber and vitamins from butternut squash and antioxidant-rich kale.

Estimated Nutrition Info (per serving): Calories: 317; Total Fat: 8g; Saturated Fat: 5g; Monounsaturated Fat: 0g; Cholesterol: 64mg; Sodium: 408mg; Carbohydrate: 28g; Dietary Fiber: 6g; Sugar: 6g; Protein: 30g; Net Carbs: 22g

Well-Balanced Pastas

These pastas all provide a moderate amount of protein per serving. It might be all you need depending on how much protein you had at your other meals and snacks throughout the day. 

Plus, you can increase the protein to any of these by taking a cue from the protein heavy hitters above. Add chicken, seafood, or sausage to take it over the top. 

Vegetarians and vegans, consider adding tofu, tempeh, lentils or plant based sausage to increase the protein in these or any of your favorite pastas. 

1. Veggie-Packed Baked Ziti

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 10g; Saturated Fat: 1g; Monounsaturated Fat: 2g; Cholesterol: 11mg; Sodium: 438mg; Carbohydrate: 43g; Dietary Fiber: 4g; Sugar: 6g; Protein: 14g

2. Asparagus Pea Pasta Bowl

Estimated Nutrition Info (per serving): Calories: 359; Total Fat: 9g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 22mg; Sodium: 251mg; Carbohydrate: 59g; Dietary Fiber: 6g; Sugar: 5g; Protein: 13g

3. Pasta Lentil Bolognese

Estimated Nutrition Info (per serving): Calories: 337; Total Fat: 4g; Saturated Fat: 2g; Monounsaturated Fat: 0g; Cholesterol: 1mg; Sodium: 484mg; Carbohydrate: 68g; Dietary Fiber: 15g; Sugar: 8g; Protein: 13g

4. Gnocchi-Cauliflower Skillet Casserole

Estimated Nutrition Info (per serving): Calories: 308; Total Fat: 8g; Saturated Fat: 3g; Monounsaturated Fat: 0g; Cholesterol: 43mg; Sodium: 592mg; Carbohydrate: 40g; Dietary Fiber: 4g; Sugar: 5g; Protein 19g

5. Instant Pot Creamy Mushroom And Kale Pasta

Estimated Nutrition Info (per serving): Calories: 391; Total Fat: 14g; Saturated Fat: 6g; Monounsaturated Fat: 2g; Cholesterol: 23mg; Sodium: 588mg; Carbohydrate: 52g; Dietary Fiber: 6g; Sugar: 3g; Protein: 10g

6. BLT Summer Pasta Salad

Estimated Nutrition Info (per serving): Calories: 245; Total Fat: 14g; Saturated Fat: 2g; Monounsaturated Fat: 2g; Cholesterol: 59mg; Sodium: 309mg; Carbohydrate: 21g; Dietary Fiber: 7g; Sugar: 6g; Protein: 10g

7. Mushroom Stroganoff

Estimated Nutrition Info (per serving): Calories: 351; Total Fat: 15g; Saturated Fat: 6g; Monounsaturated Fat: 5g; Cholesterol: 66mg; Sodium: 466mg; Carbohydrate: 50g; Dietary Fiber: 5g; Sugar: 4g; Protein 13g

Fun fact: MyFitnessPal users love eating high-protein: on average, users with weight loss goals get 24% of their calories from protein.

8. Vegan Double-Cauliflower Fettuccine Alfredo

Estimated Nutrition Info (per serving): Calories: 380; Total Fat: 12g; Saturated Fat: 2g; Monounsaturated Fat: 8g; Cholesterol: 0mg; Sodium: 522mg; Carbohydrate: 51g; Dietary Fiber: 11g; Sugar: 10g; Protein: 9g

9. Roasted Ratatouille Spaghetti 

Estimated Nutrition Info (per serving): Calories: 322; Total Fat: 9g; Saturated Fat: 1g; Monounsaturated Fat: 5g; Cholesterol: 0mg; Sodium: 589mg; Carbohydrate: 52g; Dietary Fiber: 9g; Sugar: 7g; Protein: 10g

10. Baked Broccoli Mac & Cheese

Estimated Nutrition Info (per serving): Calories: 333; Total Fat: 10g; Saturated Fat: 5g; Monounsaturated Fat: 1g; Cholesterol: 28mg; Sodium: 393mg; Total Carbohydrate: 40g; Dietary Fiber: 5g; Sugars: 2g; Protein: 18g

11. One-Pot Pasta With Cauliflower, Lemon, And Olives 

Estimated Nutrition Info (per serving): Calories: 311; Total Fat: 15g; Saturated Fat: 4g; Monounsaturated Fat: 6g; Cholesterol: 17mg; Sodium: 651mg; Carbohydrate: 47g; Dietary Fiber: 9g; Sugar: 5g; Protein 12g

Frequently Asked Questions About High-Protein Pasta Recipes

Still got questions about upping your pasta protein game? Here’s a rundown of the most common questions.

What pasta dish has the most protein?

Traditional pasta isn’t a protein powerhouse. Try different types of pasta with a higher protein content, including:

• Soybean pasta
• Edamame pasta
• Chickpea pasta

Is protein pasta OK for weight loss?

Absolutely! High-protein foods can help you feel fuller for longer, which can aid in weight management. 

Can you add protein powder to pasta?

Yes, you can! Protein powder can be a convenient way to boost your pasta’s protein content by mixing it into the sauce you serve with your pasta. Experiment with flavorless options so that you don’t notice the difference. 

The Bottom Line: Healthy Protein-Packed Pasta You’ll Love

Making high-protein pasta dishes doesn’t have to be rocket science. The recipes above include plenty of protein to satisfy your appetite and fuel your day. If you’re looking for more inspiration for a healthier diet, discover more recipes in the MyFitnessPal app!

The post 20 High-Protein Pasta Recipes You Will Love appeared first on MyFitnessPal Blog.

Take your workouts to the next level with our easy-to-use  Heart Rate Zone Calculator!

By simply entering your age, you’ll instantly discover your optimal heart rate zones, helping you train smarter, burn fat efficiently, and improve your overall fitness. Whether you’re a beginner or an athlete, this tool helps you tailor your workouts to match your goals and get the most out of every session.

The **Heart Rate Zone Calculator** is a simple, web-based tool designed to help users determine their optimal heart rate zones for exercise based on their age. By inputting their age, users can quickly see a breakdown of their heart rate across five key zones:

1. **Zone 1 (50-60% of max heart rate):** Ideal for warm-ups and cool-downs.
2. **Zone 2 (60-70%):** Best for fat burning and endurance training.
3. **Zone 3 (70-80%):** Focused on cardiovascular fitness and improving aerobic capacity.
4. **Zone 4 (80-90%):** Designed for hardcore, high-intensity training.
5. **Zone 5 (90-100%):** Suitable for maximum effort and short bursts of speed.

The calculator uses the standard formula to estimate the user’s maximum heart rate (220 minus age) and applies percentage ranges to define each zone. This easy-to-use tool allows users to tailor their workouts for better performance and results by understanding which intensity levels they are working within.

 

**Medical Disclaimer:**

The information provided by this Heart Rate Zone Calculator is intended for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician or other qualified health provider before starting any exercise program or if you have any concerns about your health or medical condition. The calculations and results provided by this tool are estimates and may not be accurate for all individuals, especially those with medical conditions affecting heart rate. Use this tool at your own risk.

 

For better or worse, TikTok has become a breeding ground for nutrition trends. Some of these trends deserve attention, but many promote bad health advice.

Among the latest fads is the “protein soda” trend, likely drawing inspiration from the Hulu reality show, “Secret Lives of Mormon Wives.”

This trend combines a pre-made protein drink with soda. The idea is this combo creates a tasty and protein-rich beverage.

Some might think protein soda sounds awful, while others think it sounds delicious. But the real question is, is this trend healthy? 

As a dietitian, here’s my take on protein soda. I’ll share whether it aligns with healthy eating recommendations and supports a balanced diet.

What is Protein Soda?

Protein soda includes two main components: pre-made protein drinks and various sodas. 

The trend has taken off from viral videos created by TikTok users including Rebecca Gordon and Sadie Reeves. 

In their videos, both women got a fountain Diet Coke over ice and added a bottle of Fair Life’s Core Power Vanilla High Protein Milk Shake, labeling it “protein Diet Coke.”

Many TikTokers say this original combo tastes like an ice cream float.

“Honestly, it’s not bad,” Reeves said after a few sips. 

The trend has gained traction thanks to these and other TikTok influencers who endorse it and share creative takes on the drink.

Variations on this trend include vanilla protein shake with orange soda or chocolate protein shake with cola. 

This concoction has emerged on social media during the ongoing craze for high-protein foods, supercharging its popularity.

@sadiereeves2.0 welcome to Utah @Rebecca Gordon #Utah #dietcoke #proteindietcoke #sadiereeves #foryoupage #fyp ♬ Did Somebody Say HipOpera – Latto & Christina Aguilera

Protein Is Personal

Your daily protein intake should meet your individual needs. These vary by age, activity level, and health conditions.

For the average adult getting little physical activity, the Recommended Dietary Allowance (RDA) is about 0.8 grams of protein per kilogram of body weight (1).  

But some research suggests older adults may need more protein than this to help prevent muscle loss with age (1). 

Active people, especially those doing intense workouts or aiming to lose weight, may need more protein as well (2). The recommendation is about 1.2 to 2.0 grams per kilogram of body weight to help repair and grow muscles (2). 

Beyond building, repairing, and maintaining muscles, protein intake is beneficial for:

• Helping you feel full longer, which supports healthy weight management (1).
• Regulating hormones and enzymes, supporting bodily functions (2).
• Balancing fluid and electrolyte levels in your body (2).

When aiming for optimal protein intake, consider your diet, lifestyle, and health goals.

Common misconceptions suggest that higher protein intake always equates to better health outcomes. 

But, most people should stick with the guidelines mentioned above. Or, aim to eat about two to three meals daily, each providing around 25–30 grams of protein (1).

Too much protein can strain the kidneys and lead to imbalances with other nutrients like:

• Carbohydrates
• Fats
• Fiber

Tracking your protein intake with the MyFitnessPal app can help you check your daily protein levels and adjust as needed.

If you have any medical concerns, like kidney disease, or want extra help, see a dietitian about how much protein you should eat. This will help avoid potential side effects from too much or too little protein.

Protein Soda Pros and Cons

Some TikTokers say that by adding protein to diet soda, they get a boost of protein and caffeine in one simple beverage.

Is this the healthiest way to consume protein and get your caffeine fix, though? 

In short, not really. But here’s a breakdown of the pros and cons. 

Pros

One of the main advantages of protein soda is its convenience. It offers a quick and easy way to increase protein intake on the go.

Diet sodas are lower in calories than sugar-sweetened drinks. They could help you stay within your daily calorie goals if you combine them with a low-calorie protein shake.

The carbonation could also help mask the unpleasant texture of thicker protein drinks.

Cons

On the downside, protein sodas and most other liquid foods likely won’t fill you up as much or for as long as whole foods (3). This could lead to increased hunger and overeating.

Also, protein shakes and sodas often have added sugars or artificial sweeteners. These are used to improve taste but may harm health. 

Sugar-related health risks include chronic diseases (4), such as:

• Type 2 diabetes 
• Heart disease 
• Certain cancers 

So, regular soda drinkers should keep their intake below one serving per week (4). 

People often assume diet soda is healthier, but researchers also link diet sodas to potential harm, particularly from artificial sweeteners (5). 

The World Health Organization (WHO) now advises against artificial sweeteners for weight management or disease prevention (6).

Newer research suggests they may be bad for our gut, heart, and metabolic health (7).  

We need more studies to grasp their long-term effects, but it may be best to avoid them.  

Use protein supplements sparingly

Protein shakes, bars, and powders can provide convenient protein alternatives. But they should be considered an occasional supplement, not a diet staple. Choose them wisely for their nutrition and ingredients.

These highly processed foods often lack fiber, vitamins, minerals, and other healthy compounds. 

Overall, whole foods are generally more filling and nutritious, promoting better long-term dietary habits.

Protein Soda: A Dietitian’s Verdict

Protein sodas, while enticing to some, fall short of being a healthy trend. 

Personally, I wouldn’t drink protein soda. 

In fact, I choose not to drink soda in general, whether it’s diet or regular. I opt for seltzer water with a splash of 100% fruit juice when I crave a bubbly beverage.

I also prefer to get my protein from lean, whole food sources. As a vegetarian, I enjoy protein-rich plant-based options like beans, nuts, and whole and sprouted grains.

If I were a meat-eater, I would still choose whole food sources over protein shakes for the added nutritional value.

I’d include plant-based options plus animal-based foods such as:

• Chicken breast
• Baked salmon
• Hard-boiled eggs

If you want to increase your protein intake, skip the soda and try MyFitnessPal’s free high-protein diet plan. It provides guidance on achieving your protein goals through balanced and healthy meals.

Other Dietitians’ Take on the Protein Soda Trend

Other MyFitnessPal dietitians also prefer lean, whole-food protein sources. They recommend against relying on protein soda drinks for regular protein intake. 

Katherine Basbaum, MS, RD, says that protein soda “sounds gross.” She called it unnecessary chemicals poured over ice. “I’d take a latte and scrambled eggs over that any day to get my protein and caffeine fix,” says Basbaum.

Joanna Gregg, RD, says go ahead and try this trend if you want to boost your protein. Just don’t expect it to support your health goals. 

“Overall, would I ever recommend this? No. Do I think it is building healthy habits? Not really. Is it the worst TikTok trend I have ever seen? Not even close,” she says. 

Ultimately, whole foods are the ideal protein choice for nutrition and health benefits.

Final Thoughts: Is Protein Soda Here to Stay?

Protein sodas may be a fun and convenient way to increase protein intake but approach this trend cautiously.

MyFitnessPal dietitians, including myself, agree it’s okay for most healthy adults to try this trend. But we don’t recommend adding protein soda to your regular diet. 

To spot sketchy health info on social media, cross-check it with trusted sources or verified experts, like doctors and dietitians.

Overall, to promote long-term health, prioritize mindful, balanced eating over viral trends. 

The post Dietitian Reacts to TikTok’s New “Protein Soda” Trend appeared first on MyFitnessPal Blog.

A Calorie Calculator Is A Valuable Tool For Anyone Looking To Improve Their Fitness And Overall Health.

By estimating daily calorie needs based on factors like age, gender, weight, height, and activity level, a calorie calculator helps users understand how much energy they need to maintain, lose, or gain weight.

For fitness enthusiasts, it offers personalized insights that can guide dietary choices and optimize meal planning. It also supports goal-setting by providing a clear picture of daily caloric intake requirements, which is essential for achieving specific fitness objectives, whether they involve weight loss, muscle gain, or general maintenance.

Moreover, using a calorie calculator encourages mindfulness around eating habits and promotes a balanced lifestyle by helping users make informed decisions about their nutrition. For fitness websites, offering a calorie calculator can enhance user engagement, providing a practical and educational resource that draws in visitors and encourages them to return regularly for updates on their fitness journey.

(Fixed Code to highlight answer in green)

Calculate

Click on the following link to get a free Calorie Calculator for personal use.

Click Here for Personal Calorie Calculator Spreadsheet

You probably already know Doctor Mike from Tiktok and Instagram. He’s a board-certified physician who happens to be great at making educational videos (that often go viral!). 

And now he’s partnered with MyFitnessPal to quiz strangers on the street on their nutrition knowledge. You know, the basic stuff like how much protein, sugar, and calories are in everyday foods. 

The result? Well, watch for yourself:

@myfitnesspal

#ad Do you know what’s actually in your food? We teamed up with @doctormike to show that both the quantity and quality of what we eat matters. #myfitnesspal #myfitnesspalpartner Link In Bio.

♬ original sound – MyFitnessPal

Gaps in Nutrition Knowledge

Doctor Mike’s video isn’t the only evidence that the general population lacks foundational nutrition knowledge. 

In a recent MyFitnessPal survey, we found that the majority of respondents underestimated how many grams of fat are in foods like fish tacos, a Caesar salad, and an avocado. In fact, those foods contain almost double the fat than what survey respondents guessed.

Even more surprising, 88% of respondents said they do not really have any idea how much protein, fiber, carbs, sugar, and salt they consume daily. 

“No matter what your health goals are, it’s important to at least have a general idea of how much you are getting in the major nutrient categories,” Katherine Basbaum, a registered dietitian with MyFitnessPal says. “Even for the average healthy adult, having too much of some nutrients and not enough of others can affect whether you meet your goals.”

For example: if you’re trying to improve your gut health and microbiome, it’s important to know if you’re getting enough fiber to help the healthy bacteria in your gut. It’s also good to know how much sugar you’re eating. Excess sugar can quickly derail your gut health. 

Calorie Confusion

If Doctor Mike’s video is any indication, people aren’t good at estimating calorie counts either. In the video, most people overestimated the amount of calories in peanut butter. Their answers ranged from 100-800 calories (spoiler: it’s 180 calories!).

“Overestimating the calorie content of foods can have a negative impact on your overall health for a number of reasons. Some foods contain lighter or healthier-sounding ingredients that in our minds might equate to it being lower calorie, but in fact, sometimes foods that sound richer and more calorie-dense actually have fewer calories than the healthier-sounding ones,” Basbaum says. “For example, per the recent MyFitnessPal survey, many respondents guessed that a cheeseburger contains more calories than two fish tacos. In reality, a cheeseburger typically contains around 380 calories, while two fish tacos add up to about 490 calories.”

This is why it’s always good to check calories from a reliable source. While calorie counting may not be your go-to way of tracking what you’re eating, over and underestimating calories can slow down or stall your goals.

“There is no one generic number of calories every person needs to maintain a healthy weight,” Basbaum adds. “It varies from person to person and depends on a number of factors including age, gender, weight, height and activity level.” 

How to Improve Your Nutrition IQ

So, how do you figure out what your nutrition needs are? Where should you look for information about what’s actually in your food?

Don’t worry: it’s easier to brush up on your nutrition knowledge than you might think. There’s so many ways to boost your nutrition IQ, and one way to do that is to simply check the label. 

“The images and health claims on the front of packages give you very little information about the nutrition and quality of the food inside,” Basbaum says. “It’s a marketing tool to sell you the product.” If you really want to bump up your nutrition IQ, read the nutrition facts label on the back of the package. 

It’s not just packaged foods that have this nutrition info available. “The same goes for restaurant foods. If it is a chain restaurant with more than 20 locations, they are required to post their nutrition information on their website and at their locations.”

If you want a database that contains these foods and more, use MyFitnessPal. “It can give you almost all the nutrition information in one convenient place, whether it’s packaged and restaurant foods or fresh foods like meats and produce,” says Basbaum.

Our members second that: according to our recent MyFitnessPal survey, 87% of respondents agree that being able to accurately log the food they’re consuming would help them keep an eye on their food / calorie intake. 

Whatever you choose, learning about the nutrition in your food can help you make better choices, achieve your goals, and feel like a better version of yourself. And if Doctor Mike ever approaches you on the street to challenge your nutrition IQ, you’ll be ready.

The post Doctor Mike Tests Strangers’ Nutrition IQ In New Video appeared first on MyFitnessPal Blog.

Discover effective HIIT exercise tips for remote workers to stay active, boost energy, and improve fitness—all from the comfort of your home office.

Understanding HIIT

HIIT is all about short bursts of intense exercise followed by rest.

HIIT, or High-Intensity Interval Training, is a game-changer for remote employees seeking effective workouts without a huge time commitment. Imagine squeezing in quick and easy HIIT exercises between virtual meetings or during breaks. You can elevate your heart rate and torch calories in just 20 minutes! Think jumping jacks, burpees, or mountain climbers, paired with short rest periods. This method not only maximizes your workout efficiency but also boosts your mood and productivity. So, whether you’re working from your kitchen table or a cozy home office, integrating HIIT can transform your remote work fitness routine into something invigorating and fun!

It’s a time-efficient way to get a full workout in without needing hours at the gym.

When you’re juggling deadlines and virtual meetings, finding time for fitness can feel impossible. That’s where effective HIIT workouts for remote employees come in. These quick and easy HIIT exercises for remote workers, like high knees or squat jumps, can be done in just a few minutes without any equipment. You don’t need a gym membership or hours to spare. Instead, you can sneak in a powerful session during lunch breaks or between calls. By embracing remote work fitness tips: HIIT edition, you not only stay fit but also enhance your focus and energy, making those long workdays a little brighter.

Why HIIT Works for Remote Workers

What are the benefits of HIIT for busy schedules?

HIIT is a lifesaver for busy remote workers, offering a perfect blend of efficiency and effectiveness. With short bursts of intense activity, you can easily fit a workout into your packed schedule. Picture this: in just 15 minutes, you can elevate your heart rate and feel invigorated, all without the need for fancy equipment. This approach not only burns calories but also improves your mood and sharpens your concentration. As you tackle your to-do list, a quick HIIT session can be the energy boost you need, transforming those sluggish afternoons into productive power hours. Embrace HIIT, and watch your work-life balance thrive!

Let’s talk about how it can boost your focus and productivity while you’re working.

Incorporating effective HIIT workouts for remote employees can significantly boost both focus and productivity during work hours. When you engage in quick and easy HIIT exercises for remote workers, such as sprint intervals or plank jacks, you stimulate blood flow and oxygen to the brain. This rush of activity not only enhances your mood but also sharpens your mental clarity, making it easier to tackle complex tasks. Even a brief 10-minute HIIT session can reset your mind, helping you shake off that midday slump. So, embrace these remote work fitness tips: HIIT edition, and watch your efficiency soar throughout the day!

Quick and Easy HIIT Exercises for Remote Workers

How about sharing some easy HIIT workouts that you can do right at home?

If you’re looking to spice up your home workout routine, here are some simple HIIT exercises perfect for remote workers. Start with high knees for 30 seconds, followed by 30 seconds of rest. Next, try squat jumps to get your heart racing, then switch to push-ups for upper body strength. Burpees are another great way to combine cardio and strength, while mountain climbers keep your core engaged. Finish off with some plank holds to build stability. Remember, these quick and easy HIIT exercises can be done in just 15-20 minutes, making them ideal for busy schedules during your workday!

Focus on workouts that need little gear and take up hardly any room.

When you’re short on space or equipment, effective HIIT workouts for remote employees are a breeze to implement. Think about exercises like bodyweight squats or lunges that demand nothing more than your own weight. You can even do high knees or butt kicks in a small area to elevate your heart rate. Plank jacks and mountain climbers require minimal room but pack a powerful punch. Add in some quick stretches or side lunges, and you’ve created an invigorating routine. These quick and easy HIIT exercises for remote workers not only fit seamlessly into your day but also keep you active and energized!

Integrating HIIT into Your Daily Routine

Tips on scheduling HIIT sessions around work commitments.

Finding time for effective HIIT workouts for remote employees can feel challenging, but with a little planning, it’s totally doable! Start by carving out small pockets of time in your day, perhaps right before or after meetings. Even a 10-minute break can work wonders! Consider setting reminders on your calendar to encourage those quick sessions. You might also try integrating HIIT exercises into your lunch break—think about a brisk 15-minute workout to refresh your mind. These remote work fitness tips: HIIT edition can make a world of difference, ensuring you stay active while juggling your work commitments.

Tips for fitting in quick workouts during your breaks.

When it comes to squeezing in quick and easy HIIT exercises for remote workers, creativity is key! Try setting a timer for 5 to 10 minutes during your breaks. You can do a round of jumping jacks, followed by some lunges or even a few push-ups. If you’re on a video call, consider standing or doing calf raises while you chat. Another fun idea? Create a mini circuit: alternate between high knees and squats, then finish with a plank. By embracing these remote work fitness tips: HIIT edition, you’ll not only stay active but also feel revitalized, ready to tackle your next task!

Setting Realistic Goals and Tracking Progress

Why it’s crucial to set realistic fitness goals.

Setting achievable fitness goals is crucial for remote workers looking to incorporate effective HIIT workouts into their routines. Rather than aiming for lofty, unrealistic targets, focus on small, incremental milestones. For instance, start with just two HIIT sessions a week and gradually increase the frequency as you build stamina. Track your progress in a fun way—maybe with a colorful chart or an app that celebrates your achievements. This approach keeps you motivated and accountable. Remember, every little victory counts! By setting realistic goals, you’ll not only make fitness a sustainable part of your day but also enjoy the process along the way.

Let’s chat about some effective ways to keep track of your progress.

Tracking your progress is essential for staying motivated and seeing results from your HIIT workouts. One effective method is to keep a fitness journal, jotting down your workouts, reps, and how you felt during each session. Alternatively, you can use fitness apps that allow you to log your activities, set goals, and monitor your improvements over time. Consider taking progress photos or measurements every few weeks to visually capture your transformation. Another fun approach is to challenge yourself with monthly fitness tests, like timed sprints or max push-ups, to quantify your gains. Celebrate these milestones to keep your spirits high!

Staying Motivated with HIIT

Let’s chat about some tips to keep your motivation up when you’re working from home.

Staying motivated while working remotely can be a challenge, but integrating effective HIIT workouts for remote employees can make a big difference. Start by setting specific fitness goals, like committing to just three 15-minute HIIT sessions each week. Schedule these workouts like important meetings—block out that time! Another tip? Find a workout buddy, even virtually, to keep each other accountable. You can also join online fitness communities to share progress and tips. Lastly, mix up your quick and easy HIIT exercises for remote workers to keep things fresh and fun, ensuring you stay engaged and energized throughout your workday!

Check out some online resources and communities where you can get support.

In the quest for effective HIIT workouts for remote employees, online resources can be a game-changer! Websites like the current one  and YouTube channels such as HASfit or Muscle Mind Motivation offer free workouts tailored for busy schedules. Additionally, social media platforms host vibrant communities where you can find motivation and share your journey. Consider joining Facebook groups focused on remote work fitness tips: HIIT edition, where members exchange their favorite quick and easy HIIT exercises for remote workers. Engaging with others not only keeps you accountable but also adds a fun social element to your fitness routine. So, explore these resources and get inspired!

Top HIIT Exercise Tips for Remote Workers

Working remotely offers flexibility but often leads to long hours sitting at a desk. To counteract this, incorporating High-Intensity Interval Training (HIIT) into your routine is a game-changer. HIIT exercises are quick, require minimal equipment, and can be done from home, making them ideal for remote workers looking to stay active and energized.

  **Why HIIT is Perfect for Remote Workers**

HIIT exercises provide a full-body workout in as little as 15-20 minutes. The intense bursts of activity followed by short rests allow you to maximize your workout in minimal time. This makes it easy to squeeze a session into your day, even between Zoom calls!

 

### **1. Schedule Micro-Workouts Throughout the Day**

Instead of one long workout, try breaking up your HIIT routine into 5-10 minute bursts. This can be as simple as doing:
– **Jump squats and push-ups for 5 minutes mid-morning**
– **High knees and planks for 5 minutes mid-afternoon**

**Tip**: Use reminders on your phone or set alarms to prompt these short sessions, helping you to stay consistent.

### **2. Choose Simple, Space-Friendly Exercises**

For a remote setup, focus on exercises that don’t require much space or equipment, such as:
– **Jumping jacks**: Excellent for cardio and warm-up.
– **Bodyweight squats**: Great for leg strength and can be done anywhere.
– **Plank variations**: Perfect for core strength, with options like side planks to keep things interesting.

**Tip**: Keep a yoga mat handy so you can easily transition into a quick HIIT routine.

### **3. Incorporate HIIT into Your Lunch Break**

Use your lunch break for a quick, energizing workout. A 10-15 minute HIIT session can revitalize you for the rest of the day. Try this routine:
– **30 seconds of burpees**
– **30 seconds of rest**
– **30 seconds of mountain climbers**
– **Repeat for 3 rounds**

**Tip**: Prep a post-workout meal or shake beforehand so you can refuel quickly and get back to work.

### **4. Focus on Full-Body Exercises to Maximize Impact**

HIIT is most effective when you engage multiple muscle groups. Exercises like burpees, jump squats, and mountain climbers activate both upper and lower body, burning more calories and building strength.

**Tip**: Aim to incorporate at least two full-body moves per session for maximum efficiency.

### **5. Stretch Before and After to Prevent Desk-Related Stiffness**

Remote workers often experience stiffness from prolonged sitting, which can lead to tight hips and shoulders. Always start your HIIT session with a quick warm-up and end with a few stretches to release tension in these areas.

– **Pre-Workout Stretch**: Focus on dynamic movements like leg swings or arm circles.
– **Post-Workout Stretch**: Incorporate static stretches for hamstrings, hip flexors, and shoulders.

**Tip**: Spend at least 5 minutes stretching post-workout to aid recovery and reduce stiffness.

### **6. Stay Hydrated and Take Breathers**

HIIT is intense, and you’ll need to replenish fluids. Keep a water bottle nearby and take sips during your rest intervals.

**Tip**: Set a goal to drink a glass of water before and after each workout session.

—

### **Quick HIIT Routine for Remote Workers**

Here’s a sample 15-minute routine that’s perfect for remote workers:

1. **Jumping Jacks (30 seconds)**
– Rest for 30 seconds
2. **Bodyweight Squats (30 seconds)**
– Rest for 30 seconds
3. **Push-Ups (30 seconds)**
– Rest for 30 seconds
4. **Mountain Climbers (30 seconds)**
– Rest for 30 seconds
5. **Plank Hold (30 seconds)**

Repeat this circuit twice for a quick, effective workout.

 

By integrating these HIIT exercise tips into your remote work routine, you’ll boost your energy levels, reduce stress, and maintain your fitness without needing to leave your home. Start incorporating these workouts today, and see how they can make a big difference in your daily routine!

 

 

Whether you turn to seltzer water or sports drinks, it can be fun to find new, exciting drinks to help you stay hydrated. But when you’re craving something different than regular water, there’s a popular alternative more people have been turning to: Coconut water. 

Coconut water is rising in popularity on TikTok and other social media once more as an effective natural flavor enhancer in mocktails, cocktails, and coffee, among many other popular drinks. It’s not too sugary, not too bold, and enhances flavor instead of watering down drinks. 

Plus, on its own, it’s often compared to sports drinks and other electrolyte-packed artificial beverages. Is it a better option than sports drinks? Does it actually pack more of a nutritional punch than regular water? Let’s dig into the hydration qualities of coconut water. 

What Makes a Drink Hydrating?

Hydrating beverages come in all shapes and sizes, according to Joanna Gregg, a registered dietitian with MyFitnessPal. 

“Based on a study comparing the hydrating effects of certain beverages, total volume and nutrient composition are what ultimately determine how hydrating a beverage is.” 

Basically, this means that “beverages with small amounts of carbohydrates, protein and/or fat were more hydrating than water.” For example, according to the study, milk is actually one of the more hydrating drinks on the market. 

But, for the amount of hydration humans require, it isn’t nutritionally recommended to consume that much milk every day. For long-term sustainable hydration, water is still the way to go, says Gregg.

Electrolytes also play a big role in hydration “Electrolytes, specifically sodium and potassium, are minerals that help our bodies achieve balance to maintain blood pressure, regulate heart contractions, and more. They preserve optimal homeostasis for a variety of bodily functions,” Gregg says. “Consuming electrolytes helps you stay hydrated by helping your body retain the correct amount of fluids.”

Depending on your activity level, you may not need to go crazy with replenishing your electrolyte, according to Gregg. “Unless you’re losing large amounts of electrolytes via excessive perspiration or illness,you probably don’t need to worry about it.”

Nutritional Profile of Coconut Water

One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water has been touted as nature’s sports drink because of its high levels of natural electrolytes such as potassium, sodium and magnesium, all of which help replenish lost nutrients,” Gregg says. 

Along with its high water content and natural sugars, coconut water is a good option for someone looking for a refreshing beverage that’s different from regular water. According to the MyFitnessPal app, one cup of coconut typically water contains: 

• 46 calories
• 8.9g carbs
• 0.5g fat
• 1.7g protein
• 252mg sodium
• 6.3g sugar
• 2.6g fiber

Gregg does advise that while coconut water is a great boost of electrolytes and other good things, foods like fruits and vegetables should still be your number one priority. “It is important to get most of the nutrients coconut water provides through the consumption of fruits and vegetables, which have other added benefits like fiber and a large variety of vitamins and minerals.”

Is Coconut Water Hydrating?

We know coconut water is a great boost of electrolytes, but is coconut water as hydrating as regular water? Gregg’s answer: mostly not, but it depends.

“No research has found coconut water to be more hydrating than water or other electrolyte beverages,” Gregg says. “Water is still the gold standard of hydration. Without excess fluid losses most people can rely on water and a well balanced diet for hydration and electrolyte consumption.”

Like Gregg said earlier, unless you are losing a lot of fluid either through sweating during a long workout, or illness, you’re likely not going to be in dire need of replenishing electrolytes. In the case of coconut water vs. water, water will still be your go-to. “The bottom line is that your body is pretty good at managing most of this all on its own.”

Coconut Water vs. Other Hydrating Drinks

Coconut water still has a leg up on sports drinks due to its natural qualities, but there are certain cases where sports drinks might be the better option. 

Coconut water doesn’t have as much sodium as is found in many sports drinks. “It’s likely lacking in the amount of sodium needed after long durations of sweating and exercise that is typically found in traditional sports drinks,” Gregg says. 

In cases where you are losing a lot of electrolytes, such as a long and intense workout, it is best to turn to those sports drinks to make sure you are replenishing all the fluids you lost. Sports drinks have about roughly 500 mg of sodium (varies on the brand/variety), whereas coconut water has between 30-60 mg sodium. Regular water sodium levels vary, but are traditionally at very low levels: less than 20 mg per liter. 

You can base your beverage choice on your activity level. If you’re working up a sweat, opt for a sports drink. If you’re taking things easy and not doing a lot of strenuous physical activity, stick with drinking water. If you find yourself doing light activity, like a quick workout, brisk walk, or just want to try something new, there’s plenty of opportunities to incorporate coconut water in your diet. 

When to Choose Coconut Water

Coconut water is a very versatile beverage: you can enjoy it on its own, or mixed in with another drink. 

As mentioned, it’s recently become popular as a mixer for mocktails and cocktails, and as a replacement for fruit juices in different beverages. “If you are looking for a lower sugar alternative to high carbohydrate beverages and fruit juices, then coconut water could be a refreshing replacement,” Gregg says. “Or if you are just looking for an occasional tastier hydration method, coconut water can be a quick, on-the-go option.

“For a small nutrient boost, try freezing coconut water into ice cubes and enjoying it with your water. You can also try adding it to your favorite smoothie recipe in place of juice to lower the sugar amount.”

Even though it’s easy to use in so many ways, there are times to stay away from it. “Due to the high levels of potassium in coconut water, anyone with altered kidney function should use caution or avoid these products,” Gregg advises. 

“Plus, athletes who lose large amounts of sweat via endurance exercise or people who experience excessive fluid loss from outdoor labor or sports would benefit from an electrolyte replacement that contains more sodium.”

Frequently Asked Questions

The post Is Coconut Water Actually Hydrating? appeared first on MyFitnessPal Blog.

Whether you turn to seltzer water or sports drinks, it can be fun to find new, exciting drinks to help you stay hydrated. But when you’re craving something different than regular water, there’s a popular alternative more people have been turning to: Coconut water. 

Coconut water is rising in popularity on TikTok and other social media once more as an effective natural flavor enhancer in mocktails, cocktails, and coffee, among many other popular drinks. It’s not too sugary, not too bold, and enhances flavor instead of watering down drinks. 

Plus, on its own, it’s often compared to sports drinks and other electrolyte-packed artificial beverages. Is it a better option than sports drinks? Does it actually pack more of a nutritional punch than regular water? Let’s dig into the hydration qualities of coconut water. 

What Makes a Drink Hydrating?

Hydrating beverages come in all shapes and sizes, according to Joanna Gregg, a registered dietitian with MyFitnessPal. 

“Based on a study comparing the hydrating effects of certain beverages, total volume and nutrient composition are what ultimately determine how hydrating a beverage is.” 

Basically, this means that “beverages with small amounts of carbohydrates, protein and/or fat were more hydrating than water.” For example, according to the study, milk is actually one of the more hydrating drinks on the market. 

But, for the amount of hydration humans require, it isn’t nutritionally recommended to consume that much milk every day. For long-term sustainable hydration, water is still the way to go, says Gregg.

Electrolytes also play a big role in hydration “Electrolytes, specifically sodium and potassium, are minerals that help our bodies achieve balance to maintain blood pressure, regulate heart contractions, and more. They preserve optimal homeostasis for a variety of bodily functions,” Gregg says. “Consuming electrolytes helps you stay hydrated by helping your body retain the correct amount of fluids.”

Depending on your activity level, you may not need to go crazy with replenishing your electrolyte, according to Gregg. “Unless you’re losing large amounts of electrolytes via excessive perspiration or illness,you probably don’t need to worry about it.”

Nutritional Profile of Coconut Water

One of the many benefits of coconut water is its natural electrolyte balance. “Coconut water has been touted as nature’s sports drink because of its high levels of natural electrolytes such as potassium, sodium and magnesium, all of which help replenish lost nutrients,” Gregg says. 

Along with its high water content and natural sugars, coconut water is a good option for someone looking for a refreshing beverage that’s different from regular water. According to the MyFitnessPal app, one cup of coconut typically water contains: 

• 46 calories
• 8.9g carbs
• 0.5g fat
• 1.7g protein
• 252mg sodium
• 6.3g sugar
• 2.6g fiber

Gregg does advise that while coconut water is a great boost of electrolytes and other good things, foods like fruits and vegetables should still be your number one priority. “It is important to get most of the nutrients coconut water provides through the consumption of fruits and vegetables, which have other added benefits like fiber and a large variety of vitamins and minerals.”

Is Coconut Water Hydrating?

We know coconut water is a great boost of electrolytes, but is coconut water as hydrating as regular water? Gregg’s answer: mostly not, but it depends.

“No research has found coconut water to be more hydrating than water or other electrolyte beverages,” Gregg says. “Water is still the gold standard of hydration. Without excess fluid losses most people can rely on water and a well balanced diet for hydration and electrolyte consumption.”

Like Gregg said earlier, unless you are losing a lot of fluid either through sweating during a long workout, or illness, you’re likely not going to be in dire need of replenishing electrolytes. In the case of coconut water vs. water, water will still be your go-to. “The bottom line is that your body is pretty good at managing most of this all on its own.”

Coconut Water vs. Other Hydrating Drinks

Coconut water still has a leg up on sports drinks due to its natural qualities, but there are certain cases where sports drinks might be the better option. 

Coconut water doesn’t have as much sodium as is found in many sports drinks. “It’s likely lacking in the amount of sodium needed after long durations of sweating and exercise that is typically found in traditional sports drinks,” Gregg says. 

In cases where you are losing a lot of electrolytes, such as a long and intense workout, it is best to turn to those sports drinks to make sure you are replenishing all the fluids you lost. Sports drinks have about roughly 500 mg of sodium (varies on the brand/variety), whereas coconut water has between 30-60 mg sodium. Regular water sodium levels vary, but are traditionally at very low levels: less than 20 mg per liter. 

You can base your beverage choice on your activity level. If you’re working up a sweat, opt for a sports drink. If you’re taking things easy and not doing a lot of strenuous physical activity, stick with drinking water. If you find yourself doing light activity, like a quick workout, brisk walk, or just want to try something new, there’s plenty of opportunities to incorporate coconut water in your diet. 

When to Choose Coconut Water

Coconut water is a very versatile beverage: you can enjoy it on its own, or mixed in with another drink. 

As mentioned, it’s recently become popular as a mixer for mocktails and cocktails, and as a replacement for fruit juices in different beverages. “If you are looking for a lower sugar alternative to high carbohydrate beverages and fruit juices, then coconut water could be a refreshing replacement,” Gregg says. “Or if you are just looking for an occasional tastier hydration method, coconut water can be a quick, on-the-go option.

“For a small nutrient boost, try freezing coconut water into ice cubes and enjoying it with your water. You can also try adding it to your favorite smoothie recipe in place of juice to lower the sugar amount.”

Even though it’s easy to use in so many ways, there are times to stay away from it. “Due to the high levels of potassium in coconut water, anyone with altered kidney function should use caution or avoid these products,” Gregg advises. 

“Plus, athletes who lose large amounts of sweat via endurance exercise or people who experience excessive fluid loss from outdoor labor or sports would benefit from an electrolyte replacement that contains more sodium.”

Frequently Asked Questions

The post Is Coconut Water Actually Hydrating? appeared first on MyFitnessPal Blog.