Per 16 ounce (with 2 percent milk): 240 calories, 12 grams protein, 34 grams carbs, 1 gram fiber, 32 grams sugar, 7 grams fat, 4.5 grams saturated fat, 160 milligrams sodium, 80 milligrams caffeine Teavana Shaken Strawberry Green Tea Infusion Instead, opt for soy milk-or, if you can tolerate dairy, 2 percent or whole milk. Translation: “The added sugar is actually a lot lower than it looks,” explains Jones.Īlso, a note on milk choice: Though almond milk and coconut milk are trendy, lower-calorie options, they offer little protein. If you’re nervous about that seemingly high sugar count-32 grams-know that the majority (likely 24 to 25 grams) comes from naturally occuring sugar in the milk. The matcha also offers antioxidants, adds Hoban. This flavorful, slightly caffeinated beverage makes another solid choice postworkout, thanks to its favorable carb-to-protein ratio, says Jones. Per 16 ounce serving (not including milk or sweetener): 5 calories, 1 gram protein, 0 gram carbs, 0 gram fiber, 0 gram sugar, 0 gram fat, 0 gram saturated fat, 10 milligrams sodium, 260 milligrams caffeine Matcha Green Tea Latte With 2 Percent, Whole, or Soy Milk Sip approximately one hour before exercising to maximize the caffeine boost, says Jones. Add your preference of milk and a small dose of sugar (if you like). ![]() Starbucks’s Blonde Roast, for example, contains approximately 360 milligrams per 16 ounce serving, which, for some folks, may cause unpleasant side effects, like headache, jitters, and rapid heart rate.Ī safer bet is the Featured Dark Roast, which has 260 milligrams. The lighter the coffee roast, the more caffeine it contains, says Jones. Starbucks offers multiple drip coffee varieties, and flavor isn’t the only variance between them. With these guidelines in mind, here are five dietitian-approved drinks to consider on your next Starbucks stop. In general, Hoban recommends runners looking for a preworkout or prerace caffeine boost choose beverages between 100 and 300 milligrams. Espresso drinks, on the whole, are more caffeinated than drip coffee or teas. For some, caffeine can trigger bowel movements, which can be a good thing before a run-and a terrible thing during a run (or worse, a race). Lastly, pay attention to caffeine content, says runner Kim Hoban, R.D., C.P.T. Something else to keep an eye out from a GI standpoint is excess whipped cream, which can also cause digestive issues for some runners, especially if consumed prerun, she adds. Items advertised as “skinny” or “light” typically signal artificial sweeteners and sugar alcohols, Jones explains. Runners may also want to limit sugar alcohols, another type of sugar substitute that, if consumed in high enough amounts (like more than a few grams), may cause similar problems. One thing you may want to avoid, though, especially if you have a sensitive stomach? Artificial sweeteners, which can cause GI issues for some runners-think bloating, cramping, and even diarrhea-and in general, don’t offer athletes much in the way of needed carbs and energy. How to Eat for an Ultra to Avoid GI Issues.That’s because you’re expending so many carbohydrates during exercise, and fast-acting carbs like sugar help your muscles refuel afterwards, says Kelly Jones, R.D., a certified specialist in sports dietetics. Endurance athletes, in general, don’t need to be as strict as the general population on limiting added sugars to the American Heart Association guidelines, which tell men to cap added sugar at 36 grams a day and women at no more than 25 grams. “Runners want to choose that offer the most hydration and antioxidants and the lowest amounts of added sugar.” ![]() “Many of the fancier drinks at Starbucks are filled with unnecessary sugar, fat, and calories,” says cookbook author Dana Angelo White, R.D., A.T.C. Yet when it comes to getting your cup at America’s favorite coffeehouse-Starbucks-many of the menu items may not give you the healthy boost you’re looking for. The aroma alone can lure us out of bed for an early morning run, and downing the drink can provide a bunch of performance benefits during it, too. Coffee is pretty much a runner’s best friend.
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