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Saturday, September 6, 2014

Super Food Saturday- Homemade Sports Drink

Homemade Sports Drink

My Selfie for the HNF Awareness Campaign

The first recipe is adapted from Runner’s World Magazine. Commercial sports drinks are often full of sugar, artificial colors and additives. If you are looking for a more natural option to fuel your long workouts, try one of the listed options.
I’ve used when doing long distance training.  The rule is you need to supplement with nutrition for workouts longer than an hour.  When doing longer workouts especially in heat, you need to replace electrolytes.

Home Brew Sport Drink #1
2 cups filtered water, more to taste
2 fresh medjool dates, pitted.
2 teaspoons maple syrup
1 tablespoon lime juice (you can use lemon or orange)
¼ teaspoon sea salt

Place all items in a blender and blend on highest setting for one minute. Strain mixture through a metal strainer lined with a paper coffee filter.

153 calories
42 grams carbs
4 grams fiber
0 gram fat
485 mg sodium

Home Brew #2- Coconut Water

This one is really easy.  I buy coconut water in the can or box. Each box is about 12 ounces. Pour the water into a bike bottle (which is what I carry when I run) add 1 tablespoon of honey.  You can also use maple syrup or agave nectar.  That is hit. I have heard of some runners adding chia seeds. I’ve not done that, but I did use this recipe when I trained for the Boston Marathon.


Author representing Team CMT at PATCO Dallas 2014

Chris Wodke
Founder & Manager Team CMT

Chris is a triathlete and long distance runner. She is a three time participant of the Boston Marathon.  She was the 2012 National Champion Paratriathlon Open Division. In 2013 she qualified as a member of the Team USA Duathlon Team and was eligible to compete in 2014 at the Age Group World Duathlon Sprint Championship in Pontevedre Spain.  She chose instead to represent the U.S. as a paratriathlete at the Pan-American Triathlon Championship in Dallas, Texas.

She is the author of the book, “Running for My Life” that details her experience as a CMT affected athlete.

You may visit her author page at:

Team CMT is a group of athletes and supporters working to raise awareness and to find a cure for CMT. We have 154 members in 30 states. We also have members in Australia, Scotland, Canada, Vietnam, Turkey, Finland and Iran. If you wish to join us visit our web site; or

CMT or Charcot-Marie-Tooth is the most commonly inherited peripheral neuropathy. It affects over 155,000 Americans (as many as MS).  It is a disease of the nerves that control the muscles. It is slowly progressive, causing loss of normal function and or sensation in the lower legs/feet and arms/hands.

Symptoms include; muscle wasting in the lower legs and feet leading to foot drop, poor balance and gait problems Atrophy in the hands causes difficulty with manual dexterity.

Structural foot deformities such as high arches and hammer toes are common.

Poor tolerance for cool or cold temperatures and many people have chronically cold hands and feet.

Additional symptoms may include fatigue, sleep apnea, breathing difficulties and hearing loss.

Additional Link
Follow CMT affected Paratriathlete Timmy Dixon

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