Seven wonders of the whirled - power drinks - includes recipes

Men's Fitness, Sept, 1998

Got 60 seconds and a blender? Try one of these power drinks to give your body what it needs

Like any machine, your body needs energy to power its performance and the proper tools to repair any damage. Carbohydrates and fluids provide energy; protein enhances muscle growth and repair; and antioxidants help reduce inflammation and post-exercise soreness.

When you're pressed for time, though, it can be hard to meet all these energy and repair requirements with whole foods alone. That's where power drinks come in. But rather than rely exclusively on the commercial variety, which can get expensive and may not meet your needs, try making your own to get the right blend of ingredients for your specific exercise goals.

Energy drinks

To build muscle, you have to eat enough calories to fuel your body through an entire workout and create an environment that promotes tissue growth. But you can't wolf down all those calories immediately before a workout. Forget the heavy meals and slurp an energy-boosting drink instead. Power drinks can also provide calories during the day when you're not hungry for solid food or need a quick snack between meals.

Pina Colada

1 cup nonfat milk 1 packet vanilla Carnation Instant Breakfast powder 6 oz. low-fat pina colada yogurt 1/2 cup crushed pineapple, in natural juice 2 tbs. light coconut milk 1/2 tsp. rum extract 4 ice cubes

Mix all ingredients in a blender for one minute, or until smooth.

455 calories, 10 percent fat (5 grams), 21 grams protein, 82 grams carbohydrate per serving

Cherry Cordial

1 cup nonfat milk 1 cup low-fat cherry yogurt 1 packet chocolate Carnation Instant Breakfast powder 1/3 cup frozen cherries

Blend ingredients for 45 seconds, or until smooth.

551 calories, 7 percent fat (4 grams), 21 grams protein, 109 grams carbohydrate per serving

Protein drinks

Heavy exercise means increased protein needs. Try these high-powered protein drinks between meals or soon after a workout.

Morning Jump Start

2 tsp. Chai tea 2 cups nonfat milk 1/3 cup whey protein powder 1 tbs. honey 1/8 tsp. nutmeg 4 ice cubes

Simmer tea in milk for five to eight minutes. Refrigerate. Pour milk into blender, straining out tea leaves. Add remaining ingredients. Blend one minute or until smooth.

381 calories, 2 percent fat (1 gram), 40 grams protein, 53 grams carbohydrate per serving

Caribbean Crush

1 cup papaya juice 1/3 cup crushed pineapple, in natural juice 1/2 banana cup whey protein powder 6 ice cubes

Add all ingredients to blender and blend one minute, or until smooth.

366 calories, 5 percent fat (2 grams), 25 grams protein, 62 grams carbohydrate per serving

Apple Pie A La Mode

1 cup unfiltered apple juice 1/2 cup unsweetened applesauce 1/3 cup vanilla nonfat frozen yogurt 2 tbs. toasted wheat germ 1/3 cup whey protein powder

Add all ingredients to blender and blend for approximately one minute, or until smooth.

346 calories, 5 percent fat (2 grams), 27 grams protein, 55 grams carbohydrate per serving

Sports drinks

Fluid-replenishing sports drinks can help prepare your body for exercise, but they're better at quenching your thirst on active days.

Antioxidant Advantage

1 cup non-fat milk 6 oz. kiwi-strawberry nonfat yogurt 1/2 cup frozen strawberries 1 whole kiwi, peeled 1 tbs. lime juice 5 grams powdered creatine monohydrate

Blend all ingredients for 45 seconds, or until smooth.

316 calories, 3 percent fat (1 gram), 18 grams protein, 61 grams carbohydrate per serving

Lemon-Lime Zinger

1 one-inch piece fresh ginger 2 cups cold, unflavored sparkling water 1 tbs. lemon juice 2 tsp. lime juice 2 packets sugar substitute 1/8 tsp. salt

Grate ginger and squeeze out juice. Combine ginger juice with remaining ingredients and mix in a blender for 20 seconds. Serve immediately.

36 calories, 0 percent fat (0 grams), 0 grams protein, 9 grams carbohydrate per serving

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You can customize your power drink by adding these ingredients:

Fiber: With experts advising a target goal of 25 to 35 grams per day, getting enough fiber is often difficult. Juices and smoothies are usually devoid of fiber, but they don't have to be. Increase the fiber content of your power drinks by adding wheat germ and fruits with skins or seeds, or eat some whole-wheat crackers or breads with your drink. The extra fiber will help prevent insulin spikes and rapid crashes.

Protein: Protein powders add muscle to your drink without any unwanted ingredients. Nonfat dry milk powder and whey protein powder provide protein, carbohydrate, calcium and riboflavin.

Instant breakfast powders: These powders are great sources of energy and nutrients. If you're lactose-intolerant, choose a lactose-free energy-boosting supplement powder.

Creatine monohydrate: Creatine can help you build strength for weight training or other power sports. Add it to a shake or power drink to get in your daily five- to 10- milligram dose.

RELATED ARTICLE: Nutrition Extra

POTENT POTATO: Bake or microwave a potato and bring it to work for a healthful snack. Have it cold or warm, and eat the skin for added vitamin C. Potatoes are also rich in copper, magnesium, phosphorous, potassium, iron and fiber. To reduce the risk of botulism, don't store the potato in aluminum foil, and keep it refrigerated until you're ready to eat it.