Thanks for the previous response regarding maltodextrin for my Molokai race. I have two follow up questions. Could I mix Carbo-pro with coconut water during a race?  How about adding Carbo-pro to a protein drink for post-workout meal?”

Scott, Hawaii

Unless you live under a rock, you know that marketers have been trying to convince us that drinking coconut water is healthier than water as it keeps us “hydrated” better.

Because it is outside the scope of this answer to delve into the science (or lack of science) behind coconut water and because we are getting cooked with our training so we don’t have the energy to defend ourselves when the coconut water mafia comes calling if we even consider not recommending coconut water in coffee, cereal, before bedtime, and during each and every workout we won’t be exploring whether or not coconut water is beneficial at all.

We will, however, answer your two questions. Firstly, you are asking if you should drink coconut water during your Molokai 2 Oahu crossing and during races.  Our answer is that you can probably formulate a drink using a combination of coconut water, water to dilute the potassium (coconut water is high in potassium), add additional electrolytes including sodium (coconut water is lower in sodium than sports drinks) and add maltodextrin for additional calories. The problem is that we have no idea what that formula would be. We do know, however, that because of the high potassium in coconut water and the low sodium, you are going to need to be careful and watch your electrolytes. We are concerned that without some serious math you are going to run the risk of GI distress and/or not have enough sodium in the mix. If you want to go this route, we recommending consulting a nutritionist so you get the electrolyte balance and osmotic balance of your drink dialed in.

For us, therefore, with a race like Molokai, we do not recommend getting creative with your nutrition. Our (albeit easy to recommend and conservative recommendation)  is to stick with what has been proven in the past through science and experience.

Conversely, for shorter races, B-priority races, post-training, and for any other use, go ahead and experiment.  Maybe the coconut water will work great for you. For us, there is just too much at risk on race day in an ultra distance, A-priority,  race such as Molokai.

As far as your question goes for using matodextrin and coconut water in a post workout meal, adding carb-pro to a protein drink would likely work as good as anything else including just about any of the post workout drinks on the market or even eating a sandwich.  In our experience, we like to eat food after a workout or race. We turn to post workout drinks and mixes only  if we cannot get to food. One example of a situation where we will use a recovery drinks is if we are out mountain biking and any food left in the car will spoil. In this case, we bring a water based recovery drink along and leave it in the car.

The bottom line on all of this is that coconut water is high in potassium and low in sodium. You need to be careful of the electrolyte and osmotic balance in your drink during long races such as Molokai or you run the risk of GI issues and electrolyte problems.