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Courtesy of Mercedes-Benz
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  D. a nutritionist with Brigham and Women's Hospital in Boston
"By the time juice is juice it's usually been so processed that the majority of vitamins and minerals—and fiber—have been removed" Stick with whole fruits instead she adds which have built-in portion control: about 60 to 100 calories per fruit With juice on the other hand it's easy to pour yourself 200 to 300 calories in one sitting
Photo:
Muscle Milk Lean Muscle Protein Powder
Lewin sees a lot of what she calls "this whole protein mess" when she deals with both novice and professional athletes alike "After they work out they think they have to drink a protein shake—and that's a mistake" she says "What your body really needs is carbohydrates and just a small amount of protein"
Anything more than that basically has to be converted into carbs she explains which makes your kidneys work harder than they should have to That doesn't stop brands like Muscle Milk however from perpetuating the myth Their whey protein powder contain 32 grams of protein but only only 19 grams of carbohydrates per 310-calorie (2-scoop) serving—not to mention saturated fat and
artificial flavors
On top of that a 2010
Consumer Reports study
found that Muscle Milk powders contained some of the highest heavy-metal contamination levels out of all the protein supplements tested
Photo:
EAS Myoplex Original
Ready-to-drink protein shakes are another offender in the post-workout market for the same reasons as protein powders: Most contain far more protein than carbohydrates—and most people who drink them (if they're also eating three meals a day including meat eggs and other protein sources) are getting more protein than they actually need says Pluhar
But EAS Myoplex earns a spot on our "worst" list for another reason: That same 2010 Consumer Reports study found that its Rich Dark Chocolate Shake contained the highest amounts of arsenic out of 15 shakes and powders tested: Three daily servings provided an average of 169 micrograms of the heavy metal which is higher than the proposed limit of 15 micrograms a day EAS stands by its product stating that the drink's label clearly recommends no more than
two servings per day
Photo:
Powerade and Powerade Zero
While PepsiCo-owned Gatorade bowed to consumer pressure in early 2013 to remove brominated vegetable oil (a synthetic flame-retardant chemical banned in Europe and Japan) from its products Powerade's parent company Coca-Cola has made no such move to
follow suit
 Powerade also contains high-fructose corn syrup a synthetic blend of sugars that's been tied to the nation's obesity epidemic
That doesn't mean that its calorie-free line of Powerade Zero drinks (flavored with controversial sweeteners sucralose and acesulfame) is any better for you though "If you're working out for more than an hour you don't want a low- or no-calorie sports drink" says Lewin "You need to replenish with real calories—this is not the time to be thinking about diet drinks"
Photo:
Oh Yeah Protein Bars
"Some protein bars have as much as 8 grams of saturated fat" says Lewin "That's like eating a huge cheeseburger" Take for example the Oh Yeah bar which prides itself on having a "gooey candy bar-like taste" —thanks to some flavors' 370 calories and 18 grams of fat 8 of which are saturated (Think the "peanut butter and strawberry" flavor sounds healthy It's got the highest saturated fat content of them all:
9 grams
) "People are eating these protein bars thinking they're doing something good for their bodies but they're really filling it with pretty bad stuff" Lewin adds
Photo:
Frappuccinos
Yes coffee can be great fuel for athletes: It's packed with antioxidants and its caffeine has been shown to help enhance performance to boot But when it's combined with milk cream and flavor add-ins like chocolate and caramel they become sugar and fat traps that will do little more than weigh you down in the long run "They're high on the caloric density scale and low in nutrient density" says Lewin "In other words they're a lot of empty calories"
Photo:
Quaker Chewy Dipps Granola Bars
Granola sounds healthy since it's made with oats and nutritious ingredients like nuts and seeds But often its whole-grain goodness is offset by a sky-high sugar content or paired with less-than-healthy add-ins A prime example Quaker's Chewy Dipps Granola Bars—with flavors like Cookies and Cream Chocolate Chip and Caramel Nut all coated in a soft candy shell Each 140-calorie bar contains 4 grams of saturated fat along with partially hydrogenated soybean palm and palm kernel oils—code for artery-clogging trans fats that have been shown to lower good cholesterol (HDL) while raising bad cholesterol (LDL)
Photo:
Rockstar Punched Energy Drink
Rockstar sponsors extreme athletes—from BMX bikers to snowboarders to surfers—but that's about where the brand's athletic prowess ends "These products contain a lot of sugar a lot of caffeine and lots of savvy marketing" says Lewin who advises her clients to avoid Rockstar along with other competing energy drinks and shots (Regular Rockstar contains 160 mg caffeine per 16-ounce can while the Punched flavors contain a whopping 240 mg A cup of coffee in comparison contains about 95 mg)
Plus Lewin cautions "many athletes don't realize that caffeine isn't the only stimulant in these products" Some drinks like Rockstar also contain guarana seed extract which contains caffeine itself and has been linked to hospital admittances for caffeine
overdoses
 Lewin's bottom line: "If you're relying on these drinks to give you energy it means you're doing something wrong"
Photo:
Snapple Iced Tea
Bottled tea certainly isn't the worst thing you can drink but it's likely not delivering all of the health benefits it promises either A 2010 study from the American Chemical Society tested six brands of bottled tea and found that they all had very few if any antioxidant properties Some had such small amounts that you'd have to drink 20 bottles to receive the health benefits of one cup brewed from a tea bag
Snapple lovers got more bad luck in 2013 when a ConsumerLab study found that the brand's diet green tea contained almost none of the powerful antioxidant green tea is known for
EGCG
 When you also consider the fact that most bottled teas (including Snapple) are sweetened with sugar or artificial sweeteners it's easy to see why brewing your own is a smarter choice
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