Horchata: sports nutrition and recipes

Rosa del Toro

Tiger nut horchata is a non-alcoholic drink traditionally made by grinding and pressing tiger nuts, then mixing with water and usually sugar. Tiger nuts are tubers; the original list also grouped in roots and bulbs such as carrots and onions, which are botanically different.

Its composition differs from many soft drinks, but the amounts of fibre, vitamins and minerals such as iron and magnesium depend on the recipe, filtering and fortification. Check the label rather than assuming every horchata is rich in these nutrients.

Some horchatas supply energy comparable to whole milk or yoghurt. The example cited provides around 170 kcal per 250 ml, but products vary. Added sucrose can supply a substantial share of the carbohydrates. A 10% sugar content is not a universal minimum: unsweetened and reduced-sugar versions exist, and artisan production does not guarantee less sugar.

A quick pause:

Starch and sugars are both carbohydrates, but digestion and blood glucose responses depend on processing, portions and the complete meal. Starch is not always slowly digested, and whole fruit does not automatically cause a large glucose spike. For more on glycaemic load, see this post.

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Horchata after training

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Carbohydrates

Its carbohydrates can make horchata one possible component of a recovery meal.

Why?

Training uses carbohydrate stored as glycogen in muscle and liver. The amount depends on duration and intensity, with higher-intensity exercise generally relying more on carbohydrate.

Why?

Carbohydrates can supply energy rapidly and more economically in terms of oxygen use than fat. Fatigue is not simply running out of oxygen, and the body uses a mixture of fuels rather than a complete on/off switch.

With that clear, let us continue.

After demanding exercise, carbohydrates help replenish glycogen for the next session. Horchata can contribute if its composition and portion suit your needs, while adequate protein may need to come from another food. So, fancy an artisan horchata in Alboraya after training? It can certainly fit!

For more about post-workout nutrition, read this post.

Fatty-acid profile

The original example describes 4% fat supplying 35% of energy, but those figures are not consistent with every horchata recipe. Fat provides around 9 kcal per gram, so 10 g supplies 90 kcal.

Tiger nut fat is predominantly unsaturated and contains oleic acid, also found in olive oil and avocado.

The source reports 72% monounsaturated fatty acids, with oleic acid at 71%; these are sample-dependent figures, not specifications for every drink. Replacing saturated fat with unsaturated fat can support blood cholesterol management, but that does not mean unlimited portions. The cited 18% saturated-fat proportion is also specific to the composition discussed.

Monounsaturated fats fit a balanced diet, but describing them as anti-inflammatory does not establish that a glass of horchata directly treats post-exercise muscle or joint stress.

Amino acid profile

Horchata often contains around 1% protein or less, depending on dilution and filtering. Protein quality depends on digestibility and essential amino acid composition, while the total amount in a serving also matters.

Essential amino acids cannot be made in sufficient quantities by the body and must come from the diet.

The original comparison of selected amino acids with recommended intakes does not mean a glass of horchata meets daily protein or amino acid needs. Milk generally supplies considerably more protein.

Arginine is prominent in tiger nut protein. Its role in nitric oxide production does not prove that horchata improves blood flow or muscle recovery.

Why the caution?

Muscle fatigue has multiple causes. Lactate is also a useful fuel, rather than simply a toxin created when oxygen runs out. Claims that horchata’s arginine lowers lactate and prevents fatigue go beyond the evidence.

Rehydration

Thermoregulation keeps body temperature within a suitable range. During exercise, muscles generate heat, and hot conditions can add to the challenge. Evaporation of sweat helps dissipate heat.

Sweat is mostly water released onto the skin, where evaporation cools the body. Think of how much cooler a fan feels on wet skin. This cooling uses body water, so losses need appropriate replacement.

Hydration matters before, during and after exercise, especially in heat. Significant sweating also loses electrolytes, particularly sodium. Avoid both dehydration and excessive drinking.

Does horchata supply minerals?

Yes, although the amounts vary:

Vitamins and minerals

Horchata may contribute phosphorus, magnesium, potassium and calcium, but it is not automatically rich in them or a complete electrolyte-replacement drink.

Phosphorus has a structural role in bones and teeth, forms part of phospholipids in cell membranes, and participates in energy transfer through molecules such as ATP.

Magnesium supports bone health, muscle and nerve function, and energy metabolism. Adequate intake matters, but extra magnesium does not automatically improve performance or prevent joint injuries. It contributes to normal function alongside other nutrients; replacement after sweating should be based on actual needs rather than assuming horchata provides enough.

Potential vitamin contributions include folate, or vitamin B9, involved in normal blood-cell formation and DNA synthesis; niacin, or vitamin B3, which supports energy metabolism and normal skin and nerve function; and thiamin, or vitamin B1, which helps metabolise carbohydrates. Food-level niacin should not be confused with prescribed high-dose lipid treatment.

You might not know…

• Plain tiger nut horchata is naturally free from lactose and gluten, but people with allergies or coeliac disease should check ingredients and cross-contamination information.
• Horchata is not a proven treatment for diarrhoea or a substitute for appropriate rehydration.
• Tiger nuts contain enzymes, including amylase, lipase and catalase, but processing can alter them. Their presence does not establish a digestive benefit from the finished drink.

Recipes with horchata

Homemade tiger nut horchata (serves 4)

Ingredients

• 250 g tiger nuts
• 1 litre water
• Sugar (10 g) and sweetener to taste

Method

1. Soak the tiger nuts for 24 hours in the fridge.
2. Discard the soaking water and rinse.
3. Blend with clean drinking water until milky.
4. Add the measured sugar or sweetener to taste.
5. Strain through a clean fine cloth or nut-milk bag.
6. Blend with ice and serve in a large glass. Keep refrigerated and consume promptly.

Original figures per serving

262kcal
P: 3g /4%  
Carbohydrates: 31g /46%
Fat: 15g /50%

Horchata custard (serves 5–6)

Ingredients

• 1 litre horchata
• One cinnamon stick
• Peel of 1 lemon
• 7 egg yolks
• 30 g cornflour
• Biscuits and ground cinnamon, to serve

Method

1. Heat the horchata with cinnamon and lemon peel. Remove when it reaches the boil and infuse for another 5 minutes.
2. Meanwhile, mix the egg yolks and cornflour.
3. Slowly whisk the warm horchata into the yolk mixture.
4. Return to the saucepan and heat, stirring continuously, until it boils and thickens.
5. Remove from the heat and divide between bowls.
6. Cool promptly and refrigerate until chilled.

Original figures per serving

281 kcal
Protein: 5g /7%
Carbohydrates: 38g /54%
Fat: 12g /39%

Horchata waffles (serves 4)

Ingredients

• 60 g tiger nuts
• 200 ml water
• 80 g buckwheat flour
• 1 spoonful ground cinnamon
• 2 spoonfuls honey
• 2 eggs
• 4 egg whites

Method

1. Soak the tiger nuts for 24 hours in the fridge.
2. Drain and blend with around 200 ml clean water.
3. Mix the blended tiger nuts with buckwheat flour, whole eggs, egg whites and cinnamon. The source mentions extra tiger nut flour without a quantity; use the prepared tiger nut mixture rather than guessing an additional amount.
4. Lightly oil the waffle iron and cook the waffles until set throughout.
5. Serve with honey.

Original figures per serving

247 kcal
Protein: 14g/ 22%
Carbohydrates: 26g / 42%
Fat: 10g / 36%

Horchata gazpacho (serves 6)

Ingredients

• 1 litre horchata
• 10 fresh mint leaves
• 2 cucumbers
• 4 slices milk bread or sandwich bread

Method

1. Peel the cucumbers and carefully remove the seeds.
2. Blend the horchata, cucumber, bread and mint leaves.
3. Process until smooth.
4. Serve well chilled.

Original figures per serving

397 kcal
Protein: 6g/6%
Carbohydrates: 58g / 59%
Fat: 15g / 35%

Horchata coffee frappé (serves 4)

Ingredients

• 800 ml horchata
• Ice
• 40 g instant coffee in the original recipe: this may supply a very high caffeine dose. Use decaffeinated coffee or substantially reduce according to the product’s caffeine content and individual suitability.
• Vanilla flavouring

Method

1. Put the ice, horchata and appropriately chosen coffee quantity in a blender.
2. Blend until the ice is crushed.
3. Add vanilla and blend for a few more seconds.
4. Serve in a large glass.

Original figures per serving

215 kcal
Protein: 3g/6%
Carbohydrates: 34g / 64%
Fat: 7g / 30%

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References

1. “El gran libro de la Horchata y la chufa de Valencia”. José Miguel Soriano del Castillo. pp. 64–69 (2014).
2. “Horchata y salud – Aspectos nutricionales y dietéticos”. Amparo Alegría and Rosaura Farré. University of Valencia.
3. Regulatory Council, Chufa de Valencia Protected Designation of Origin.
4. CESNID. Tablas de Composición de alimentos. Edicions Universitat de Barcelona (2002).
5. Food and Nutrition Board. Recommended Dietary Allowances, subcommittee on the tenth edition of the RDAs, National Research Council (Ed). Commission on Life Sciences. pp. 51–75 (1987).
6. Farré R. Horchata y Salud: Nutricional y Dietética. Presentation at Chufa y Horchata: Tradición y salud, 13 May 2003, Fundación Valenciana de Estudios Avanzados.