As an athlete, you’ve likely heard the phrase “refuel with chocolate milk.” Maybe you’re one of those athletes who grabs that ice-cold glass of chocolate milk after a strenuous workout. But perhaps you’re asking, “What about white milk?”

Regardless of the sport that you play, in general, athletes require more protein than the average person.

Beyond protein’s well-known role in building and repairing lean muscle, protein supports strong bones, ligaments and tendons, helps in the movement of oxygen to muscles, controls many metabolic processes in the body, aids in repair of body cells and plays a role in healthy immune function. But how much protein do you really need and what type of protein should you be eating?

Determining Your Protein Needs

Protein needs vary based on your activity level, type of activity and overall caloric needs, but the suggested range for athletes is 0.5-0.8 grams of protein per pound of body weight per day. For example, an athlete who is 130 pounds would need approximately 65-104 grams of protein per day.

It is best to distribute your protein needs evenly throughout the day, by enjoying high-quality protein at meals and snacks. Some experts suggest 20-30 grams of protein at each meal – getting the remainder of your protein after workout and at snack time.

Protein Quality Matters

Many foods contain protein, but the amount and quality of protein may vary. Proteins are made up of “building blocks” called amino acids. Animal-based proteins – those foods such as meat, fish, eggs, milk and other dairy products – are considered high-quality proteins because they provide all the essential amino acids our bodies need. Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all the essential amino acids, but most plant proteins are lacking one or more. This doesn’t mean that plant proteins aren’t beneficial. All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all the necessary building blocks for muscle growth and repair.

Protein in Common Foods

• Milk and yogurt (1 cup): 8-10 grams
• Greek Yogurt: 15-20 grams
• Cheese (1 oz): 6-8 grams
• Lean beef (3 oz): 22-27 grams
• Lean pork (3 oz): 24-26 grams
• Lean poultry (3 oz): 25-26 grams
• Seafood (3 oz): 18-22 grams
• Eggs (1 large): 6 grams
• Beans (1/2 cup): 7-8 grams
• Nuts (1 oz): 6-8 grams
• Peanut Butter (2 Tbsp): 8 grams

Try these protein-powered meal ideas.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.

You’ve heard that “milk does a body good.” But perhaps you didn’t know that milk is not only beneficial for healthy bones and teeth, but may be an effective post-exercise recovery beverage. Many of your favorite athletes refuel with chocolate milk after a strenuous workout, and for good reason…

Did you know that milk is nature’s sports drink? Naturally nutrient-rich and an excellent source of nutrition.

So what happens to the body during exercise and why is recovery nutrition so important?

• When you exercise, you lose fluid in the form of sweat. The harder you exercise, the more fluid is lost. In addition to fluid, electrolytes, such as sodium and potassium, are depleted as you sweat.
• During exercise, your body relies on blood glucose (sugar) and stored muscle glucose (glycogen) as fuel – or energy. This stored muscle glucose is often depleted after exercise and needs to be replaced. Refueling with carbohydrates after exercise is key.
• Lastly, during activity, muscle is broken down. While this is a natural result of strenuous activity, future athletic performance in practices and games is largely impacted by how well our muscles rebuild and resynthesize new muscle fibers after a workout. Protein aids in this recovery effort.

Milk, both white and chocolate, provides key nutrients needed after exercise.

• Milk is 90% water and a great tasting choice after practices and games. Milk’s fluids and electrolytes, including calcium, potassium and magnesium, rehydrate the body and replenish what is lost in sweat.
• Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores. While chocolate milk has more grams of carbohydrate per serving than white milk, thanks to the added sugar, both offer essential nutrients and either one can be an excellent choice post-workout.
• High quality protein aids in muscle recovery and repair. Milk has about 8 ounces per cup.
• Calcium, vitamin D and phosphorus build and maintain strong bones.
• Milk provides potassium to help ward off muscle cramping.
• B vitamins in milk help convert food to

Recently published research in the Journal of the International Society of Sports Nutrition showed that in high school football players, chocolate milk has a greater impact on performance than regular sports beverage when high school athletes drink it for recovery. This study adds to the growing body of research on adult athletes that shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise.

Improve your post-exercise regimen by refueling with milk within 30-60 minutes after a workout or game. Plan ahead and try these tips to get more nutrition in your post-exercise plan:

• Sip on low-fat or fat-free milk – white or chocolate. For most athletes, 8 to 14 ounces will provide the right amount of carbohydrate and protein to refuel after exercise.
• Blend together low-fat or fat-free milk, yogurt, fruit and ice to satisfy post-workout hunger with a nutrient-rich smoothie. Check out these smoothie recipes and get inspired.
• Enjoy cereal, granola or oatmeal with low-fat or fat-free milk.

Get the competitive edge with chocolate milk. Learn more here!

High-intensity endurance exercise depletes the body of electrolytes, fluid and fuel (carbohydrates). But with so many sports nutrition products on the market, which one(s) should you choose for your specific sport?

Sports Drinks

Research shows sports drinks can delay feelings of fatigue by replenishing carbohydrates, fluid and electrolytes (mainly sodium) when consumed before, during and after activities lasting longer than 30 minutes. If exercising less than 30 minutes, water is the best choice. Sports drinks are also beneficial during stop-and-go activities – such as basketball, tennis, soccer or hockey – to maintain fluid and energy levels for optimal athletic performance.

Choose a sports drink with about 14 grams of carbohydrate per eight ounces of fluid and look for ones that have a combination of carbohydrate sources (e.g. sucrose, glucose, dextrose). You can find these in the ingredient list. A combination of carbohydrate sources is more easily absorbed for energy. A drink with its sole carbohydrate source as fructose or galactose is not absorbed as easily and may cause stomach discomfort. Look for a drink with around 100 mg sodium per eight ounces.

Did you know that milk is nature’s sports drink? Emerging research in adult athletes has demonstrated that one serving of milk post-exercise may help reduce muscle damage and improve muscle recovery – which in turn, may help the body perform better during its next workout. In fact, research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate after exercise.

Sports Bars

A quick source of energy, sports bars work best as a snack before or after physical activity. Sports bars can be a rich source of vitamins and minerals, in addition to carbohydrates and protein. However, they do not provide fluid for your workout. Make sure to enjoy plenty of water with your bar of choice.

Choose a bar based on your caloric requirements as they can range from 120 to 300 calories per bar. The longer and more intense your workout, the more calories you will need. Consider the amount of carbohydrate in the bar. Choose a bar that provides 30 to 60 grams of carbohydrate before or after a prolonged workout. Look for bars with six to 20 grams of protein from sources such as whey, casein, soy and/or egg if you are not eating enough protein during the day.

Sports Gels

A gel can be consumed every 30 to 60 minutes during physical activity, depending on calorie needs and intensity of workout, to provide energy. Keep in mind, gels don’t provide the fluids athletes need, so always drink plenty of water with sports gels.

Sports gels typically contain between 100 and 120 calories and 22-25 grams of carbohydrate. Some sports gels may have brown rice syrup as an ingredient – complex

carbs take longer to digest and absorb than simple sugars such as glucose and sucrose. Athletes want quick energy during activity, so it is best to avoid complex carbohydrates.

Why is caffeine added to some sports bars, gels and beverages, and how does it affect my performance?

Studies show that caffeine may enhance performance by improving alertness. However, the American Academy of Pediatrics recommends against the use of caffeine containing products for children and adolescents up to 18 years of age because in excess amounts, caffeine has been associated with harmful cardiovascular and neurological effects. Instead, it’s important to choose nutrient-rich foods and beverages and build balanced meals – let these serve as your fuel for athletic success.

As an athlete, it is important to focus on enjoying real foods throughout the day. Sports drinks, gels and bars should not be used as meal replacements, but rather as a supplement to a well-balanced diet.

Athletes can train harder and perform better with proper nutrition. Visit WesternDairyAssociation.org to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.

Each season and sport brings its own set of challenges — from temperature regulation, to adequate nutrition and fluids for peak athletic performance. While major concerns for cold weather exercisers include dressing appropriately to avoid hypothermia and excessive sweating, what you eat and drink before and during exercise can help you perform your best while staying comfortable and safe in extreme temperatures. In fact, proper nutrition helps regulate your core temperature and provide fuel for working muscles.

When exercising in cold temperatures, your metabolism increases slightly to warm the body and keep your internal temperature in the normal range. A slight drop in body temperature stimulates appetite. While this appetite stimulation is typically not enough to substantially increase hunger, you may want to have an extra snack for cold days when practices or games are scheduled outdoors.

Contrary to what you may think, the biggest nutritional challenge for cold weather athletes is ample fluids. Dehydration is one of the main reasons for poorer performance in cold weather. Cold weather often blunts our thirst mechanism. A decreased desire to drink fluids because of lower perspiration rates makes it difficult to stay properly hydrated. However, you need about the same amount of fluid in cold weather as you would when the weather is mild. Additionally, in colder temperatures, the body has to work extra hard to warm the cold air we breathe in and humidify it – another reason for plenty of fluids.

So how much should you drink? To stay hydrated and perform your best, follow this simple rule: Take a fluid break every 15 to 20 minutes and drink two to three big gulps of water. Another way to monitor hydration status is to take a peek at your urine. What color is it? If it’s dark and there’s not much of it, you need to drink more. If it’s pale yellow (think lemonade), you’re probably close to proper hydration. For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in duration, choose a sports drink with carbohydrates and electrolytes.

When exercising in cold weather, warm foods and fluids are ideal – yet not always practical. Carbohydrate-rich foods and drinks such as hot cocoa made with milk, cider, soup, chili or oatmeal are great choices as the warmth is thought to assist with body temperature regulation in addition to increasing blood flow.  Cold fluids chill the body more than it already is (a desirable trait in the heat of summer, not in the cool of winter). If warm foods and fluids are not possible during your activity, focus on carbohydrates, the most important fuel for athletes active in cold weather. Try these ideas:

• Peanut butter and jelly sandwich
• Fresh fruit – bananas, grapes and clementines are easy on-the-go fruits
• Pretzels
• Dry breakfast cereals
• Trail mix
• Rice cakes or crackers

Take advantage of the recovery benefits of milk by warming up with hot cocoa or oatmeal made with milk post-exercise. Both provide sufficient carbohydrates to refuel the muscle’s energy stores, in addition to protein necessary to rebuild and repair muscles after activity.

Athletes can train harder and perform better with proper nutrition. Visit this site to read more about milk as an exercise recovery beverage and learn how to eat for peak athletic performance.

As you make your “list” (and check it twice) for the upcoming holiday season, promise to put yourself at the top of that list.

With all of the tempting treats, enticing entrees and decadent desserts the holiday season brings, fueling right and training hard – whether for health benefits or in preparation for an upcoming sport season – can still be priority with these five healthy holiday strategies:

1. Choose healthier beverages – such as water, low-fat milk or unsweetened tea – in place of drinks with added sugar. Be mindful about what you are sipping on throughout the day, during meals and at holiday gatherings – the empty calories in beverages can really add up!
2. Be party smart. Before heading out to a holiday party, eat a balanced meal or healthy snack – with your hunger at bay, you’ll be less likely to overindulge. At the party, avoid standing near the buffet table. Instead, mingle with friends away from the food and focus on socializing, not on eating. Prior to filling your plate, survey the options. Load up on fruits and vegetables first, choose a few of your favorite holiday foods and skip the rest.
3. Put the emphasis on staying active. If possible, stick to your typical workout routine. If that’s not possible, do your best to find time to fit some activity in – perhaps it’s a walk with your family or taking time to play in the snow.
4. Chew gum while you cook, chat or mingle. Let’s face it, the calories in the BLTs (bites, licks and tastes) can add hundreds of extra calories to your daily intake but chewing gum can help curb those snacking urges. What’s more, research indicates that chewing gum between meals may help suppress your appetite, so chew on.
5. Lastly, eat only what you love – and leave the rest! There are certain foods that only come around during the holiday season; some of these foods we love (like grandma’s homemade fudge) and some we don’t (like the neighbor’s fruitcake). Instead of wasting calories on the foods you don’t love, or on foods you can have any time of the year, choose to enjoy the foods that are unique to the season. Then nix the guilt and take pleasure in sharing those special foods with the ones you love.

Want to learn more nutritional tips and tricks? Visit DairyDiscoveryZone.com.

Perhaps you’ve heard that an athlete requires more protein than the average person. Beyond protein’s well-known role in building and repairing lean muscle, protein supports strong bones, ligaments and tendons; helps in the movement of oxygen to muscles; controls many metabolic processes in the body; aids in the repair of body cells; and plays a role in healthy immune function. But how much protein do you really need, and what type of protein should you be eating?

Determining Your Protein Needs

Protein needs vary based on your activity level, type of activity and overall caloric needs, but the suggested range for athletes is 0.5-0.8 grams of protein per pound of body weight per day. For example, an athlete who is 130 pounds would need approximately 65-104 grams of protein per day.

It is best to distribute your protein needs evenly throughout the day by enjoying high-quality protein at meals and during snacks. Some experts suggest 20-30 grams of protein at each meal – getting the remainder of your protein after workouts and as snacks.

Protein Quality Matters

Many foods contain protein, but the amount and quality of protein may vary. Proteins are made up of “building blocks” called amino acids. Animal-based proteins – such as meat, fish, eggs, milk and other dairy products – are considered high-quality proteins because they provide all the essential amino acids our bodies need. Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all the essential amino acids, but most plant proteins are lacking one or more. This doesn’t mean that plant proteins aren’t beneficial: All foods have a place in a well-balanced diet. It simply means that a variety of proteins should be enjoyed daily to get all the necessary building blocks for muscle growth and repair.

Protein in Common Foods

• Milk (1 cup): 8 grams
• Greek Yogurt: 15-20 grams
• Cheese (1 ounce): 6-8 grams
• Lean Beef (3 ounces): 22-27 grams
• Lean Pork (3 ounces): 24-26 grams
• Lean Poultry (3 ounces): 25-26 grams
• Seafood (3 ounces): 18-22 grams
• Eggs (1 large egg): 6-7 grams
• Beans (1/2 cup): 7-8 grams
• Nuts (1 ounce): 6-8 grams
• Peanut Butter (2 tablespoons): 8 grams
• Whey Protein Isolate (1 scoop): 24 grams

Whey to a Higher Protein Diet

Whey protein has become very popular among athletes who are looking to enhance their performance. Whey is one of the two fundamental proteins found in cow’s milk. Whey is a result of the cheese-making process: Milk is separated using an enzyme, leaving the curds (used to make cheese) and whey (a liquid protein). The liquid whey is pasteurized and dried into a powder for various uses. Whey protein is one of the best sources of the amino acid leucine. Leucine is a special type of amino acid (branched-chain amino acid) which is metabolized directly by the muscle tissue (as opposed to being metabolized by the liver) – assisting in the promotion of muscle growth.

Whey protein is naturally found in cow’s milk, cheese and yogurt. Additionally, whey protein can be found as a powder or as an ingredient in energy bars and other foods. Look for “whey protein isolate,” “whey protein concentrate” or “hydrolyzed whey protein” in a food product’s ingredient list.

While whey protein powders and foods made with whey can have a place in a balanced diet, keep in mind that naturally nutrient-rich foods (e.g., milk, cheese and yogurt) likely provide adequate amounts of the key nutrients your body needs to compete at peak athletic potential.

The key is to focus on eating a balanced diet that models MyPlate recommendations.

Whether it’s a long run, practice before the big game or an all-day meet, good nutrition is key for optimal athletic performance. While many of us think about what we’ll eat or drink before we exercise, we often neglect to think about the most important time to optimize performance: post-exercise. Your post-exercise nutrition – what you eat and drink after exercise – has an enormous impact on how your body recovers before the next game or practice.

When choosing recovery foods, including post-exercise snacks and meals, remember the following:

• Restore With Carbohydrates. During exercise, your body relies on blood glucose and stored muscle glucose (glycogen) as fuel – or energy. This stored muscle glucose is often depleted after exercise and needs to be replaced, in the form of dietary carbohydrates.
• Resynthesize With Protein. During activity, muscle is broken down. While this is a natural result of strenuous activity, future athletic performance in practices and games is largely impacted by how well our muscles rebuild and resynthesize new muscle fibers after a workout. Protein aids in this recovery effort. Protein-rich foods are also linked to a reduction in muscle soreness. 10-20 grams of protein is recommended post-exercise.
• Rehydrate With Fluid and Electrolytes. When you exercise, you lose fluid in the form of sweat. The harder you exercise, the more fluid is lost. In addition to fluid, electrolytes, such as sodium, calcium, magnesium and potassium, are lost in sweat.

Milk, both white and chocolate, is an excellent choice after exercise; It provides carbohydrates to help refuel muscles, high-quality protein to reduce muscle breakdown, and fluid and electrolytes to rehydrate the body. Ideally, we are refueling within 30 to 60 minutes of exercise.

Other ideas for recovery nutrition include…

• A smoothie with milk, yogurt and your favorite fruits. Adding frozen fruit to your smoothie helps create the perfect creamy texture.
• A yogurt parfait with vanilla Greek yogurt, which is higher in protein than regular yogurt, fresh diced berries and granola. This can be done in a pretty glass or in a small plastic container with a lid – ready to grab on your way out the door.
• Peanut butter and banana sandwich with a glass of ice-cold milk
• Cottage cheese topped with peaches
• String cheese, a hard-boiled egg and a piece of fresh fruit
• Loaded baked potato with extra cheese and steamed vegetables

Boost your body’s recovery ability by putting in the extra effort to refuel right after exercise.

Want to learn more? Visit DairyDiscoveryZone.com to read about milk as an exercise recovery beverage and to find new recipes and healthy eating inspiration.

Time is of the essence. Sometimes, between the demands of training and the busyness of life, the convenience of a drive-through reigns supreme.

Other times, opportunities arise to enjoy a meal out with family or friends. But that doesn’t mean making healthy choices to adequately fuel your athletic performance is out the window. The following is a list of recommendations for working through this seemingly dangerous situation: 

1. Don’t Panic… you can find a healthy option at almost any place your friends or family members may choose. With a little planning, dining at a fast food restaurant can be nutritious.
2. Memorize MyPlate… especially when you are choosing a la carte items from a fast food restaurant menu. It is possible to build a healthy plate (half of your plate fruits and vegetables, ¼ of your plate grains, ¼ protein and a serving of either milk, cheese or yogurt).
3. Let Us Lettuce… fruits and vegetables will undoubtedly be the most challenging food group to find choices for at most fast food restaurants. Keep in mind that most restaurants are happy to add extra lettuce, maybe even tomato and onions, free of charge. Many fast food places serve fruit or fruit smoothies on the side and some offer salad bars as well.
4. Sauce on the Side… whether you order a burger, salad or Asian bowl, ask for the sauce or condiments on the side. You can determine how much you need for extra flavor. Salad dressings or special sauces can be especially dangerous, adding unwanted calories from fat. Most salads already have extra flavor toppings, come already dressed and won’t need the additional dressing.
5. Forget the Fries… or ask a friend or family member to share a side. While a fresh baked or boiled potato is a healthy choice at home, most restaurant deep-fried French fries are heavily salted and rarely can count as a true vegetable serving. Share a basket of fries as your dessert.
6. Think Your Drink… save money and avoid empty calories by skipping the “meal deal;” order your entrée without fries and without a drink. If you want something more than water you’re your meal, milk, chocolate milk, 100-percent juice or real fruit smoothies are all better options than soda when eating out.
7. Need Extra Calories? Many athletes that have high-calorie demands know fast food restaurants can provide extra calories. Even when your calorie needs are high, it is important to keep MyPlate recommendations in mind and include all Five Food Groups with your meals.

Here are a few quick tips for choosing healthy options at different fast food restaurants:

Mexican:

• Choose soft tortillas over fried, crisp ones and whole-wheat or corn tortillas when possible.
• Fajitas are a great choice for helping to build a healthy plate – you can even ask for extra fajita veggies.
• Ask for salsa or pico de gallo as a topping.
• Choose black or pinto beans instead of refried.
• Sprinkle low-fat Mexican blend cheese on your favorite dish to add extra flavor and additional nutrients and protein.

Asian:

• Choose steamed rice instead of fried.
• Choose dishes with vegetables.
• When possible, ask for sauces and dressings on the side.
• Most Asian dishes are made without dairy products. Enjoy these dishes with a glass of milk.

Pizza:

• Think of a pizza as a vertical MyPlate. One slice of thick crust covers about ¼ of your plate as a grain and 1.5 ounces of shredded cheese is a serving of dairy. Add a layer of protein, fruits and vegetables to complete the plate.
• Hawaiian pizza with pineapples is a tasty way to add fruit to your pizza.
• Order the salad bar or fruit on the side instead of breadsticks or dessert pizza.
• Choose tomato sauce instead of BBQ or Alfredo sauce.
• Use proper portion sizes.

American:

• Try broiled or grilled instead of crispy or fried options.
• Look for “light” or “healthy” options on the menu.
• Add cheese to your beef or chicken burgers, sandwiches or salads to ensure a serving of dairy at each meal.

Your commitment to healthy eating and successfully fueling your athletic performance is worth it. With a little planning, dining at your favorite restaurants with friends and family, or at a fast food restaurant when in a pinch, is an easy task while still meeting your body’s nutrition demands.

For more healthy eating tips and recipes, visit www.DairyDiscoveryZone.com.

Smoothie shops are great for nutrition on the go, but why take the fun out of this simple beverage you can personalize at home! They’re extremely easy to make, and you can customize them with countless ingredient and flavor combinations. What better way to power your day and refuel after a workout than with this cool, nutrient-rich beverage?

Smoothies have endless possibilities depending on your taste preferences. And this cool, refreshing beverage makes it so easy to incorporate foods from all Five Food Groups. Ever thought of enjoying whole grains in smoothie form? Yep, add some oats or cooked quinoa to your favorite smoothie recipe for a fiber boost. How about vegetables and greens? Don’t like them? Good news, you can’t taste them when added to a smoothie made with fruits, yogurt and other deliciously nutritious ingredients.

What You’ll Need

All you need is a good blender, a glass and straw and your ingredients of choice.

In a blender, combine:

• ½ – 1 cup frozen fruit: Try frozen mixed berries, mangos, cherries or another frozen fruit favorite.
• Fresh fruits or vegetables: You might consider ½ to 1 whole fresh banana. The banana adds a nice creaminess to your smoothie. The riper the banana, the sweeter the smoothie will be. Or try adding a handful of kale or baby spinach, some roasted beets or fresh peaches.
• ¼ – ½ cup milk plus ½ – 1 cup vanilla Greek-style yogurt OR ½ – 1 cup kefir
• Other ingredients of your choosing: Perhaps 1 tablespoon chia sees, a handful of raw oats, a ¼ cup cooked quinoa, a spoonful of nut butter, a sprinkle of flaxseeds or a scoop of whey protein powder.

Blend until smooth and creamy and pour in a cup. Play around with the amount of milk/yogurt or kefir, keeping in mind that the thicker the smoothie, the easier it is to eat with a spoon (as in, a smoothie bowl) as opposed to drinking it through a straw.

Prefer your smoothie in a bowl? Remember, a smoothie bowl is not complete without the toppings. Try fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, ground flaxseed, unsweetened shredded coconut, crushed graham crackers or a few chocolate chips. Let your creativity inspire you!

Recipes to try

Berry Beet Smoothie Bowl

Ingredients

• 1 cup frozen mixed berries
• ½ banana, peeled and frozen
• 2 cooked beets
• ½ cup raspberry kefir

Instructions

• Place frozen berries, banana, beets and kefir in a blender and blend until smooth. Pour in a serving bowl. Garnish with toppings of choice.

PB&J Smoothie

Ingredients: Peanut Butter Drizzle

• 1 tablespoon peanut butter
• 2 teaspoons maple syrup or honey

Ingredients: Smoothie

• ½ cup frozen riced cauliflower
• ½ cup frozen strawberries or raspberries
• ½ banana, peeled and frozen
• ¾ cup milk (skim, reduced or whole)
• 1½ teaspoon peanut butter
• ¼ avocado
• Extra banana slices, for garnish (fresh, not frozen)
• Extra strawberries, for garnish (fresh, not frozen)

Instructions: Peanut Butter Drizzle

• Combine peanut butter and maple syrup or honey in a microwave safe bowl. Microwave for 10 seconds or until liquified. Stir mixture with spoon until smooth. Reserve to use as drizzle on smoothies.

Instructions: Smoothie

• Drizzle peanut butter syrup on sides of glass. Combine all other ingredients in a high-powered blender and blend until smooth. Pour smoothie mixture into glass and garnish with strawberry and banana slices. Drizzle more of the peanut butter / honey mixture on fruit garnish, if desired.

For more dairy amazing recipes, visit DairyDisoveryZone.com!