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As discussed in previous articles, the calorie and nutrient needs of an athlete are individually dependent on their body size, sport demand, position they play, how intensely they train and how long they engage in activity each day.

Still, when focusing on nutrition, a few tips remain the same regardless of the sport. “Rehydrate and carbohydrate” are the priority areas for spring athletics:

Rehydrate: Water should be an athlete’s best friend. Drinking enough fluids can improve performance and prevent illness.

There are many recommendations for how much water any one person should drink during the day; however, the best way to ensure proper hydration is with a urine check. Urine should always be pale yellow in color – darker urine serves as a warning that the body is not getting enough water.

Milk is actually 87.4 percent water, which is why it functions as a great post-exercise go-to. Milk also rehydrates your body with natural electrolytes which you lose in sweat, and provides protein to jump start your body’s muscle recovery post-exercise.   

Carbohydrate: Many athletes are inaccurately advised to avoid “carbohydrate foods.” Unfortunately, this message can have a negative effect on athletic performance since carbohydrates provide nutrients as well as energy necessary for peak athletic performance.

It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates. Carbohydrate foods refer to those which are made up mostly of carbohydrate (a chemical structure); and include grains (breads, tortillas, bagels, rice, noodles, etc.) as well as fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way — filling 20 percent of their plate with fruits, 20 percent with vegetables and 20 percent with grains.

The focus to “rehydrate and carbohydrate” looks a little different for each spring sport:

Tennis

Hydration is a common challenge for tennis athletes — especially among athletes who complain of too much water sloshing in their stomach when moving around the tennis court.

Tennis athletes can ensure hydration and prevent “slosh stomach” by taking a sip of water with every court-side change, even if they aren’t thirsty. A cup of milk post-match provides a balance of fluids as well.   

Baseball

Baseball is a unique sport because each game can significantly vary in duration. Depending on the length of the game, many baseball players say they get hungry mid-game and are not sure when to fuel with carbohydrate. Eating a balanced meal at lunch is recommended for baseball players to ensure adequate energy for an evening game.

Often an additional 100 grams of carbohydrate 30 minutes before a game is recommended as well. Some healthy 100 grams of carbohydrate ideas include: a peanut butter with banana sandwich and a cup of chocolate milk, a whole wheat bagel with cream cheese or a fruit smoothie.  

Swimming

Being in the water tricks swimmers into thinking that they are not sweating. But in fact, swimming is physically demanding with long practices and competitive seasons.

Swimmers benefit from balanced eating and additional carbohydrate-rich snacks throughout the day. Swimmers may also benefit from choosing to drink milk with meals and water when snacking to ensure proper hydration for the demands of practices and meets.

Track and Field

Carbohydrate foods are particularly important for sprinters and track and field athletes who perform quick bursts of activity. Carbohydrate is the only fuel that the body can use without oxygen, and thus, carbohydrate is “the” fuel used during sprinting events.

The body also uses carbohydrate during the 400, 800 and 1,500 meter runs. At least 12 grams of carbohydrate is provided to athletes who choose to drink milk to recover post-event.

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. 

Team dinners are a great way to build camaraderie and instill team spirit prior to a game or competition. But what you eat the night before an event, in addition to how you eat each and every day, can affect your athletic performance positively or negatively. Here are three things to think about when planning a team dinner:

What is “carb loading” and is it beneficial? Carb loading is more than that big spaghetti dinner you enjoy with your team the night before a meet or game. The idea behind carb loading is to make sure your muscle glycogen stores (your energy reserves) are at their max prior to game day, but eating too much of a good thing can be bad. Without a doubt, carbohydrates are a great choice for fueling muscles, but make sure you are enjoying a variety of carbohydrate-rich foods throughout each day, such as whole grains, fruits and vegetables, in addition to your carb-centric evening meal.

Why are all Five Food Groups important? Eating a variety of foods from all Five Food Groups will help you get adequate fuel (in the form of calories), in addition to essential vitamins and minerals necessary for optimal training, health and immunity. Remember, make two-thirds of your plate carbohydrate-rich foods and balance that out with lean proteins, low-fat dairy foods and healthy fats.

Fluids: Which ones should I serve? During activity you lose fluid in the form of sweat; the harder you exercise, the more fluid you lose. But rehydrating after exercise isn’t enough. You must work to stay hydrated throughout the day. A good strategy is to drink milk with meals and water with snacks and between meals. Milk, both white and chocolate, is an excellent choice as it provides carbohydrates which help fuel muscles, high-quality protein to aid in muscle-building and repair, and essential nutrients for healthy bones and bodies. Both white and chocolate milk are popular offerings at team dinners.

Taking into account these three key variables, here are some meal ideas for your next team gathering:

Pasta: Pasta is a great source of fuel in the form of carbohydrates, but it is a marginal source of vitamins and minerals. Make your pasta dish a nutrition powerhouse by adding vegetables and protein. Try topping your pasta with a hearty tomato sauce and lean ground beef meatballs, or mix spiral pasta, broccoli, bell peppers, diced tomatoes and black olives with grilled chicken slices and a little bit of Italian dressing for a healthier twist on pasta salad. Serve a green salad as a compliment to the main pasta dish and round out the meal with a cold glass of milk and fruit for dessert.

Stir fry: Rice is another popular carbohydrate choice as it is fairly easy on the stomach and can be used in a variety of dishes. Try making a big wok of stir-fried vegetables and offer grilled chicken strips or tofu, with a choice of sauces to put on top – that way each member of the team can customize their meal.

Make-your-own pizza bar: Pizza can be a nutrient-rich and popular option for athletes. Choose whole grain crusts, either homemade or store-bought, or substitute a traditional crust with English muffins or bagels. Offer a variety of sauces and toppings, keeping fruits (think pineapple) and vegetables, lean proteins and low-fat cheeses top of mind. Allow each athlete to make their own pizza. Serve with a salad bar, and white and chocolate milk.

Smoothies: Popular among athletes, smoothies make a great after-dinner treat. Simply mix fresh or frozen fruit, milk and yogurt in a blender. Put together a “create-your-own” station, letting the athletes choose their “blend.”

Whether before each meet or at the end of the season, use team dinners as an opportunity to fuel up on carbohydrates, enjoy a variety of foods from all Five Food Groups and ensure adequate fluids all while enjoying the company of teammates.

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.

Do you read the Nutrition Facts label before you buy or enjoy a food or beverage? If you answered “No,” don’t feel guilty; half of the population doesn’t read them either.

The U.S. Food and Drug Administration (FDA), which standardizes and reinforces the Nutrition Facts label, is concerned that more consumers aren’t reading labels — not because they aren’t interested, but because the labels can be complicated to read. Which is why for the first time in 20 years, the FDA has proposed changes to the Nutrition Facts label.

Nutrition Facts labels are easy to use once you understand what to look for. The following are helpful components of the Nutrition Facts label, including highlights of the proposed changes to these sections which will hopefully make reading them even more useful:

Serving Size, Servings Per Container and Calories

Serving size is perhaps the most important line to review when reading a Nutrition Facts label. Current serving sizes on a label illustrate the amount of food that you should be eating. This becomes complicated with items such as a bottle of soda or bag of trail mix where it is easy to consume the whole product in one sitting even though they contain multiple servings. In order to accurately read and decipher today’s label, you must multiply each item on the label by the number of servings in the container to have an accurate understanding of the nutrient contributions for the entire package.

Proposed changes to the label suggest that serving sizes be adjusted to more realistic portions (i.e., the entire bottle of soda) to eliminate confusion. Other proposed changes to this section include eliminating the “Calories from Fat” portion of the label and focusing more on “Total Fat” and the types of fat. This proposal comes in response to the 2010 Dietary Guidelines for Americans recommendation that Americans reduce the calories they consume from added sugars and saturated fats (since these foods tend to fill you up so you are not hungry for nutrient-rich foods).

Sugar

Sugar is an important component to pay attention to on a label. The current label lists sugar as a total of both naturally occurring and added sugars in a product. Total sugar is included in the Total Carbohydrate amount listed and is a popular line considered by athletes.

Many Americans consume too many foods with added sugars, so the proposed changes suggest that a separate line for added sugars be added to the label. This change would make it easier for people to determine how much sugar is added to foods such as sodas, sports drinks, candy and fruits packed in syrup to help them make better decisions and lower their intake. This proposed change will also help consumers recognize nutrient-rich foods such as white milk, which has naturally occurring sugar in the form of lactose, but does not have any added sugar.

Vitamins and Minerals

Current requirements are that the recommended percent daily value (%DV) of vitamins A and C, calcium and iron be listed on every nutrition label based on a 2,000-calorie diet. In this section, vitamins and minerals that have %DV greater than 20% are considered a good source and less than 5% are considered a poor source of that nutrient.

Proposed changes to the label would require that all nutrients of public health concern (the nutrients that Americans consume the least) including calcium, potassium, vitamin D and fiber are included on every label.

Ingredient List

It is likely that the ingredient section will continue to list all ingredients in the product in descending order from most prevalent by weight. Using the ingredient list can help you determine whether a product is a “whole grain,” has added sugar or contains healthy bacteria, like those in yogurt.

Athletes specifically, benefit from making informed choices about what they put into their bodies. By understanding how to read the Nutrition Facts label, you can more adequately choose nutrient-rich foods which will support your ability to perform at your best.

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.

Did you know that excluding goalies, on average, soccer players can run seven miles in one game? In fact, many agree that soccer requires the most running per game than any other popular sport.

Lacrosse athletes might disagree. Lacrosse players are considered some of the fittest athletes in the world due to the nature of the game — endurance running, shorts bursts of speed, back and forth down the field, and lots of body and stick contact.

Regardless, both sports require athletes who are in tip-top shape. Thus, athletes must fuel to perform at their absolute best. The important thing to remember when considering nutrition is that soccer and lacrosse players must eat to both build muscle and remain in superior cardiovascular fitness in order to run as much as they do.

So here are some key considerations when you are training:

1. Fuel up with carbohydrates. Emphasize carbohydrates at each meal. Make 2/3rds of your plate carbohydrate-rich foods, such as bread, cereal, rice, pasta, fruits and vegetables. Carbohydrates serve as fuel for working muscles during activity.
2. Protein = Power. Make sure you are eating enough protein to build muscle mass. Choose foods such as meats, fish, poultry, eggs, beans, nuts, nut butters and dairy foods. One-fourth to a third of your plate should be protein-rich foods. Protein powders and supplements aren’t necessary to meet your body’s demand for this muscle-building nutrient – rather, stick to food sources. Too much protein in the diet typically means too little carbohydrate and as you’ve read, carbohydrate is essential fuel for field sport athletes.
3. Stay hydrated. Water is the most important part of any athlete’s diet, and for good reason. Your body is more than 60 percent water and even your muscles rely on fluids to function properly. During activity, you lose fluid in the form of sweat. The harder you exercise, the more fluid is lost; and the resulting decrease in strength and endurance can be surprisingly dramatic. During activity, take a fluid break every 15 to 20 minutes. Off the field, carry a water bottle with you and sip on it throughout the day. Enjoy nutrient-rich fluids, such as milk, with meals. How do you know if you’re getting enough fluid? Take a peek at your urine – it should be pale yellow (think lemonade) and you should be urinating frequently.
4. Choose Milk. White and chocolate milk are popular choices for soccer and lacrosse athletes because milk is 90 percent water, contains electrolytes to replenish that which is lost in sweat, has ample carbohydrates for refueling muscle glycogen stores, and high quality protein which helps with muscle recovery and repair. Enjoy an ice cold glass of white or chocolate milk within 30-60 minutes of activity to help your body begin the process of recovery.

Extra tip to help you avoid missed practices and games. Boost your immune system. Choose foods that are high in antioxidants, such as colorful fruits and vegetables. Exercise, while great for building muscle and improving cardiovascular fitness, can promote the development of free-radicals (atoms with unpaired electrons which can damage healthy cells) when activity becomes excessive or overtaxing on the body. Antioxidant-rich foods limit this harmful process, keeping your immune system healthy and helping you avoid missed practices or games due to illness.

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. 

Over the past nine weeks, we have explored healthy eating for athletes and have established that most high school athletes do not have to eat differently than MyPlate recommendations to obtain the nutrition they need to perform at their best. Still, it is important to remember that the choices you make at dinner, lunch, snack and BREAKFAST are all critical to ensuring you receive the nutrition you need for academic and athletic success.

Last week, we celebrated National School Breakfast Week. While it remains debatable which meal is the most important, there is no debating that breakfast is essential for students and athletes who are looking to perform in school and on the field, and have better overall nutrient intakes. Research confirms that breakfast eaters perform better on standardized tests, work faster and make fewer errors in school and work, have improved brain activity in mathematical thinking with fewer errors on math equations, and are better able to concentrate on learning and be more creative.

Regardless of the benefits, many students still find it challenging to eat breakfast every morning, and find themselves skipping this morning meal for many different reasons.

What kind of breakfast skipper are you? Determine your breakfast barriers and learn ways to avoid breakfast skipping in your busy life.

SLEEPER

• “I’d rather sleep than eat” is your life mantra.
• You set your alarm five minutes before you have be out the door, enough time to brush your teeth and put clothes on.
• Your number one breakfast complaint is that you don’t have time to make breakfast.

Breakfast solutions: You are a grab-and-go breakfast eater. Does your school offer healthy grab-and-go breakfasts like those available with fueluptoplay60.com grants? Other healthy grab-and-go breakfasts can be made at your house in the evenings. Try making a large batch of smoothies to store in the refrigerator in to-go cups or keep individual servings of chocolate milk and easy to eat fruit, such as bananas, in the kitchen at all times.

BRUNCHER

• You are never hungry first thing in the morning.
• Food tastes weird after you have just brushed your teeth.
• You become ravenously hungry around 10:30 a.m. every morning.

Breakfast solutions: Breakfast in the classroom is your best solution, you get the nutrition you need a bit later in the morning, but before you need the energy to learn. Does your school offer breakfast in the classroom? Have you expressed interest in breakfast in the classroom to your teacher or kitchen staff? As a bruncher, it is likely that you may enjoy eating smaller, more frequent meals during the day. When eating snacks, try to incorporate multiple food groups. When you are not hungry for a meal first thing in the morning, a glass of white or chocolate milk will provide energy that sticks with you until your mid-afternoon snack.

APATHETIC:

• You know the benefits of eating breakfast but never know what to eat.
• You would rather chat with friends before school than taking the time to eat breakfast.
• You become bored quickly by eating the same meal day after day.

Breakfast solutions: Making a list of your favorite things to eat in the morning will be helpful for you. Share this list with your family so that you can all make a plan for what to eat in the mornings. Remember, leftovers such as cheese pizza with vegetable toppings can make a delicious, nutritious breakfast.

Once you have determined the barriers you have to skipping breakfast, it is fun to come up with creative ideas to tackle this problem. Please share your ideas with us on social media at facebook.com/WesternDairyAssociation or using #westerndairy on Twitter. Breakfast is important for athletics, academic and overall health- providing both energy and critical nutrients your body needs to perform at its best.

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

Your daily food choices have a major impact on your body — how you look, feel and perform. Are you making wise decisions at each meal to fuel your exercise and promote overall health?

As athletes, nutrient-rich foods are what provide the fuel you need to be your best on and off the court. By focusing on making your meals mirror MyPlate recommendations — half your plate fruits and veggies, ¼ lean protein, ¼ grains, and a serving of low-fat or fat-free dairy — you can ensure you are getting the proper balance of fuel and nutrients to support athletic performance.

When it comes to choosing what to eat, nutrition is important, but flavor is likely the real motivator. So, how do we make healthy food choices that also taste good?

March is National Nutrition Month, an annual nutrition education campaign that focuses attention on the importance of making informed food choices and developing sound eating and physical activity habits. The 2014 campaign encourages everyone to “Enjoy the Taste of Eating Right” — factoring in the importance of both taste and nutrition.

To maximize flavor and nutrition, try some of these tips…

• Before School Breakfast:
• Make oatmeal in the morning creamier by mixing it with milk instead of water. Then add your favorite mix-ins such as brown sugar or honey, raisins, nuts, peanut butter and jelly, or fresh fruit. Or try this popular Creamy Harvest Oatmeal with Apple Cinnamon Yogurt.
• Enjoy the benefit of yogurt without the added sugar by using fresh or canned fruit to sweeten plain yogurt.
• Snacking Worth Packing
• Nutrient-rich vegetables with a creamy homemade dip is always a tasty choice. This Tzatziki Sauce can be used as a dip for kebabs pitas, and vegetables that you pack from home.
• Make sandwiches on whole-grain bread with lean roast beef, ham, turkey or chicken. Add a slice of cheese and sliced vegetables plus avocado for added nutrition and flavor.
• Smoothies are full of flavor and a great way to get a number of key nutrients. Use this guide for crafting your next smoothie – a great post-exercise “snack.”
• Dynamite Dinners:
• When shopping for grains, experiment with different whole grains, such as wild rice, quinoa and amaranth. They tend to have more robust flavors. Try these grains in soups, stews or as a side dish.
• When eating at a salad bar, top salads with chopped nuts for added crunch or a sprinkle of cheese for extra flavor.
• Does your family eat chili, burritos, tacos or baked potatoes? Try plain Greek yogurt in place of sour cream.

What about those foods that taste delicious, but are less healthy options? All foods can be part of a balanced diet, as long as they are enjoyed in moderation. Eat smaller portions of your favorite foods – try a mini dessert such as these mini ice cream sandwiches, or split a cookie with a friend (and enjoy it with a glass of nutrient-rich milk). Like to eat out? Many fast food restaurants offer mini versions of popular menu items in addition to new, more nutritious options. Limit how often you eat fast food, but if you find yourself there, look for items such as salads, smoothies and yogurt parfaits, and don’t forget about MyPlate guide for eating.

Choosing nutrient-rich foods is easier when you enjoy the foods you eat. Get your plate in shape and fuel your body for athletic success by choosing foods that are both tasty and nutritious.

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.  

It is important for all athletes, regardless of their sport, to determine their recommended nutrition needs in order to play safe, stay healthy and participate at their optimal performance. Both golf and cheerleading are commonly played high school skill-sports, which like all other sports, demand their own set of nutritional needs.

Here is a list of things to consider when playing a skill sport:

1. Additional calories may not be necessary. Calorie needs will depend on the intensity and duration of the activity you are participating in; however, most skill-sport athletes do not need a diet different from what is recommended by the Dietary Guidelines and MyPlate. In golf for example, a player that carries their own bag for multiple rounds (the average golfer walks five miles each round) during a tournament will burn more calories than a player that uses a pull cart for only one round. Let your hunger cue you in on when it is time to eat a well-balanced snack.
2. Carbohydrates, protein and fat are all important. Skill-sport athletes need a balanced diet to perform at their best. A Five Food Group-based diet, which can be achieved by following the MyPlate recommended guide for eating, will provide carbohydrates, protein and fat in appropriate portions for skill-set athletes. The following is a recommended daily food guide for each food group – for a more individualized plan based on your age, height, weight and activity level, visit choosemyplate.gov and sign up for SuperTracker.

Food Groups	Most female athletes: 2000 calories	Most male athletes: 2600 calories
Grains	6 ounces	9 ounces
Vegetables	2.5 cups	3.5 cups
Fruits	2 cups	2 cups
Dairy	3 cups	3 cups
Protein	5.5 ounces	6.5 ounces

3. Eat before you play. Eating before you play your sport will provide energy that you need to perform during the event. Choose a meal or a snack that contains at least three food groups – carbohydrate foods will give you energy and protein, and fat in foods will help you to stay focused and feel full longer.  
4. Drink plenty of fluids. Dehydration can be very common in skill sports. When golfing on a cold spring day or cheering at a cool evening football game, it is important to remember that just because you are not sweating does not mean your body does not need water. One helpful tip for ensuring you are drinking enough water is to drink two cups of water before every event. In golf, make it a point to take a sip of water before every hole, even if you aren’t thirsty. In cheerleading, aim to drink at least ½ cup every quarter of the game. When exercising in the heat, it is important to drink even more water to replace the fluid you lose in sweat.
5. Make time to snack but avoid high-fat and high-sugar foods during exercise. During your event, choose a snack that provides more carbohydrate than protein and fat. Granola bars, dry cereal, crackers, fruit or dried fruit are quick and easy carbohydrate snacks to keep around. For all skill athletes, snacking on carbohydrate foods during an event will help you maintain energy.
6. Refuel post-exercise. After 60 minutes of exercise, rehydrate, refuel and replenish your muscles. A refreshing cup of chocolate milk can be a perfect refuel beverage for skill sport athletes.

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.

Gluten-intolerant, salt-intolerant and lactose-intolerant are all becoming very popular terms in the food world. While these conditions often lead people to eliminate or strictly limit their intake of particular food ingredients, there is some good news for those who think they may be lactose intolerant. You still can safely drink milk, nature’s perfect sports drink, after exercise to rehydrate, refuel and rebuild?

What is Lactose Intolerance? People with lactose intolerance have trouble breaking down lactose, the natural sugar in milk. The body naturally produces the enzyme lactase, which is responsible for breaking down lactose into digestible parts. Lactose intolerance is a very individualized condition because every person produces different amounts of lactase. When people consume more lactose than their body’s lactase is capable of breaking down, they may experience stomachaches, gas or even diarrhea. The good news is, lactose intolerance is not an allergy and most people can learn how to enjoy dairy foods without having any problems.

Tips for Enjoying Dairy as a Refuel Beverage Even with Lactose Intolerance

For athletes, fluid, carbohydrates and easily absorbable proteins are all key to post-exercise recovery. Both white and chocolate milk provide fluid and electrolytes to rehydrate, carbohydrates to replenish and easily absorbable proteins that, in combination, serve as the perfect post-workout snack. How do you enjoy the health benefits of dairy’s nutrition if you have trouble breaking down lactose?

• Remember: A doctor is the only person who can accurately diagnose you with lactose intolerance. If you are experiencing undesirable digestive symptoms, it is important to check with a physician to make sure you are not suffering from a more serious condition.  Even if you are diagnosed with lactose intolerance, many doctors will still recommend that you continue to include dairy foods in your diet because of dairy’s health benefits, but to do so by choosing the right foods and correct portions.
• Dairy foods contain differing amounts of lactose. Fluid milk has by far the most lactose, whereas many hard cheeses have less than 1 gram of lactose per serving. Yogurt for example, is often easier for people to digest because it not only contains less lactose than milk, but it also contains live and active cultures that can improve digestion.
• If you have lactose intolerance, try these tips for choosing dairy foods post exercise:
  • Sip It: Build up a tolerance to milk. Some people can enjoy smaller portions of milk and slowly increase the amount over a few weeks to avoid intolerance. Remember that one cup of milk is a serving. For some people, a tall glass may cause intolerance issues.
  • Try It: Try lactose-free products. Lactaid milk for example is real milk and provides the same nutritional value as regular milk, it simply contains added lactase enzyme that allows those with less naturally produced lactase to enjoy the milk.
  • Blend It: Fruit smoothies with non-fat yogurt or lactose free milk contain the electrolytes, fluid, carbohydrates and protein that your body needs after a workout and is easily digestible for most people.
  • Make It Easy: Look for lactase enzyme pills at your drugstore. Take a pill with your first sip of refreshing milk after exercise.

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.

Q: What do the United States Olympic Men’s Hockey Team and Women’s Ski Jumping Team have in common?

A: Besides being amazingly powerful athletes, both teams refuel with chocolate milk!

Over the past few weeks we have spent some time in the CHSAA nutrition corner discussing the reasons why chocolate milk is a great post-exercise choice – with fluid and electrolytes to rehydrate, carbohydrate to refuel and protein to rebuild muscles after a workout. Similarly, we have discussed the importance of proportions and eating to meet the demand of your body and sport.

Registered dietitians at the U.S. Olympic Training Center in Colorado Springs value and encourage refueling with dairy and proportionate eating with their athletes because when it comes to making suggestions for our U.S. Olympians, they make recommendations that are scientific and evidence- based! Last week, our Western Dairy team was able to speak with one of the registered dietitians who works with athletes at the U.S. Olympic Training Center. Here are some of the interesting things we learned about what goes into helping elite Olympians be nutritionally prepared:

Q: What basic nutrition recommendations do registered dietitians who work with Olympians make?

A: Nutrition recommendations vary for winter Olympic athletes, meeting nutrition needs of women’s figure skaters to men’s ice hockey players. However, one thing they all have in common is the need for protein during training.

Q: What protein goals do most Olympians have?

A: Some athletes that are focused on staying in a specific weight class, like wrestlers or figure skaters, balance the amount of protein that they eat proportionately to the other calories that they are consuming. Even when athletes are carefully watching what they eat, protein foods are needed to maintain lean mass (muscles like your biceps and quadriceps, and organs like your heart, lungs and brain). Athletes that are trying to gain weight and build muscle are encouraged to eat protein foods at every meal and snack. Athletes must remember that just like carbohydrates and fats, protein foods contribute calories, calories that must fit into a balanced diet.

Q: What are popular protein sources encouraged at the Olympic Training Center?

A: Milk, cheese, yogurt, Greek yogurt, cottage cheese, chicken, lean steak, beef jerky, eggs, fish, turkey, ham, beans, edamame, peanut butter, tofu and nuts are all examples of lean proteins that athletes commonly enjoy. Dairy foods are a particularly popular choice because they are easy to enjoy post-workout and three servings a day have been shown to have other health benefits.

Q: Does an athlete’s training phase effect the way they eat?

A: Many dietitians that work with year-round athletes adjust their athlete’s diet based on how hard the athlete is exercising.

Most athletes, (including high school athletes as explained in previous Western Dairy articles) benefit from a balanced diet similar to MyPlate. Remember, both carbohydrates and proteins are important during training. As athletes begin training and working out more often, carbohydrate demand increases. Lean proteins, including dairy foods, and vegetables remain very important during training.

Q: When do most athletes recover with protein foods?

A: When it comes to recovery, timing is important. Chocolate milk, yogurt and smoothies are highly encouraged in most recovery cafes for many athletes across the country including those at the U.S. Olympic Training Center. Athletes recover after intense exercise with hot and cold plunges, massages and recovery foods. Many dietitians recommend consuming whey protein (a protein in milk products) at least 30 minutes after exercise for recovery. Slow releasing casein protein (the protein that makes up 80% of milk protein) is recommended before bed so muscles can rebuild overnight with their help.

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.

Whether it’s practice before the big game, a rehearsal for tomorrow’s spirit competition, or an all-day track meet, good nutrition is key for optimal athletic performance.

However, research shows that athletes don’t need a diet different from what is recommended by the Dietary Guidelines and MyPlate. Eating a variety of foods from all Five Food Groups will help you get adequate fuel, in addition to essential vitamins and minerals.

Build a healthy plate at every meal with these tips:

• Make half of your plate colorful fruits and vegetables.
• Choose low-fat or fat-free dairy products. They have the same essential nutrients as whole-milk varieties, but less fat and fewer calories.
• Make at least half of your grains whole by choosing 100-percent whole-grain bread, cereal, pasta and crackers, and opt for brown rice.
• Enjoy a wider variety of protein-rich foods by including seafood, beans, eggs and nuts in addition to lean meats and poultry.

Young athletes must concentrate on both fueling athletic performance and ensuring they are getting adequate energy and key nutrients such as protein, calcium and vitamin D for healthy growth of muscles and bones. For more information, visit ChooseMyPlate.gov.  

While balance is key for all athletes, here are a few additional things to think about before, during and after activity:

1. Eating before exercise is necessary to prevent hunger. The meal that you eat before exercise helps you stay physically comfortable and mentally alert during the event. The timing of this meal will depend on the duration, intensity and type of event you will be participating in.

A good rule of thumb is to have your last meal one to three hours before exercise. Food choices at a pre-exercise meal should include carbohydrates which supply fuel to working muscles and fluids to hydrate the body. Avoid meals high in fat and protein; these meals will likely slow down digestion.

2. Water is the most important part of any athlete’s diet. During activity you lose fluid in the form of sweat; the harder you exercise, the more fluid you lose. For most activities, water is the best choice. However, for training camps and all-day events or any strenuous activity lasting longer than one hour, sports drinks provide a beneficial energy boost. They are designed to replace fluid and provide needed energy. Many also contain electrolytes such as sodium and potassium which are lost in sweat.

3. Tournaments where an athlete is competing in several events or heats over the course of one or more days can present nutritional challenges. Some athletes may be short on time or not feel like eating between events; however, maintaining energy stores and staying hydrated is critical to performance.

If you have:

• One hour or less between events or heats, choose fluids or high-carbohydrate foods:
  • Sports drinks
  • Fruit
  • Whole-grain toast or bagel
  • Graham crackers
  • Granola bar
  • Yogurt

• One- to three-hour breaks, try high carbohydrate foods with lean protein:
  • Bowl of cereal with low-fat milk
  • Fresh berries on top of vanilla- or fruit-flavored yogurt
  • Peanut butter and crackers
  • String cheese and a banana

• Three or more hours, a meal is the way to go:
  • Pancakes topped with yogurt and berries, scrambled eggs and 100-percent fruit juice
  • Turkey and cheese sandwich, baby carrots and low-fat milk
  • Peanut butter and banana wrapped in a whole-grain tortilla, and low-fat chocolate milk

 

4. Eating for peak athletic performance includes recovery from workouts and competitions. Milk, both white and chocolate, is an excellent choice after exercise as it provides carbohydrates which help refuel muscles, high-quality protein to reduce muscle breakdown, and fluids and electrolytes to rehydrate the body.

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.