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“How much and what should I eat before exercise?”

We get this question a lot. It is important to eat right to fuel your body for that upcoming practice or game, but the last thing you want to do is eat too much (yikes — imagine running on a full stomach) or too little (think lack of energy and a hungry stomach).

Here is what we recommend based on how much time you have before activity or between events:

One hour or less before your next activity (practice, game, match, race, etc.), choose carbohydrate-rich foods:

• Sports drinks
• Fruit
• Whole-grain toast or bagel
• Graham crackers
• Granola bar
• Yogurt
• Dry cereal

One to three hours before exercise, try small “meals” that incorporate carbohydrates AND lean proteins:

• Bowl of cereal with low-fat milk
• Fresh berries on top of vanilla- or fruit-flavored yogurt – Plan ahead and make these toasted granola cups to enjoy with your yogurt and fruit.
• Peanut butter and crackers
• String cheese and a banana
• Fruit and yogurt smoothie – Get creative with this Create-a-Smoothie guide.

Three or more hours, a full meal is the way to go. Remember the MyPlate recommendations and aim for four of the Five Food Groups on your plate:

• Pancakes topped with yogurt and berries, scrambled eggs and 100 percent fruit juice
• Breakfast pizza with turkey bacon, vegetables, eggs and low-fat mozzarella
• 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
• Confetti Quesadillas with Cilantro Yogurt Dip

And while it’s important to eat right before you exercise, eating for peak athletic performance means making wise choices at each of your meals and snacks. That includes breakfast – one of the most skipped meals by high school students.

Read Nutrition Quiz: What kind of breakfast eater are you? to find tips and tricks to fit your “breakfast style.” Looking for healthy snack ideas? See Nine Easy Snack Ideas for Athletes.

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. 

Some professionals say that 90 percent of the nutrition information on the internet is incorrect. While there is, of course, no way to check this statistic, many of us wonder: What nutrition ideas have I learned or read that may not be true?

Choosing information from reputable, science-based sources and professionals you trust is the best way to keep your knowledge base accurate.

The following is a list of …

Today’s common nutrition myths

Skipping breakfast is a healthy way to cut calories. It is important to balance your calories by eating the calories you need for your specific activity level, but skipping a meal altogether is not the key to cutting calories. Cutting unhealthy snacks out of your diet and controlling portion sizes is a better way to make sure you are eating the right amount of energy. Many times, skipping breakfast can have the opposite effect on cutting calories — people who skip breakfast tend to eat larger lunches and dinners because they start their day out hungry.

Plus, there are many benefits that breakfast eaters may not think about. 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, too. Read more about the benefits of breakfast here.  

Athletes sweat less in the cold. Just because an athlete doesn’t sweat as much when they are physically active outside in the fall and winter, they are still losing fluids in the form of sweat. It is just evaporating more quickly than it does in the summer. Making sure you are drinking enough fluids while exercising in the cold is key to peak performance regardless of the season.  

Carbo-loading is important before every big event. 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. There are plenty of dinner opportunities if you think outside the spaghetti bowl.

Healthy foods taste bad. Love oranges, hate apples? Run circles for raw broccoli but run miles away when it’s cooked? Using the MyPlate guide for good eating can help even the pickiest of eaters to choose a variety of foods from each of the Five Food Groups for healthy eating. Healthy foods can actually taste pretty good. For some healthy, tasty tips read Is Your Plate in Shape?

Lactose intolerance is an allergy. Ever wonder why you can easily digest yogurt and a little bit of cheese but too much of these foods or a large glass of milk or milkshake has you sick? Lactose intolerance is a common condition, but not an allergy. Many people with lactose intolerance can learn to enjoy dairy foods again with a few simple tips.

Athletes should not eat right before or after exercise to avoid cramps. Eating before, during and after extreme exercise is critical for peak performance. Eating before exercise is necessary to prevent hunger.  The timing of this meal should 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. Drink plenty of water during exercise and eat and drink afterwards to refuel — it is critical for maintaining energy stores and staying hydrated. For more information and tips on what to eat pre- and post-exercise read more here.

For more myths and facts about dairy foods in particular visit CHSAANow for Myth & Facts Surrounding Nutrition.

FACT: 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’s well established, dairy foods are a great source of calcium! Even more people nowadays are recognizing that dairy foods contain protein, too — anyone else enjoy Greek yogurt this morning?

Did you know that milk is a good source of nine essential nutrients?  Just one eight ounce cup of cow’s milk provides all of the following:

30 percent of the daily value (daily recommendation) of CALCIUM: Calcium is the nutrient most commonly recognized for its role in bone development. In fact, 99 percent of the body’s calcium is stored in the bones and teeth. The remaining 1 percent of calcium in the body circulates (mainly in the blood) plays many significant roles including participation in muscle contraction, nerve stimulus, blood clotting and the secretion of hormones. Dairy foods are the greatest source of calcium in the American diet.

30 percent of your daily value of VITAMIN D: There is currently a lot of research looking at the roles and recommendations for vitamin D. Some may even call it a “hot topic” in the nutrition science world. Vitamin D is well known for its role in bone growth — working with calcium and phosphorus to grow and maintain bones and teeth. Yet, vitamin D is technically a hormone and scientists have discovered many additional roles vitamin D may play including, but not limited to, immune function, cancer prevention, memory and reproduction. Vitamin D is naturally found in few foods. In the United States, cow’s milk is supplemented to provide Americans an adequate amount of vitamin D through a food they are (hopefully) enjoying every day.

10 percent of your daily value of POTASSIUM: Of interest to athletes, potassium plays a key role in electrolyte balance, one of the reasons the potassium in milk is helpful as a refuel beverage. Sodium and potassium work as a team to maintain many systems in the body that are vital for both children and adults.  Potassium also assists with muscle contraction and nerve impulses. Adults who get very little potassium from foods tend to have higher blood pressure and a higher risk for stroke.

25 percent of your daily value of PHOSPHORUS: In the sports nutrition world, phosphorus is very rarely recognized by its formal name but more often appreciated as a phosphate group in the body’s energy source — ATP. Athletes are not the only people who appreciate phosphorus: ATP is everyone’s energy source. Phospholipids are the structure of cell membranes, and 85 percent of phosphorus is stored in bone. Phosphorus is also recognized for many other important roles, so thankfully, it is readily available in many nutrient-rich foods, including dairy foods.

16 percent of your daily value of PROTEIN: Simply put, proteins are differing chains of amino acids and are important for life. When a protein is digested, each amino acid has a different role. Proteins are needed any time the body is growing or building, moving or digesting, healing or repairing. Dairy proteins are considered “high-quality” because they provide all of the 20 essential amino acids — building blocks necessary for many body needs.

25 percent of your daily value of RIBOFLAVIN: Riboflavin is necessary for the body to produce energy. The amount of riboflavin each person needs will depend on their specific energy requirements.

10 percent of your daily value of NIACIN: Similar to riboflavin, niacin is also necessary for energy — it helps turn food into energy for the body. People who are deficient in niacin can suffer severe consequences including symptoms related to abnormalities of the skin, digestive system and nervous system, but this only tends to only occur when people choose a diet which lacks variety and niacin.   

10 percent of your daily value of VITAMIN A: Did any of your family members ever tell you that eating carrots would help you see in the dark? The root of this wives-tale comes from the fact that carrots are rich in the orange pigment beta-carotene which is easily converted to vitamin A in the body. Most notably, vitamin A keeps eyes healthy, and luckily it’s in dairy foods, too.

20 percent of your daily value of VITAMIN B12: The vitamin B12 in milk is particularly important especially for any one following a vegetarian diet, or people who don’t eat animal products regularly. Vitamin B12 is unique in that it is naturally only found in animal foods. There are no symptoms from having too much vitamin B12, but not having enough over time can cause people to become extremely tired, with loss of appetite and even paralysis of the body.  

Dairy foods are more than just calcium. When we eliminate dairy foods from our diets, it becomes challenging to consume adequate amounts of many nutrients — nutrients that are important for all aspects of health.

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. 

A certain, recent fried chicken commercial brought to light the fear of being boneless. And while consumption of bones can provide some important nutrients required for bone development, proudly exclaiming, "I ate the bones" is still no way to assess the status of your skeleton.

The following is a list of questions you can ask yourself to better assess how healthy your bones are:     

1. How old are you?

Peak bone mass occurs in most people’s late 20s, with 90 percent of bone mass reached by age 18 for both boys and girls.

A recent clinical report published by the American Academy of Pediatrics (AAP) points out that 25 percent of peak bone mass is developed during the two-year period surrounding most children’s largest growth spurt (around 12.5 years for girls and 14 years for boys). It seems many people live fearless of bone health and don’t realize the importance of the first 25-30 years of life — the time most people reach peak bone mass. At peak bone mass, bones are as dense as they will ever be. Just as calcium, vitamin D and protein are required to reach this peak, these nutrients are also essential for bone maintenance.

After peak bone mass is reached, the nutrient’s people consume help to regulate the body — when concentrations of bone building materials drop, the body breaks down bone for maintenance.

Thus it is critical to make healthy choices before age 30 to develop a strong peak bone mass and continue those healthy habits in adulthood to minimize damage to already peaked bone.

2. What kind of genes are you wearing?

There are many variables that play into bone development that are within our control. We can help establish healthier bones by choosing the right foods (keep reading to learn more) and by getting adequate exercise.

Still, as mentioned in the recent AAP report, 70 percent of each person’s bone make-up is dependent upon genetics. Race, as well as family history, play a large part in bone density. For example, in general, black and Hispanic women tend to have greater bone densities than white, non-Hispanic or Asian women.

3. How do you like your dairy foods?

Consumption of calcium-rich foods is critical for bone growth and remodeling, as emphasized by the recent AAP publication. Dairy foods, especially milk, cheese and yogurt, remain the top source of calcium (a necessary bone health nutrient) in the American diet.

Many plant-based foods, such as spinach, kale and collard greens, are calcium-rich and have become very popular, leaving people to question whether dairy products are necessary in the diet.

While many plant-based foods do provide a rich source of calcium, it is important to consider both the bioavailability (how much of the food’s nutrients are absorbed) and the serving size of these foods required to get an adequate amount of calcium each day. An eight-ounce glass of milk for example, provides as much absorbable calcium as 10 cups of raw spinach.

4. SPF or Supplement?

Vitamin D is important to bone health because without it, “only 10-15 percent of dietary calcium is absorbed.” There are very few natural food sources of vitamin D; the best source of vitamin D is the sun.

Unfortunately, most people in the United States don’t get enough sun all year long to synthesize adequate vitamin D. Still, consuming fatty fish and fortified foods, such as dairy products, can help people reach the recommended amount of vitamin D (600 IU daily for most people).

The AAP says there is no need to take a supplement, but rather, encourages a healthy diet that includes foods rich in vitamin D and calcium.

5. Coke or Pepsi?

Depending on how much one drinks, the empty calories in sugar-sweetened beverages may be displacing nutrient-rich foods in some people’s diets. Most doctors will encourage students to limit soda consumption and opt for calcium and vitamin D-rich beverages to promote bone health.

6. Run, Bike or Swim?

Exercise not only promotes a healthy body and lifestyle, but can also contribute to bone building. High-impact exercises are encouraged for building peak bone mass.

Running, playing tennis and shooting hoops are more effective at building bone than low-impact exercises like swimming or riding bikes. A balance of these activities is encouraged.

Pediatricians might however, monitor the frequency of activity; just as too little activity can be negative for bone and overall health, excessive activity has been shown to be damaging and increase bone fracture risk in childhood.

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

* Reference: American Academy of Pediatrics. 2014. Optimizing Bone Health in Children and Adolescents. Pediatrics. 134 (4): e1229-21243.

Congratulations to the winners of the Winter Season Fuel Up with Milk Grants!

• Fairview High School Girls Swimming and Diving
• Holyoke High School Girls Swimming
• Kit Carson High School Boys and Girls Basketball
• Meeker High School Wrestling

Each team will receive cash to purchase milk (both white and chocolate) for their athletes for the entire sport season, soft-sided coolers for easy milk transport (perfect for travel days, practices and home games), a Fuel Up with Milk banner and additional promotional and educational materials.

Keep an eye on the CHSAANow Nutrition Corner for a feature story on each of these teams in the coming months.

Would you like to see your athletes excel both on and off the field by replenishing their bodies with white or chocolate milk? Your team could win funds to provide FREE milk for a season.

If your student athletes aren’t fueling up with low-fat white or chocolate milk, this is a great opportunity to get started!

Download the grant application at WesternDairyAssociation.org. Print, complete and mail back to WDA.

Application MUST be postmarked by:

• Dec. 19, 2014 for Spring Sports
• June 12, 2015 for Fall 2015 Sports

Questions? Please contact Jenna Allen, Western Dairy Association’s Director of Nutrition Marketing & Affairs, at 1-800-274-6455, 303-451-7711 or visit WesternDairyAssociation.org.

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. 

For athletes, even recreational exercisers, starting practices, running programs or a training regimen can disrupt the body’s natural ability to quickly heal and recover. Depleting glycogen (muscle carbohydrate) stores can do that to a person.

However, paying attention to the foods that you choose post-exercise may positively impact your body’s ability to recover, and help you to better enjoy the activities in which you participate.

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

• Carbohydrates are your friends. During exercise, the body uses mostly carbohydrate as energy. Carbohydrate-rich foods provide energy for the body before exercise, a source to burn, but are also necessary to consume afterwards to rebuild the stores.  Enjoying these foods in combination with other foods (Sorry, carbo-loading is out.) rebuilds energy levels which are needed to continue activity. Other foods contribute calories, protein and fat to your body so that the carbohydrate-rich foods you consume can be used as energy.    
• Eat protein. Protein-rich foods provide amino acids, the building blocks for muscle, which are broken down during exercise. 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.

Recovery Food	Approximate Protein (grams)*
8 ounces Greek yogurt	12
8 ounces plain yogurt	8
1 cup (white or chocolate) milk	8
2 tablespoon peanut butter	7
½ ounce beef jerky	7
¼ cup cottage cheese	7
1 ounce canned tuna fish	7
1 scrambled egg	7
½ cup edamame	7
1/3 cup hummus	7
½ cup beans	7

*Check Nutrition Facts Labels on specific foods for exact amount, some products can vary significantly.

• Choose color. Colorful fruits and vegetables are natural sources of many vitamins, minerals and antioxidants. While extra or supplemented amounts of vitamins, minerals and antioxidants are not necessary as part of a recovery diet, consuming adequate amounts of these foods is still important for an overall healthy diet. Think about color when choosing and preparing recovery snacks and meals to improve diet quality.

Never hungry immediately post-exercise?

If the thought of eating post-exercise rarely seems tolerable, you’re not alone. Thankfully, most sports nutrition recommendations allow 45 minutes post-exercise  for a refuel snack and encourage even as little as 100 calories when doing so. Any amount of carbohydrate and protein can help the body to refuel and repair and is still encouraged. Including recovery foods in meals throughout the day is also encouraged.

Looking for ideas?

Recovery food	Carbohydrate	Protein	Color
Fruit Smoothie	X	X	X
String Cheese and Piece of Fruit	X	X	X
Cup of (White or Chocolate) Milk	X	X
Greek Yogurt and Berries	X	X	X
Cottage Cheese and Crackers	X	X
Peanut Butter and Banana Sandwich	X	X	X
Veggie Quesadilla	X	X	X
Loaded Baked Potato (with cheese, beans and veggies)	X	X	X
Hummus, Vegetables and Crackers	X	X	X
Chef Salad		X	X

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. 

Have you ever seen milk on the grocery store shelf and wondered why it is not in the refrigerated section? It doesn’t seem right — milk is always supposed to be refrigerated! But there it is — you see it with your own eyes! Does it come from cows like the milk in the refrigerators? Does it taste the same? Does it have the same nutrients?

To explain the mystery of the milk on the shelf, let me give you some background information. All milk in Colorado stores has been pasteurized, which kills harmful bacteria that may be contaminating the milk, by quickly heating the milk to 161 degrees Fahrenheit for 15-20 seconds before packaging. This doesn’t affect the nine essential nutrients in your glass of milk, nor does it affect the taste of the milk, but this process can extend how long milk can sit in your refrigerator by upwards of 16 days! However, there are still some bacteria in the milk that will cause spoilage – as you know if you have ever tasted a glass of milk that is a few days past its prime.

The shelf-stable milk sold in your grocery store is called UHT milk, which stands for ultra-heat treatment. This means that the milk (that does indeed come from cows) has been heated to a higher temperature (280 degrees Fahrenheit) than pasteurized milk that must be stored in the refrigerator. Applying additional heat to milk to ultra-heat treat, or ultra pasteurize, kills more bacteria in the milk, extending milk’s shelf life up to 40 days. The additional bacteria destroyed may not be harmful to you but can cause the milk to spoil more quickly. UHT milk is a great option for consumers who are looking for a longer shelf life on milk. Just like in milk that must be refrigerated, the nine essential nutrients milk offers are not affected by the higher temperatures. UHT and pasteurized milk are both nutritious options – the only difference may be in the taste. Some consumers notice a different caramelized flavor with UHT milk, since it is heated to a much higher temperature.

So the mystery of milk on the shelf is solved — UHT milk is a great option for athletes after a long practice because they can be in your bag or locker all day and still are safe to drink. Chocolate milk is great option for athletes after exercise because it has nine essential nutrients, tastes great, and offers the protein, carbohydrates, and fat that create the perfect post-workout combination – case closed!

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.

Whether your school district started classes at the beginning of August or you are one of the lucky ones who got to sleep in until after Labor Day, it’s officially back to school season. Before we get ahead of ourselves with talk of big games, meets, and tournaments – first comes hours of practice and training. As you know, to make the most out of training, properly fueling up is key. For afternoon practices, a healthy lunch that will sustain student athletes can be the difference between progress and exhaustion.

Think of the dietary guidelines and MyPlate when you are packing your lunch. For a well-balanced meal that will keep you full of energy, include all Five Food Groups – low-fat dairy, protein, vegetables, fruit and whole grains.

How are you supposed to get all those nutritious food groups in one little lunch box, you ask? Here are a few great options that contain all Five Food Groups:

• Peanut butter and banana sandwich on whole-wheat bread, baby carrots and low-fat vanilla yogurt is a favorite of many!
• Slices of your favorite cheese and ham, low-fat whole-grain crackers, a green apple and a bag of cherry tomatoes makes an easy lunch that can be eaten on-the-go.
• Make it a Mexican Monday by packing a burrito with black beans, low-fat shredded cheese, slices of avocado, shredded lettuce and salsa wrapped up in a whole-wheat tortilla, with a cup of diced pineapple.
• Try a pita pocket sandwich – stuff a whole-wheat pita with grilled chicken, diced bell pepper, grated carrots, cucumber strips, feta cheese and hummus. A side of strawberries and low-fat chocolate pudding cup round out the meal with all Five Food Groups.

Throw in an ice pack or two and bottle of water, and lunch is set.

When packing lunch, it’s also important to keep a couple of things in mind to keep food from making you sick. Even when bringing lunch to school, it’s still important to keep cold food cold and hot food hot. What you use to pack the lunch IN can be as important as what you pack for your lunch. Always toss out all leftover food and disposable bags when you are finished eating. Never reuse any plastic bags or brown paper bags, so new food isn’t contaminated.

To learn more about food safety, check out our article “Facts about Food Safety.”

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.

So we all know that eating foods like low-fat dairy, lean protein, whole grains, fruits and vegetables are good choices. You may have even heard that you should enjoy a variety foods from each of the Five Food Groups every day to get all of recommended vitamins and minerals your body needs to perform at peak athletic performance.

But what about the “why” and “how” of keeping your foods stored properly — specifically as an athlete trying to eat healthy lunches packed from home, or packing foods for those times when you find yourself away from home at games and tournaments?

Certain types of food provide excellent environments for growing harmful bacteria that may make you sick. Getting sick from food that isn’t stored or handled safely is called food-borne illness. A few causes of food-borne illness are improper handling, such as cross-contamination or improper storage, such as keeping food that should be refrigerated left out on the counter.

Cross-contamination happens when you contaminate one food with the germs of another food. Uncooked meat and poultry can contain harmful bacteria. That’s why we cook meats and poultry to certain temperatures to kill the bacteria, so we won’t get sick.

If we cut raw chicken on a cutting board, then use the same unwashed knife and cutting board to cut up lettuce for a salad, the bacteria from the chicken, specifically salmonella, is on our lettuce. This is called cross-contamination. To avoid cross-contamination, wash all cutting boards, plates or utensils that have touched raw meat before using them with other foods, such as fruits and vegetables.

Food should be kept in temperatures outside of the “danger zone” — which is between 40-140 degrees Fahrenheit. When packing your lunch, use a thermos to keep hot food hot. Using a couple of ice packs for your insulated cooler (one pack on top, and one on bottom)  should do the job just fine for keeping your carrots, yogurt and turkey sandwich safe until lunch time.

Another option to keep your food cold is freezing a juice box or bottle of water and using that in place of one of your ice packs. Some foods don’t need to be kept cold or hot — these include whole raw fruits and vegetables (think produce section of your grocery store), some hard cheeses, canned meat and fish, chips, breads, crackers, peanut butter, jelly, mustard and pickles.

What about when you want to heat up leftovers for lunch? Keep it cold until you can use the microwave. If you use a microwave to warm up leftovers for lunch, make sure to let the food stand for a minute after you take it out of the microwave. This standing time isn’t just so you don’t burn yourself on your food. Your food will actually continue cooking — allowing for less cold spots in your food and less time in the danger zone. To learn more about food safety, visit foodsafety.gov.

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. 

Ever wonder if “Little Miss Muffet, who sat on a tuffet” (best known for her role in the famous childhood nursery rhyme) had any idea exactly how popular eating “curds and whey” would become?

Whey protein has become very popular among athletes who are looking to enhance their athletic performance. But what is whey and what is its role in athletic performance?

Whey is one of the two fundamental proteins found in cow’s milk. Whey protein is produced as a result of the cheese-making process – milk is separated using an enzyme, leaving curds (used to make cheese) and whey (a liquid protein). The liquid whey is then pasteurized and dried into a powder for various uses.

Regardless of what sport you play, protein is an essential nutrient your body needs daily. Beyond protein’s well-known role in building and repairing lean muscle, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones. However, protein needs vary based on your activity level, type of activity and overall caloric needs. Click here for more on protein, including specific protein recommendations.

Many foods contain protein, but the amount and quality of protein varies in each food. High-quality protein sources include meat, fish, poultry, eggs, milk, cheese, yogurt and whey protein. These foods are referred to as “complete” proteins because they supply the essential amino acids the body needs to build and maintain muscle and to function properly.

Some plant proteins (soy, quinoa, amaranth and buckwheat) contain all of 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 of the necessary building blocks for muscle growth and repair.

Whey protein is a high-quality protein and 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.

Where can you find whey protein?

Whey protein is naturally found in cow’s milk, cheese and yogurt. Additionally, whey protein can be found as powders, 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 (i.e. milk, cheese and yogurt) and the whey protein found therein, 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 the MyPlate recommendations.

For additional information on dairy and whey protein, including tips and recipes, visit wheyprotein.nationaldairycouncil.org.

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.