If the end of the fall season has you traveling for tournaments, meets or the state championship, you may be wondering how to eat well while on the road. We’ve got you covered.

These 6 tips can help you meet your performance nutrition goals when you’re away from home:

1. Fuel up with carbohydrates and protein. Whether eating out or packing your own foods, make sure to continue to emphasize carbohydrates at each meal. Carbohydrates serve as fuel for active muscles and act to refill muscle energy stores post-exercise. In addition to carbohydrates, make sure you include protein-rich foods such as lean meat, fish, poultry, eggs, beans, nuts, nut butters and dairy foods.
2. Pack smart. Oftentimes, athletes have specific foods they enjoy before and after a workout. If that’s you, and those foods will not be available where you’re going, prepare a “travel pack” with snacks and beverages that support your performance eating plan. Try packing trail mix with dried fruit and nuts, fresh whole fruit, bagels with nut butter, dry cereal and sports drinks. If you have a cooler, throw in some string cheese, yogurts, sliced/cut fruits and vegetables, and single-serve chocolate milks.
3. Choose wisely. If traveling has you eating out, consider these tips and tricks…
   1. Fast Food: Choose items that emphasize protein and carbohydrates such as a grilled chicken sandwich or hamburger. Steer clear of fried or breaded items, choose a side salad or fresh fruit in place of fries, say “no” to supersized options and don’t be afraid to special order – asking to hold the condiments or dressings on the side.
   2. Choose Milk: Milk, both white and chocolate, is 90 percent water; contains electrolytes to replenish what is lost in sweat; has ample carbohydrates for refueling muscle glycogen stores; and has high-quality protein which helps with muscle recovery and repair. Enjoy an ice cold glass of white or chocolate milk, instead of soda, with your meal.
   3. Look for Key Words: Baked, broiled, grilled or steamed tend to indicate lower-fat cooking methods while dishes with the words fried, breaded, scalloped and basted tend to indicate higher-fat/calorie-dense cooking methods. High-fat foods tend to sit heavy and may not be ideal prior to activity.
4. Stay hydrated. Water is the most important part of any athlete’s diet. And while the goal is to drink enough fluid daily to prevent thirst and to stay hydrated prior to the big match, meet or game, drinking enough fluids while on the road can sometimes be a challenge. Take along a large water bottle and aim to fill it up two to three times throughout the day (even if that means stopping at all of the rest stops along the way!).
5. Don’t forget breakfast! True, it’s just one meal, but breakfast is the most important meal. Eating breakfast gets you started on the right foot for the day, and research shows it may improve nutrient intakes, enhance your sports performance and help you get good grades in school. If your hotel offers breakfast, choose a meal with protein and carbohydrates – such as toast or a bagel with peanut butter, cereal with milk or yogurt with a hardboiled egg and some fresh fruit. If it doesn’t offer breakfast, see tip #2 for packing smart.

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 you’re recovering from a recent stress fracture, mending a pulled muscle, or hoping to avoid a sports-related injury this season, the foods you choose are vital to both injury recovery as well as injury prevention. Rather than wait to improve your “diet” after an injury strikes, strive to choose quality, nutrient-rich foods each and every day.

Keeping these nutrients in mind can help you do just that:

Protein – Beyond protein’s well-known role in building and repairing muscles, protein controls many metabolic processes in the body, aids in the repair of body cells and assists with building and maintaining healthy bones – all of which are crucial to injury prevention. Additionally, protein is a key component of the cells within the immune system, making an adequate intake important for preventing illnesses. Should you find yourself sidelined with an injury or illness, make sure you are getting enough protein for its “healing” qualities. No need to go overboard with protein supplements – foods provide the protein you need as long as you are choosing nutrient-rich protein sources with snacks and meals. Try choosing protein-rich snacks such as Greek yogurt, cheese and crackers, apple slices with peanut butter, meat and cheese roll-ups, or a handful of nuts and seeds.

Carbohydrates – The first source of energy for exercising muscles is carbohydrates. When carbohydrate intake is adequate, the body can use protein for its functional role in building and repairing. With too little carbohydrate in the diet, the body uses protein as fuel, thus, hindering your ability to recover and heal from an injury. It is recommended that most athletes eat at least 60 percent of their calories from carbohydrates, including grains (breads, tortillas, bagels, rice, noodles, etc.), fruits and vegetables. This recommendation is easily followed when athletes eat the MyPlate way. Enjoying three servings of dairy a day also provides needed carbohydrate in addition to high-quality protein.

Omega-3 Fatty Acids – Found in fatty fish (such as salmon and tuna), walnuts and ground flaxseed, omega-3 fatty acids may help reduce inflammation and speed your body’s recovery efforts – necessary for post-exercise recovery as well as recovery from an injury or illness. Try topping oatmeal with walnuts, adding ground flaxseed to a smoothie of blended yogurt and fruit, or enjoying some tuna and crackers for a light lunch.

Vitamins, Minerals and Antioxidants – While all vitamins and minerals are important, some have more of a functional role in healing and immune health while some are considered antioxidants for their ability to combat oxidative stress (think “inflammation” in the body).

• Vitamin C is known for tissue repair, wound healing and immune health. Choose citrus fruits and green leafy vegetables; they are good sources of Vitamin C.
• Vitamin A aids in cell growth and development, and overall immune system function. Try sweet potatoes, carrots, cantaloupe and apricots (the orange fruits and vegetables) for a healthy dose of Vitamin A.
• Zinc and other trace minerals are necessary for wound healing and immune function. Meats and seafood, in addition to whole and enriched grain products, will provide these key minerals.
• Calcium and Vitamin D are well known for their role in bone health and repair. Choose three servings of low-fat dairy foods daily; specifically fluid milk for the benefit of calcium AND Vitamin D.
• Antioxidants (such as Vitamin E, Vitamin C and beta carotene) are important for combatting free radicals that can cause damage to the body. Choose nutrient-rich, colorful fruits and vegetables, as well as a variety of nuts and seeds.

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.  

Getting up in the morning can be tough, especially after a big game or a long practice the night before, but that shouldn’t stop you from enjoying breakfast every morning. Breakfast is a very important meal, considering it provides 1/4 to 1/3 of your daily calorie needs.

Many people miss breakfast because they are rushed for time or because they eat late into the night, so when they wake up they’re not hungry. Breakfast is essential because it provides your body with the energy and nutrients it needs to function properly. The morning meal has also been shown to help improve academic performance as well as focus and attentiveness throughout the day, and may provide health benefits such as a reduced risk of obesity and a reduced risk of nutritional deficiencies.

Including dairy foods as part of your morning meal is an easy way to ensure you’re getting the essential nutrients your body needs. Did you know that milk provides 9 essential nutrients, including calcium and protein, in just 8 ounces?

Breakfast can be simple and quick to prepare in the mornings, and can even be made the night before. So don’t let the work of preparation turn you away! Try some of the breakfast ideas below when you’re crunched for time…they’re sure to help you start your day right.

1. Overnight oats – These are simple, easy, quick, and versatile! All you have to do is place your favorite type of oats in a container and add equal parts milk and yogurt. Put the container in the refrigerator overnight, and in the morning, it will be ready to eat. This breakfast can be made differently each day depending on the toppings you add. Fruits, nuts, seeds, and spices all make great additions. Try strawberries, slivered almonds and chia seeds, or diced apples, walnuts and a sprinkle of cinnamon and sugar. This breakfast is great for people who are short on time and need a quick grab-and-go option!
2. Waffle Sandwich – Grab 2 of your favorite whole grain frozen waffles and pop them in the toaster. Once they’re done, layer cottage cheese and berries between them, and you have yourself a waffle sandwich. Other waffle sandwich ideas include peanut butter and bananas, or a slice of cheese and some breakfast Canadian bacon.
3. Parfait – Layer your favorite yogurt, berries, and granola in a glass and you’re set… it’s as simple as that! Use a paper or plastic cup and take it to-go if you’re in a hurry.
4. Freezer Breakfast Burritos – Take whole grain tortillas, add some protein (scrambled eggs, bacon, chicken), include some veggies (peppers, onions, or tomatoes), and cheese, roll them up, put them in a Ziploc bag or Tupperware and place them in the freezer. These can be prepared ahead of time, so that in the mornings you can just heat one up in the microwave and it will be ready to eat. It takes some planning and preparation, but your morning self will thank you!
5. Toast with cream cheese, fruit, and chia seeds – If you like to keep it simple, you can always enjoy whole grain toast topped with cream cheese, fruit (strawberries, banana, blueberries, etc.) and chia seeds. This breakfast provides protein, fiber, and several vitamins and minerals!

For more easy breakfast ideas, visit WesternDairyAssociation.org.

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

It’s back to school time. As an athlete, it’s important to think about everything you eat throughout the day in addition to your post-exercise meals and snacks.

You must constantly be fueling up with nutritious foods in order to reach peak athletic performance. If the question of “what should I eat for lunch?” has you stressed out, here are 5 tips for simplifying the task of healthy back-to-school lunches:

1. Review the school lunch menus (and breakfast menus too, if your school offers breakfast) – take time to go over the weekly (or monthly) menu, making note of the days you will purchase breakfast or lunch at school. School meals are designed to be balanced and nutritious, and purchasing lunch at school can provide a nice break from packing your lunch.
2. Keep MyPlate top of mind – Regardless of whether you are purchasing or packing lunch, think in terms of MyPlate. Make sure to include dairy foods, grains and meats, fruits and veggies. For example, an easy lunch is crackers (grain) and lunch meat and cheese roll-ups (protein and dairy), carrot sticks (veggies), and some strawberries and grapes (fruit). Throw in a Greek yogurt for a little extra protein and you’ve got a balanced meal. A great tool for packing lunches is the Bento box lunch boxes, which have separate compartments for the various food components.
3. Aim for milk with meals, water with snacks (and throughout the day) and 100% fruit juice in moderation. Water is calorie-free and great for hydration. Milks has key vitamins and minerals that athletes need for healthy bones and bodies – including calcium, vitamin D and potassium, 3 nutrients many of us fall short on. Milk can be packed from home, but can also be purchased at school. 100 percent fruit juice can be part of a healthy eating plan, but keep in mind that the recommended serving size is just 4 to 6 ounces daily.
4. Lastly, make wise choices when eating out – If you find yourself eating out with friends over lunch, we’ve got a whole blog post on healthy fast food choices. Keep those recommendations in mind when out to eat so you can make the healthiest choices possible.

Fueling right during the school year doesn’t have to be daunting. With these simple tips and a little preparation, you can enjoy the nutrient-rich foods you need to fuel your athletic performance and learning throughout the school year.

Congratulations to the fall Fuel Up with Milk grant winners!

Drum roll, please. The winners are…

• Widefield High School Boys and Girls Cross Country Team
• Ponderosa High School Boys Football Team

Each of these two teams will be receiving cash to purchase milk (both white and chocolate) for the 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.

The runner-up school was Frontier Academy Boys and Girls Cross Country Team. The team received their choice of a soft-sided cooler for transporting milk to practices and games or $100 cash to be used for the purchase of fluid milk. Frontier decided on the $100 cash for the purchase of milk for the team.

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! Additional details can be found here: https://westerndairyassociation.org/dairy-in-your-diet/sports-nutrition/fuel-milk-grants. Check back this fall for information about the spring grants. 

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

Whey protein has become very popular among athletes who are looking to enhance their performance. But what is whey and does it have a place in the diet of high school athletes?

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.

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 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 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 (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 www.wheyprotein.nationaldairycouncil.org.

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

Researchers at the University of Texas at Austin recently completed the first-ever field-based study measuring athletic outcomes for adolescents drinking chocolate milk versus a typical sports drink – with some compelling results.

Previous studies all looked at adults, but never at the 7.8 million high school athletes in the nation – yet nutrition is especially important for these young athletes, whose bodies are still growing while also handling the heavy physical demands of athletics.

How Did the Study Work?

The UT Department of Kinesiology and Health Education studied 100 participants, including a mix of varsity and junior varsity boys as well as female athletes with an average age of 15. The students trained four times per week for five weeks, with both free weights and field agility drills. They were randomly placed into one of two groups: those who would drink chocolate milk as a recovery drink, and those who would drink a leading sports beverage instead.

What Were the Results?

At the end of five weeks, the two groups showed significant differences in two particular areas: bench press and squats. The athletes who drank chocolate milk bench-pressed an average of 3.5 percent more than they could before – whereas those who drank the commercial sports beverage actually decreased in bench-press strength by about 3.2 percent. That’s a net difference of 6.7 percent for those who drank chocolate milk versus a commercial sports beverage. Both groups showed improvement with squats, but chocolate milk drinkers showed more, lifting 15 percent more weight than before – whereas commercial sports beverage drinkers only lifted 8 percent more. That’s nearly double the increase in strength for chocolate milk drinkers.

Why Does Chocolate Milk Make a Difference?

Both chocolate milk and the typical sports drink have carbohydrates to replenish the body. Both combine electrolytes and fluid for rehydration. But the typical sports drink lacks protein to rebuild muscles.

Milk naturally contains two types of high-quality protein: whey and casein. One is absorbed quickly and one is absorbed slowly, meaning your body reaps both short- and long-term benefits – and there’s a whole gram of protein in every ounce of milk, which combines with the carbs in chocolate milk for the ideal muscle recovery ratio.

What Else Should We Know?

Intense training, both on the field and in the weight room, can lead to overtraining. When the body lacks the resources to match physical demands, athletes are prone to fatigue, illness and injuries. One way to avoid overtraining is ensuring athletes get a recovery drink that accomplishes the three R’s: Rehydrate, Replenish and Rebuild. Chocolate milk covers all three in one cost-effective package.

Further studies may determine how other factors affected the UT results – things like technique, or nutrition outside of the study. However, the study supports chocolate milk as a recovery supplement for adolescents participating in intense training, so we can add it to the growing pile of research about chocolate milk recovery for all ages.

Andy Cheshire, M.S. is the author of this article. He is a PhD candidate at the University of Texas at Austin. He is also the head football coach at Concordia High School in Austin, Tex.

When the snack attack strikes, are you prepared to make healthy choices?

As an athlete, your calorie needs are ramped up slightly, which means proper meal planning should always carefully include healthy snacks. It is best to think of snacks as mini meals, with the goal of providing healthy foods that fill nutrition needs.

Therefore, athletes benefit most from choosing snacks that include two or more food groups to help them meet daily recommended intakes of all Five Food Groups.

The following is a list of easy snack ideas for athletes. Each snack provides a source of carbohydrate (energy for athletes) and includes multiple food groups to help round out an overall healthy diet.

1. Cottage Cheese: Protein-packed and nutrient-rich, this commonly forgotten snack food can be served with a variety of mix-ins. Looking to add more fruit to your diet? Add peaches to a ¼ cup of cottage cheese. Or enjoy it with whole grain crackers (even your favorite flavored types) which can be a delicious way to scoop cottage cheese as an afternoon snack. Need more ideas for cottage cheese? We’ve got 10 creative uses for cottage cheese – try them all!
2. Peanut Butter and Jelly with a glass of milk: Half of a peanut butter and jelly (or banana) sandwich served with a cup of milk dishes up whole grains, protein (from the peanut butter) and dairy. Adding banana to your sandwich brings this snack in at four of the Five Food Groups.
3. Trail Mix: Mix a whole grain (granola, toasted oat cereal or pretzels) with a protein (soy nuts, sunflower seeds, almonds, walnuts, or peanuts) and stir with a tasty dried fruit for added flavor and a nutrient boost. Try dried cranberries, blueberries, mangos, apples or raisins – each are a healthy carbohydrate source and can be found in the bulk sections of most grocery stores.
4. Yogurt Dip: Slice an apple, strawberries, or pineapple or grab some grapes and your favorite berries. Enjoy the sliced fruit by dipping it into a vanilla regular or Greek-style yogurt. Sliced fruits are even more tempting to eat when they are paired with a creamy yogurt. Fruit and yogurt both deliver carbohydrates, and yogurt is dairy product – providing protein as well as calcium.
5. Muffins and a cheese stick: These Apple Oat Greek Yogurt Muffins are full of fiber – important for a healthy digestive system. Grab a muffin and a string cheese on your way out the door (or after practice) for a hearty snack that packs the protein and carbs needed for exercise recovery.
6. Homemade Pita Pockets: Add shaved carrots, broccoli or cauliflower, diced ham and cheese to a whole grain pita. Enjoy cool or try heating in the microwave 1-2 minutes. Homemade pitas are delicious any time of the day.
7. Smoothie bowl: You’ll find that there are endless possibilities with this snack. All you need is a good blender, a bowl and spoon, and your ingredients and toppings of choice. Let your culinary creativity fly!
8. Greek Yogurt: Greek yogurt’s high protein content makes it a perfect snack for athletes. Remember to choose a yogurt that provides some carbohydrate as well. Greek yogurt will provide energy and help fill you up, staving off hunger. Don’t like the taste quite yet? Opt for regular yogurt (it, too, provides protein) or try adding fruit, granola or honey to your yogurt for added flavor.

For more snacks ideas, visit WesternDairyAssociation.org/download/33-tasty-snack-ideas.

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

“Milk is our team’s gasoline,” says Diana C. Cordova Elliott, Basalt’s girls tennis coach.

But more than fueling a successful athletic season, Diana credits the milk for helping her team be more conscientious about their everyday food and beverage choices.

“I think having milk as our official drink really made the girls think about nutrition,” Elliott explained. “This led to what type of lunches we needed to pack for sustaining power during a match, to what types of foods were best all the time, not just for competition. They really started making better choices to fuel their bodies.”

And while Elliott appreciated the nutrition benefits of milk for her team following practices and tennis matches, she also offered the milk during her team’s study hall – not only drawing attention to her team, but also securing additional fans at their matches.

“During one study hall when we had our cooler of milk, other students in the library wanted to know why we got milk and who bought it for us,” Elliott said. “The girls were nice enough to share, but they had to agree to come support our tennis matches. And they did!”

Dairy farm families in Colorado are proud to have made it possible for student athletes to receive these milk grants. They care about high school athletes and want to help them get the nutrition they need to succeed both on and off the court.

Would you like to see your athletes excel by fueling 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 white or chocolate milk, this is a great opportunity to get started!

Download the grant application at westerndairyassociation.org/hsgrants. The grant deadline for fall sports has passed, but applications for 2018 spring sports are being accepted and should be post-marked no later than December 8, 2017.

Please contact us at info@westerndairyassociation.org, 1-800-274-6455, 303-451-7711 or visit WesternDairyAssociation.org.

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.

Did you know that milk is nature’s sports drink? Milk, both white and chocolate, provides key nutrients needed after exercise. Because of that, dairy farm families in Colorado, Montana and Wyoming proudly support the Colorado High School Activities Association.

Would you like to see your athletes excel? If your student athletes aren’t fueling up with low-fat white or chocolate milk, this is a great opportunity to get started! Your team could win funds to provide FREE milk for a season.

• All applicants receive materials and resources for sharing the benefits of refueling with milk.
• Runner up school can receive: choice of soft-sided cooler(s) for transporting milk to practices and games or $100 cash to be used for the purchase of fluid milk.
• Two teams are chosen to receive Fuel Up with Milk Grants. Each recipient will receive:
  • Cash to purchase milk (both white and chocolate) for your team to refuel after practices and games for the entire sport season. Cash value based on the size of the team applying for the grant ($40 per athlete).
  • Soft-sided coolers for easy milk transport (perfect for travel days, practices and home games).
  • Promotional items: Fuel Up with Milk banner (to hang at the home facility), 1 program ad, content for a PSA and educational materials for teams/athletes.

For additional details about the grant and grant commitment or to download the grant application, click here.

**Application MUST be postmarked by June 9, 2017 for Fall 2017 Sports.

Grants will be selected based on completeness of application and sustainability of milk availability for future seasons. Schools may submit applications for multiple sports per season, however, only one sport per school will be selected.

Questions? Please contact info@westerndairy.org, 1-800-274-6455, 303-451-7711 or visit www.WesternDairyAssociation.org.