Category: Nutrition

Did you know that dehydration can negatively impact performance and cause early fatigue? For spring and summer athletics, outside temperatures require careful consideration, specifically as it relates to adequate fluid intake.

It’s not uncommon to lose up to 4 cups of fluid (or two pounds of body weight) per hour of exercise in hot, humid conditions. The resulting decrease in strength and endurance can be surprisingly dramatic. In fact, dehydration can be the biggest hindrance to optimizing both training and recovery – with the effects taking hours or even days to recuperate from.

To stay hydrated and perform at your best, follow these simple rules:

• Focus on fluid intake all day, every day, not just before, during and after workouts.
• Carry a water bottle with you throughout the day and sip on it regularly, or utilize an app to track your water intake to ensure you are drinking enough.
• Take a peek at your urine. What color is it? If it’s dark and there’s not much of it, you need to drink more. If it’s pale yellow (think lemonade), you’re probably close to proper hydration.

What and how much should you drink before, during and after exercise?

Start exercise well-hydrated by drinking 8 to 12 ounces of water 10-15 minutes before you begin. Then take a break every 15 to 20 minutes during exercise and drink two to three big gulps of fluid. Duration of activity, as well as individual preference, including taste and energy needs, affect what you choose to drink. For exercise lasting less than 60 minutes, water is adequate. For activities longer than 60 minutes in length, or for training camps or long competitions, choose a beverage with carbohydrate and electrolytes.

Many sports drinks are designed to replace fluid and provide needed energy in the form of carbohydrates; most also contain electrolytes such as sodium and potassium, which are lost in sweat. For more on sports drinks see Sports drinks, gels and bars – oh my!

Refueling with fluid after exercise is important, too. Take advantage of the recovery benefits of milk by enjoying a glass of ice cold white or chocolate milk within 30 to 60 minutes of completing your activity. Both deliver sufficient carbohydrates to refuel muscle energy stores in addition to providing protein necessary to rebuild and repair muscles after activity.

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. 

It likely comes as no surprise that exercise depletes the body of electrolytes, fluid and fuel (carbohydrates). During exercise, it’s important to not only maintain proper hydration, but also mindfully fuel your body.

Your fueling needs and timing will be based on the type of exercise you are doing, and the length of your activity. In general, water is the focus for activities lasting less than 45 minutes in length.

For sustained, high-energy exercise or stop-and-go activities – such as football, basketball, tennis, soccer or hockey – lasting 45 to 75 minutes in length, small amounts of carbohydrates every 15-20 minutes throughout the activity will be key to maintaining fluid and energy levels for optimal athletic performance.

If you are competing in events or endurance activities lasting several hours, solid foods, in addition to sports drinks, will stave off hunger. Aim for 30-60 grams of carbs per hour and remember to drink plenty of fluid with your food. For many athletes, a combination of solid and liquid, such as a banana and a sports drink, works well. Learn which combinations work best for you by experimenting with different drinks and foods during training. Don’t wait until competition or race day to try something new.

When choosing a sports drink, look for one with about 14 grams of carbohydrate per eight ounces of fluid and select those that have a combination of carbohydrate sources (e.g. sucrose, glucose, dextrose). A combination of carbohydrate sources is more easily absorbed for energy. A drink with its sole carbohydrate source as fructose or galactose is not absorbed as easily and may cause stomach discomfort.

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

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. 

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

• Arvada High School Girls Soccer
• Basalt High School Girls Tennis

 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 fall sport grant application on WesternDairyAssociation.org. Application MUST be postmarked by June 9, 2017 for Fall Sports.

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

 Interested in reading about our new Colorado Spirit Award scholarship offered in partnership with CHSAA? Click here to check it out.

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

Each March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month^® as a reminder of the importance of sound eating and physical activity habits. Put Your Best Fork Forward is the theme for 2017, inspiring us to start with small changes in our eating habits – one forkful at a time.

National Nutrition Month^® is a great time to take a step back and do some evaluation of your current eating habits. If you’re looking for ways to improve your diet and Put Your Best Fork Forward in sports, academics or extra-curricular activities, here are six simple tips to get you started:

1. Choose healthier beverages such as water, low-fat milk or unsweetened tea in place of drinks with added sugar. Take at a look at this Think Your Drink The empty calories in beverages can really add up – be mindful about what you are sipping on throughout the day.
2. Include more fruits and vegetables with your meals and snacks. Fruits and vegetables are naturally low in fat and calories, but high in fiber and other vitamins, minerals and antioxidants. Aim for five to nine servings per day and choose a variety of colorful fruits and vegetables. Visit gov to learn more about portioning your plate to make half of every meal fruits and vegetables.
3. Swap out refined grains and replace them with whole grains. Choose brown rice instead of white, whole wheat pasta instead of regular, and replace your white bread with whole grain bread. Choose oatmeal for breakfast or get creative with some of the ancient grains – quinoa, bulgur or amaranth.
4. Be mindful of portion sizes. While it’s not imperative to count calories or weigh foods, having a sense for normal portion sizes can help you gradually eat less while still enjoying the foods you love. Want to see how food portions have changed over the last 20 years? Visit nih.gov and take the interactive quizzes, then visit WebMD for a Portion Size Guide.
5. Learn how to cook and prepare healthy foods. Not only is it healthier to eat at home, but cooking a tasty meal is rewarding and can save you money. Experiment with making healthier versions of some of your family favorite recipes, or take a class to learn kitchen basics or knife skills.
6. Make healthier choices when eating out. Fast food and restaurant meals are a part of life, so it’s important to make better choices when you’re on the run. Many restaurants and fast-food establishments post menus on their website and many include nutrition information. Plan ahead and make the “better choices” more often. Check out the healthy finds available at some of your favorite restaurants.

Each one of us can choose to make our health a priority, so Put Your Best Fork Forward and take life one healthy bite at a time.

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 enjoy your smoothie in a glass with a straw or in a bowl with a spoon, blend the right nutrient-rich foods together and you have a healthy meal or snack.

Smoothies have endless possibilities depending on your taste preferences. And the truth is, every smoothie is a product of the healthy ingredients you put in it. All you’ll need is a blender and your ingredients of choice.

Try these Smoothie Quick Tips and create your own in minutes:

• Choose low-fat or fat-free yogurt or try kefir, a drinkable yogurt with healthy bacteria (probiotics). Either choice will add a nice smoothness to your finished product. The key is to look for yogurt or kefir with as little added sugar as possible.
• Experiment with Greek yogurt for a thicker smoothie with extra protein.
• Many smoothie recipes recommend adding honey or other sweeteners. Instead, opt for a sweeter fruit such as bananas or pears, which blend well and add sweetness without added sugar. Keep in mind that the riper the banana, the sweeter your smoothie will be.
• Make sure you add either frozen fruit or ice cubes to every smoothie to optimize the frozen texture. Try frozen mixed berries, mangos, peaches, cherries or another frozen fruit favorite.
• To boost the nutritional value of your finished product, consider adding fresh greens (such as kale or baby spinach), roasted beets, a sprinkle of chia seeds or ground flaxseed, some oats, a spoonful of nut butter or a scoop of whey protein powder.
• Smoothie too thick? Add milk to make it easier to drink through a straw.
• The thicker the smoothie, the easier it is to eat with a spoon (join the trend and try a “smoothie bowl”)! Top your bowl with fresh or dried fruit, a sprinkle of granola, nuts, chia seeds, shredded coconut or crushed graham crackers.

Download our handy smoothie-making guide and create the perfect smoothie with the ingredients you love. Or try one of our favorite smoothie recipes here.

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.

Are you familiar with the benefits of drinking milk after exercise? Looking to share these benefits with your team for a season?

The dairy farm families of Western Dairy Association are offering Fuel Up with Milk Grants in conjunction with the Colorado High School Activities Association for Colorado’s spring 2017 sports season.

Recipients of the grant will receive funding to purchase milk (both white and chocolate) for your team to replenish after practices and games. For more information and grant specifics, visit this page.

DID YOU KNOW THAT MILK IS NATURE’S SPORTS DRINK?

Milk, both white and chocolate, provides key nutrients needed after exercise. Milk is 90% water and a great tasting choice after practice and games. Milk’s fluids and electrolytes, including calcium, potassium and magnesium, rehydrate the body and replenish what is lost in sweat. Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores. High-quality protein aids in muscle recovery and repair. Calcium, vitamin D and phosphorus build & maintain strong bones. Milk provides potassium to help ward off muscle cramping. B vitamins in milk help convert food to energy.

Athletes can train harder and perform better with proper nutrition! Would you like to see your athletes excel both on and off the field by replenishing their bodies with 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!

For more information on the Fuel up with Milk Grant visit Western Dairy Association’s sports nutrition webpage.

Nutrition for athletes is very important and there are three factors to consider when fueling for recovery. Rehydrating, repairing and replenishing are key areas for athletes to consider when choosing nutrition. Remember not all food is created equal, so being educated on the best foods  to fuel our bodies is of the utmost importance.

You’re likely aware that good nutrition is key for optimal athletic performance; however, it may surprise you that research indicates 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 your 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 calories.
• Make at least half of your grains whole by choosing 100% 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.
• For more information, visit ChooseMyPlate.gov.

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 aid in the repair of damaged muscle tissue, and fluids and electrolytes to rehydrate the body. It is best to begin your nutrition recovery within 30-60 minutes after a training session or competition.

It is recommended that you experiment with foods (including timing and amount) and figure out your individual nutrition needs during training. Avoid trying new foods or beverages on the day of a competition.

To read more about milk as a recovery beverage visit Western Dairy Association.

Eating for peak performance is critical for athletes, but you don’t need to eat differently than the Dietary Guidelines suggest in My Plate. Energy needs for male and female athletes vary depending on the activity and intensity. When choosing foods, think about nutrient rich foods, which help you get the most out of the food you eat. Macronutrients are needed in larger amounts and micronutrients are needed in smaller amounts. Adequate hydration is also essential to overall peak performance for athletes.

Macronutrients

The amount of energy found within a given food is dependent on the macronutrient (carbohydrate, protein and fat) content of the item. Carbohydrates serve as the primary source of energy during activities of higher intensity, providing 4kcal/gram. Healthy carbohydrate food sources include fruits, vegetables, whole-grain cereals, breads and pastas.

Dietary fats also play a key role in helping individuals meet their energy needs, as well as supporting healthy hormone levels. Fats provide the body with 9kcal/gram.  Healthy sources of fat include nuts, nut butters, avocados, olive and coconut oils.

Dietary protein plays a key role in muscle repair and growth. Preferred sources of protein include lean meats, eggs, dairy (yogurt, milk, cottage cheese) and legumes. Protein supplies the body with 4kcal/gram.

Hydration

Hydration is a key component to performance. As a general rule for training, consume a minimum:

• Two cups of fluid prior to training
• Four to six ounces of fluid for every 15 minutes of exercise

The best hydration choices are milk, water and 100% juice. With many choices out on the market, make your choice count. Milk not only hydrates you, but one glass supplies the body with 9 essential nutrients:

• Milk is 90% water and a great tasting choice after workouts, practices and games. Milk’s fluids and electrolytes, including calcium, potassium and magnesium, rehydrate the body and replenish what is lost in sweat.
• Carbohydrates in milk refuel muscles and replenish glycogen (energy) stores.
• High quality protein aids in muscle recovery and repair.
• Calcium, vitamin D and phosphorus build and maintain strong bones.
• Milk provides potassium to help ward off muscle cramping.
• B vitamins in milk help convert food to energy.

For more information about sports nutrition please visit Western Dairy Association. Fuel up with Milk grants are now available for Spring 2017. Check out how your team can get refueled with chocolate milk.

Alternatives, Yes. Substitutes, No. Many of the non-dairy milk alternatives in the grocery store are touted as alternatives to milk, but are they really? It depends on your definition of alternative. If you are using “alternative” to suggest new options and choices, then yes, these products are alternatives. In fact, healthy, balanced diets should include a variety of foods and beverages. Today, there are a lot of options available in the dairy case at the grocery store, and many people have questions about milk alternatives. What are these popular non-dairy beverage choices, how are they made, and are they really adequate alternatives to cow’s milk?

Soy: Soy beverages are made from pressing cooked soybeans into a liquid similar in consistency to dairy milk. With slightly less protein than cow’s milk, soy beverage is often a preferred alternative to cow’s milk in a vegan lifestyle. It is commonly supplemented with calcium, vitamins A and D and occasionally with vitamin B12 to more closely mimic the nutrient package of cow’s milk. Those who rely on soy beverage as a calcium source, must remember that soy is high in phytic acid, an acid that binds with calcium in the body and decreases absorption.

Almond: To produce almond beverages, processors blend almonds into water and strain the residue to create a smooth fluid. Almond beverages are often hailed as the “milk” lowest in saturated fat; however, fat-free cow’s milk and rice beverages contain no saturated fat either. Almond beverages are often supplemented with many vitamins and minerals; still, many marketed brands remain low in phosphorus, potassium and vitamin B12. It has lower protein content, but appeals to those with soy allergies.

Coconut: Natural coconut milk, most commonly sold canned in the grocery store and used in Southeast Asian cooking, is a rich source of saturated fat, and contains about 500 calories per cup. The “dairy” version of coconut milk is produced by adding water to soaked coconut meat to reduce the calories. It is often supplemented with vitamins and minerals. In terms of fat percentage, coconut milk is similar to reduced fat cow’s milk (2%), but contains much less protein.

Rice: Rice beverage is perhaps the most allergy-friendly alternative in the beverage aisle. With virtually no protein, rice beverages are often used by consumers over cold cereal, or as a sweet drink. It is made from brown rice, water and brown rice sweetener, and is commonly treated with barley enzymes that help break rice down into naturally occurring sugars. Its sweet flavor is also frequently enhanced by added flavorings. Additionally, some rice beverages are supplemented with vitamins and minerals that are not naturally found in rice. Although rice beverage is mostly allergen-free, consumers with celiac disease must be cognizant of barley enzymes commonly added to those available on the market.

When you eliminate three servings of cow’s milk, cheese and yogurt from your diet, it becomes more challenging to consume the essential nutrients you need during the day. Current Dietary Guidelines include three servings of dairy daily because scientific evidence shows that dairy products are safe and together, promote health benefits including improved bone health, blood pressure control, and reduced risk of heart disease and type II diabetes.

Emerging research in adult athletes has demonstrated that one serving of milk post-exercise can increase the body’s ability to make new muscle and may help improve body composition. Milk’s nutrient package may help reduce muscle damage and improve muscle recovery – which in turn may help the body perform better during its next workout. In fact, research shows that drinking milk after a workout can be as effective as some sports drinks in helping the body refuel, recover and rehydrate. Cow’s milk, cheese and yogurt are a top source of 3 of the 4 nutrients of public health concerned as identified in the Dietary Guidelines.

Ensuring adequate nutrition and balancing the essential nutrients that a variety of foods provide is a critical aspect of health. For more information about proper nutrition for athletic performance please visit the Sports Nutrition page at Western Dairy Association.