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Sports Nutrition
Good nutrition is just as important to athletic performance as conditioning
and training. An athlete can optimize his or
her performance during competition by eating
a balanced diet which includes a variety of healthy
foods and beverages.
The following resources will help coaches and athletes
with important nutrition information to supplement
their training regimen. These resources include
a new sports nutrition training program,
Eat to Compete, developed by the Wisconsin
Milk Marketing Board to remind high
school athletes about the importance of healthy
eating. Also included is information about chocolate
milk, the new sports recovery drink.
Eat to Compete
Three 5-minute lessons remind high school
athletes of the importance of healthy eating.
Lessons also feature chocolate milk as an alternative
sports beverage choice.
Eat to Compete Video Downloads
 |
To save
the file to your computer, right click
on the file format you wish to
use
and select "save target as " from
the options. ~17mb each
Segment 1 - Nutrition for a Strong Body
(windows
media, flash) Segment 2 - Power Up by Eating Smart
(windows
media, flash)
Segment 3 - Refuel with Chocolate Milk
(windows
media, flash) |
Sports Nutrition Downloads
Valuable sports nutrition information in downloadable format that
can be copied and distributed to athletes and those interested in
sports nutrition
Chocolate Milk -The New Recovery Drink
Following is some useful information about chocolate milk as an excellent
alternative sports beverage choice.
Coaches-Corner - Scientific Studies
Chocolate Milk as a Post-Exercise Recovery Aid
Making Good Beverage Choices
Refuel with Chocolate Milk
Body by Milk
Nutrition Links
3 A Day -
Learn about Calcium and Dairy Products for
Good Nutrition
National Dairy Council – Health
Information , Recipes and Resources
United States Department
of Agriculture – Dietary
Guidelines
Oregon
Dairy Council – Encouraging
Healthy Eating
Midwest Dairy Council – Dairy and Sports Nutrition
Washington
Interscholastic Nutrition Forum - Advises Coaches, Parents,
and Student Athletes on Healthy Eating Habits
and Nutrition for Peak Performance in
Fitness Training and Exercise
Power Up By Eating Smart
A PowerPoint training program focusing on sports
nutrition for teen athletes. Excellent supplement
to our Eat to Compete program.
PowerPoint Presentation
Handouts
Questions and Answers
Doesn't chocolate milk have too much sugar and
caffeine in it?
Will drinking milk before the big competition
coat my throat or give me dry mouth?
What is the best sports drink?
I ran out of energy during practice. What happened?
When should I eat meals and snacks?
Can I eat whatever I want to celebrate a big
win?
What if I am lactose intolerant?
Will extra milk help my broken bone heal faster?
My DVD does not seem
to be working. What should I do?
What is the red line on the
bottom of the video?
Doesn't chocolate milk have too much sugar and caffeine
in it?
Actually chocolate milk
has less caffeine than a cup of decaffeinated coffee and only has
3 teaspoons of added
sugar, far less than other sport beverages and
soda.
Will drinking milk before the big competition coat my throat
or give me dry mouth?
Nervousness and anxiety
typically cause mouth dryness, not milk. If you believe milk coats
your throat, drink
it 2 to 3 hours before the event or be sure
you have enough milk with your replacement meal to make 3 servings
for the day. Or,
chase pre-game milk with a chug of water
to clear your throat and mouth.
What is the best sports drink?
Most teens drink 2-3 times
as many sugar sweetened beverages (soda, flavored tea, sports drinks,
fruit drinks)
than they do milk. Choosing other beverages
means you may not get the calcium you need—90% of teen girls
and 70% of teen boys don't get the important 3-4 servings of milk
needed
every day. Include milk in your daily plan,
along with plenty of water and 100% fruit juice. Don't replace
milk with soda
and sports drinks. Drink sports drinks
during or immediately after practice, sipping a sports drink during
the day at school
increases your sugar and calorie intake.
Choose milk 3-4 times daily and choose water as often as possible
throughout the
entire day.
I ran out of energy during practice. What happened?
A quick candy bar or sugary
soda will not give you the energy needed to last for 60-90 minutes
of intense
activity. Choose foods high in complex
carbohydrate (like cereal, whole grain bread and pasta) for energy
to last the whole practice.
Keep a water bottle handy and be sure to
sip water throughout practice to stay hydrated.
When should I eat meals and snacks?
It takes time to digest
food. Be sure to allow enough time before starting your activity:
3 to 4 hours for
a large meal, 2 to 3 hours for a smaller
meal, and about an hour for a light snack. Don’t forget to
drink healthy fluids throughout the day.
Can I eat whatever I want to celebrate a big win?
Muscles need high carbohydrate foods after
hard exercise as an energy replacement. Flavored or low fat
milk is a quick replacement drink loaded with carbohydrates
and protein. Within 30 minutes of a big game or practice, pair
carbohydrate and protein foods such as yogurt and fruit, cheese
and crackers or peanut butter and bread with milk for a quick
and easy meal. Once you have eaten the healthy foods your body
needs, adding a treat such as cookies, chips or candy can always
be fun.
What if I am lactose intolerant?
Some people have problems
digesting milk if they are lactose intolerant. For these individuals,
small amounts
of milk with a meal and most types of yogurt
and cheese can usually be tolerated. Carbohydrate and protein in
milk do slow
digestion time. If you feel any sort of
stomach upset, it might be helpful to drink milk either 3 or more
hours before an event
or with the first meal after the game.
Will extra milk help my broken bone heal faster?
Drinking extra milk will
not speed up the healing process of a broken bone. But the calcium
from dairy products
will help prevent broken bones from occurring.
There is strong evidence that poor intakes of calcium over time,
usually related
to replacing the three to four servings
of milk you need with soda or fruit drinks, can make bones more
susceptible to breaks.
My DVD does not seem to be working.
What should I do?
Check if the equipment you are
using is a DVD player and not a CD player.
What is the red line on the bottom
of the video?
Check the resolution of your computer.
You may need to decrease the resolution to
960X600. Also if you where initially prompted
to choose between the following, choose the
2nd option ( Play DVD Movie using Windows
Media Player)
- Play DVD video using RealPlayer or
- Play DVD movie using Windows Media Player
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Madison, WI 53717