Sports Nutrition

Athletes need a carbohydrate to protein ratio of 3:1 to replenish energy used during exercise and support muscle recovery. Recent studies show, and coaches agree, low fat chocolate milk naturally provides this winning ratio of nutrient more effectively than most sports drinks. (View Studies)

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.

Coaches:
Order the complete Eat to Compete DVD from our Online Catalog
... or download individual elements below.

Parents:
Read this letter which contains information for you about Chocolate Milk as a recovery drink.

Eat to Compete Video Downloads

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
• Workout Recovery Tips
• Refuel with Chocolate Milk
• Why Drink Milk for Sports Exercise Recovery

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

1. Doesn't chocolate milk have too much sugar and caffeine in it?
2. Will drinking milk before the big competition coat my throat or give me dry mouth?
3. What is the best sports drink?
4. I ran out of energy during practice. What happened?
5. When should I eat meals and snacks?
6. Can I eat whatever I want to celebrate a big win?
7. What if I am lactose intolerant?
8. Will extra milk help my broken bone heal faster?
9. My DVD does not seem to be working. What should I do?
10. What is the red line on the bottom of the video?

1. 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.

2. 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.

3. 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.

4. I ran out of energy during practice. What happened?

   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.

5. When should I eat meals and snacks?

   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.

6. 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.

7. 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.

8. 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.

9. 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.

10. 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